Plagued by negative thoughts ? Then consider applying spiritual remedies to stop negative thoughts along with any physical or psychological solutions you may be doing to stop them.

1. The Personality Defect Removal (PDR) Process
Autosuggestions
to overcome negative thoughts
ssrf.org
Created by
His Holiness Dr Jayant Athavale
Maharshi Adhyatma Vishwavidyalay &
The Spiritual Science Research Foundation

2. Autosuggestions (AS)
Examples of
In this presentation we have provided Autosuggestions to overcome
various negative thoughts patterns that have been identified by
cognitive-behaviour therapists.
Maharshi Adhyatma Vishwavidyalay &
The Spiritual Science Research Foundation
ssrf.org

3. All-or-Nothing Thinking
Negative thought patterns
We see things in black and white categories. If our performance falls short
of perfect, we see ourselves as a total failure.

4. AS to overcome ‘all-or-nothing’ negative thought patterns
Personality Defect Removal Process
Mistake : Monica is successful, and I am such a loser.
AS : Whenever I get the thought that Monica is more successful than I am, I will become
aware that everyone’s qualities are different. I too have qualities through which I can
succeed, so I will remain positive.
Alternate AS : Whenever I get the thought that Monica is more successful than I am, I will
become aware that what one gets in one’s life is as per one’s destiny. So, I will continue to
strive to do my best.
Mistake : If I don't get a promotion after my next review, then it means I have no future
with this company.
AS : Whenever I get the thought that not getting a promotion after my next review means
that I have no future in this company, I will realise that I can take my time to assess my
options calmly and make the best decision as per my situation.

5. AS to overcome ‘all-or-nothing’ negative thought patterns
Personality Defect Removal Process
Mistake : I compared Mira with Patrick and thought that since Mira smiles at me, she is
wonderful whereas Patrick is awful as he never smiles at me.
AS : Whenever I feel that Mira is wonderful while Patrick is awful, I will become aware of my
thoughts and realise that no one is completely good or completely bad. I will be more
measured when I assess others and look for their qualities.

6. Overgeneralization
Negative thought patterns
We see a single negative event as a never-ending pattern of defeat.

7. AS to overcome ‘overgeneralization’ negative thought patterns
Personality Defect Removal Process
Mistake : I was stuck in bad traffic and thought this is the most awful day ever.
AS : Whenever I get the thought, ‘I am stuck in bad traffic and it is the most awful day ever’, I
will realise that this is a routine thing which can happen sometimes. So, I will remain calm
and take it in my stride.
Mistake : I got laid off. I'll never get another job.
AS : Whenever I get a thought that ‘I got laid off and I will never be able to get another job’, I
will remember that when God closes one door, He will definitely open another one. So, I will
calmly continue applying for jobs.
Alternate AS : Whenever I get a thought that ‘I got laid off and I will never be able to get
another job’, I will realise that I have a good educational background and work experience
which is suited to many other job opportunities. So, I will positively assess my options and
apply for new jobs.

8. Mental filter
Negative thought patterns
We pick out a single negative detail and dwell on it exclusively so that our
vision of reality becomes darkened, like the drop of ink that discolours the
entire beaker of water.

9. AS to overcome ‘Mental Filter’ negative thought patterns
Personality Defect Removal Process
Mistake : I know my boss said my presentation was great, but he also said more research
is needed. He must be thinking I am hopeless.
AS : Whenever my boss says my presentation was great but some more research is needed
and I feel he is thinking I am hopeless, I will become aware that he is suggesting points of
improvement to make the project better. So, I will feel encouraged by his input and be open
to learning.
Alternate AS : Whenever my boss says my presentation was great but some more research is
needed and I feel he is thinking I am hopeless, I will become aware that he is investing time
in me because he sees my potential. So, I will be enthusiastic and do further research as he
has suggested.

10. Disqualifying the positive
Negative thought patterns
We reject positive experiences by insisting they "don't count" for some
reason or other. In this way, we can maintain a negative belief that is
contradicted by our everyday experiences.

11. AS to overcome ‘Disqualifying the positive’ negative thought patterns
Personality Defect Removal Process
Mistake : My colleagues are saying nice things about me just to pacify me, but in reality,
they don’t mean them. Actually, they prefer John over me.
AS : Whenever I get the thought that my colleagues are paying me fake compliments and in
reality, they prefer John, I will remember to take their compliments graciously and I will focus
on improving my work.
Mistake : When I got an unexpected bonus at work, I thought that I should have gotten a
raise instead.
AS : Whenever I am not happy with just a bonus, I will realise that this is a reward for my
hard work. Hence, I will be grateful for the bonus and be happy.

12. Jumping to conclusions
Negative thought patterns
We make a negative interpretation even though there are no definite facts
that convincingly support our conclusions.

13. AS to overcome ‘Jumping to conclusion’ negative thought patterns
Personality Defect Removal Process
Mistake : My boss didn’t acknowledge my greeting and I thought she is cross with me.
What did I do wrong.
AS : Whenever my boss does not acknowledge my greeting and I think she is cross with me, I
will realise that she may be busy. Hence, I will calmly continue with my work.
Mistake : When my friend, Tina, gave a birthday card to Sandra, I thought Tina likes her
more as she did not give a card to me on my birthday.
AS : Whenever Tina gives a card to Sandra and I think that she likes her more, I will realise
that it is the feelings between friends that really matter. Hence, I will be happy for them and
have faith in our friendship.

14. Mind reading
Negative thought patterns
We arbitrarily conclude that someone is reacting negatively to us even
though we don’t have enough evidence about people’s thoughts about us.
Also, we don't bother to verify it.

