How to Notice Automatic Thoughts and Change Beliefs
Updated: Jan 26
Written by Gemma Sheppard, Mindset Coach
Gemma Sheppard BSc, MSc, is a mindset coach for ambitious women who have lost themselves. She helps women reclaim their self-worth, own their big identity shifts & remember who the f*ck they are, using a unique blend of science and spirituality.
In my work as a mindset coach, clients often say, “I can’t stop the negative thoughts.” These automatic thoughts can seem uncontrollable, almost like your thoughts are actually you. In fact, what’s happening in your mind is a powerful dynamic of automatic thinking and beliefs. Many clients struggle with negative thinking patterns, which often appear as these automatic thoughts.
Drawing on my academic background in psychology and my coaching experience, I want to break down why understanding the difference between the two is essential for reshaping identity. For many people, understanding this difference is exactly what they need when they are feeling stuck.
What are automatic thoughts?
Psychologist Aaron Beck, the founder of Cognitive Behavioural Therapy (CBT),[1] first described automatic thoughts as rapid, involuntary responses to everyday situations. They’re often negative, exaggerated, and self-critical.
For example:
You spill your coffee: “I’m such an idiot.”
You see someone look your way: “They must not like me.”
From a neuroscience perspective, these thoughts are shortcuts. They arise in milliseconds, fuelled by the brain’s survival mechanisms. Their job is to keep you safe by predicting danger. But in modern life, they often leave you paralysed in fear or spiralling in self-doubt. There is some evidence to suggest that automatic negative thinking patterns may predict depression in healthy individuals.[2]
What are beliefs?
Beliefs sit beneath automatic thoughts. These beliefs are the long-standing assumptions you hold about yourself, others, and the world, and they are often formed in childhood or through repeated experiences. If automatic thoughts are the waves, beliefs are the ocean currents.
The thought “I’m such an idiot” may feel fleeting, but if you carry the belief “I’m not good enough,” that single thought reinforces the belief and strengthens the cycle. Over time, beliefs shape your sense of identity. These negative beliefs are sometimes called self-limiting beliefs.
What’s important to stress is this, beliefs aren’t facts, they’re learned interpretations, and they can be unlearned.[3]
Why does this distinction matter?
If we get caught up in our automatic negative thinking, it can feel like we are drowning. Each time you catch one, another one pops up, and it becomes a negative cycle.
But when you work at the level of beliefs, you are able to interrupt the entire cycle. For example:
Automatic thought: “I’ll mess this up if I speak.”
Underlying belief: “My voice doesn’t matter.”
Challenging the thought might help you survive a single meeting. Shifting the belief empowers you to redefine your identity as someone whose voice does matter and act accordingly. This is a practical approach to stopping negative thinking.
The science of change
CBT has demonstrated for decades that reframing automatic thoughts reduces anxiety and depression. But neuroscience adds another layer, beliefs are tied to entrenched neural pathways.
Research on neuroplasticity shows the brain can rewire when you pair cognitive reframing with embodied practices such as breathwork, grounding, or nervous system regulation.[4] These practices signal safety to the body, which allows new beliefs to take root.[5]
This is where mindset work stops being surface-level and starts creating lasting transformation.
Practical application in coaching
With my clients, I encourage a four-step process:
Catch the thought: Identify when an automatic negative thought arises. Name it. Label it as a thought, not the truth.
Identify the belief: Ask, “What belief is this thought feeding?” Then challenge its validity. Where did it come from? Whose voice is it?
Regulate: Take a deep breath and exhale longer than your inhale, splash cold water on your face, or shake it out. Do whatever you need for a quick reset.
Reframe and affirm: Once you are regulated, you can reframe the limiting belief into an affirmation. Repeat this process as many times as you need to rewire your brain.
I integrate evidence-based psychology with nervous system tools, including grounding, breathwork, and working alongside animals to co-regulate stress responses. This blend helps clients not only change their thinking but also embody new beliefs. Using real-life examples of beliefs helps clients see the patterns clearly.
Identity is malleable
Automatic thoughts are noisy but fleeting. Beliefs are quieter but deeply influential. Both matter, but if you want to reshape your identity, beliefs are where the true leverage lies.
By learning to distinguish between the two, and by working with both the mind and the body, you give yourself the tools to step out of old stories and create new ones. This approach also teaches your system how to change negative thinking over time and allows you to cultivate a growth mindset.
Identity isn’t fixed, it’s a practice. And every new thought, every belief you challenge, is a chance to become the future you.
If you notice yourself stuck in automatic negative thoughts or want support in reshaping your beliefs, coaching can help. I work with clients to identify patterns, challenge limiting beliefs, and cultivate a growth mindset, allowing you to step into your full potential.
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Read more from Gemma Sheppard
Gemma Sheppard, Mindset Coach
Gemma is the founder of Align & Grow Coaching and author of the Align & Shine Workbook, guiding women through the messy stages of identity shifts into unapologetic confidence. With a background in Psychology (BSc) and Human-Animal Interaction (MSc), she blends evidence-based tools with grounded spirituality and a no BS approach. Her work includes digital products, workshops, and coaching experiences. You'll usually find her outside with her horse or rescue dog, dreaming of a future animal sanctuary X retreat centre. Her mantra, f*ck fitting in.