15. AS to overcome ‘Mind reading’ negative thought patterns
Personality Defect Removal Process
Mistake : My boyfriend Peter is talking to Francesca, so he must like her more than me.
AS : Whenever I see Peter speaking to Francesca and I feel he must like her more me, I will
realise that Peter speaks to everyone warmly. So, I will speak to Peter and express my
concerns.
AS : Whenever I see Josephine having a long conversation with our boss and I feel that she
wants to turn him against me, I will realise that regardless of what she is saying, he is a level-
headed person and he will assess things objectively. Hence, I will remain calm.
Alternate AS : Whenever I feel that Josephine wants our boss to hate me and that is why she
is having a long conversation with him, I will realise this is just a speculation of my mind and
there are no facts to back up this thought. They may be discussing work. So, I will focus on
my work.
Mistake : When I saw Josephine having a long conversation with our boss, I thought she is
trying to turn our boss against me.

16. The fortune teller error
Negative thought patterns
We anticipate that things will turn out badly, and we feel convinced that
our prediction is an established fact.

17. AS to overcome ‘Fortune teller error’ negative thought patterns
Personality Defect Removal Process
Mistake : The client won’t be interested in doing business with me.
AS : Whenever I get the thought that the client will not be interested in doing business with
me, I will become aware that we have done our best in submitting the business proposal just
as other companies have. Let it stand on its own merit. So, I will patiently wait for their
answer.

18. Magnification (catastrophizing) or Minimization
Negative thought patterns
When we take our own errors or flaws and exaggerate them or are
dismissive of our or other people’s strengths and positive qualities.

19. AS to overcome ‘Magnification (catastrophizing) or Minimization’ negative
thought patterns
Personality Defect Removal Process
Mistake : I misbehaved when I was angry with my friend last year. This year, even though I
supported her when her mother died, I feel it does not make up for my misbehaviour.
AS : Whenever I get the thought that supporting my friend when her mum died will still not
make up for the time I got angry with her, I will become aware that we all make mistakes, but
we can make up for them by correcting our behaviour like how I am doing. So, I will continue
to support her and remain positive.
AS : Whenever my wife burns the dish for guests and I become angry at her carelessness, I
will realize that it is okay as it may be an accident and I can easily get the same dish from a
restaurant. Hence, I will be calm and tell her not to worry about it.
Mistake : Even though my wife is a good cook, when she burnt a dish I went on and on
about her blunder and kept reminding her of all the times she has made errors in the
kitchen.

20. Emotional reasoning
Negative thought patterns
We assume that our negative emotions or feelings define the reality of how
things really are, when in actuality they may be different. I feel it, therefore
it must be true. It is the habit of making decisions based on how we feel
rather than being objective.

21. AS to overcome ‘Emotional Reasoning’ negative thought patterns
Personality Defect Removal Process
Mistake : When a black cat crossed my path, I kept on thinking that something dreadful is
going to happen to me.
AS : Whenever a black cat crosses my path and I start thinking that something dreadful is
going to happen to me, I will realise that I am overthinking. So, I will chant and pray for
protection.
AS : Whenever I get up late and start getting thoughts that I am very lazy, I will become
aware that on most days I do get up on time. It is ok to take a break sometimes and I will
remain positive.
Mistake : When I got up late and was lazing around in bed, I felt very guilty and thought to
myself that I am the laziest person in my group of friends.

22. Should Statements
Negative thought patterns
We try to motivate/reprimand ourselves with ‘shoulds’ and ‘shouldn'ts’, ‘musts’
and ‘ought to haves’. The emotional consequences are guilt. When we direct
‘should’ statements toward others we feel anger, frustration and resentment.

23. AS to overcome ‘Should Statements’ negative thought patterns
Personality Defect Removal Process
Mistake : My daughter-in-law (Sarah) should be spending time with my grandchild instead
of focussing on her work all the time.
AS : Whenever I think Sarah should be spending time with my grandchild instead of focussing
on her work all the time, I will realise that everyone has their own priorities and in her own
way she does take care of my grandchild. So, I will help out whenever possible.
AS : Whenever I get the thought, ‘I should have gone to the gym today’, I will realise that I
am working towards regular workouts and going to the gym regularly. It is a habit which will
develop step by step in me. So, I will work towards having a regular regime.
Mistake : I should have gone to the gym today.

24. Labelling and mislabelling
Negative thought patterns
This is an extreme form of overgeneralisation. Instead of describing one’s error,
one attaches a negative label to oneself : "I’m a loser". When someone else's
behaviour rubs us the wrong way, we attach a negative label to them.

25. AS to overcome ‘Labelling and mislabelling’ negative thought patterns
Personality Defect Removal Process
Mistake : Ron does not report to work on time. I feel he is useless.
AS : Whenever Ron does not report to work on time and I feel he is useless, I will realise that
he is an asset to the team as he brings ideas to the table that add value, so I will focus on his
qualities.

26. Personalisation
Negative thought patterns
Personalisation is where a person believes that everything others do or say
is some kind of direct, personal reaction to them. They take everything
personally, even when something is not meant in that way.

27. AS to overcome ‘Personalisation’ negative thought patterns
Personality Defect Removal Process
Mistake : My neighbour Billy joked saying that dentists are not really considered doctors
and I got angry thinking he is insulting me.
AS : Whenever Billy jokingly says that dentists are not really considered doctors and I get
angry thinking he is insulting me, I will realise that Billy usually indulges in harmless banter
and I will take it in my stride.