The Autopilot refers to a state of mind in which a person is functioning without conscious awareness or attention to their thoughts, feelings, or actions. It is often described as a mental state in which a person is "going through the motions" or acting out of habit, rather than making intentional choices or decisions.

Being on autopilot describes that part of our brain that enables us to function automatically. When we are performing everyday tasks, our autopilot will take over and we barely need to notice what we are doing. For example, when tying our shoelaces, we do not think about each movement required to do it. When we learnt to tie our laces, a memory was created and it is the autopilot, when necessary, that brings up the memory and automatically performs the task. Other examples of autopilot might include driving a familiar route without really paying attention to the road, completing a task at work without fully engaging with it, or having a conversation without really listening to what the other person is saying. The autopilot can be useful in some situations, as it allows a person to conserve mental energy and focus on more pressing matters. We would not survive without autopilot, it enables us to carry out tasks quickly, accurately and without any real conscious thought. However, it can also lead to mindlessness and a lack of awareness which can be problematic in situations that require attentiveness and mindfulness.

Negative Automatic Thoughts

The autopilot disengages us from being present especially if our lives are rushed or take place within a busy routine, and like the action of tying our laces becomes automatic, it is unavoidable that some of our negative thoughts and behaviours also become routine.

When autopilot is in control we respond to situations on a purely unconscious level, which is perfectly fine if we have equipped our memory with appropriate reactions. We may need to pay particular attention to any responses that we have learnt in unusual circumstances. During these events we can learn ways of coping that are often inappropriate in more stable life situations. One prime example is when we have been living in an environment where aggression was a necessity but now needs to be adapted in more natural settings. We will need to switch this automatic behaviour off, and approach things in a new way.

Rumination

During stress and depression, the autopilot will help foster rumination, locking us into spiralling thoughts and worries. Hours may pass and when we finally catch ourselves, stress takes over because often tasks are not completed and there is an instant warning that we are not in control.

Another problem with our autopilot is that it will maintain the status quo. If we have negative automatic thoughts, it will prevent us from seeing anything that contradicts them. It is comparable to the anecdote of seeing things through rosy glasses, only autopilot's filter predisposes us to devote our attention to further negative information. Over time our underlying thoughts can become so painfully negative and inappropriate, we tend to focus all our attention solely on the symptoms of our distress as opposed to their solutions. It can be so automatic it is not until we begin to feel low or deeply depressed that we might even consider what has been going on inside.

Being Present

It is not possible to be present in every thought or task unless we have a life that permits it. For most of us life is taken up by the routines of home, family, friends, education, work, and managing the relationships within those essential spheres. These are all time consuming, and all require some degree of automatic thinking, but we can stop autopilot from spiralling into negative thoughts and behaviours by cultivating greater awareness and intentionality in daily life.

Learning to be present and conscious in the NOW helps alleviate the control that autopilot has over our being; when conscious we can make conscious choices about how we want to think and feel and how we want things to unfold. Whilst Positive thinking increases autopilot's access to a much wider range of thought and is more likely to arouse and recall positive memories and solutions to our problems.

To switch autopilot off, practice regularly with engaging in the now, breathe deeply, look around you, rub your hands over the surface of something solid, smell the air and listen to the sounds around you. Feel the gravity beneath your feet and become aware that (this) is the only moment that really exists. Use the anchoring bracelet or create a dominant image of a red STOP sign in your imagination to remind yourself to stay in the moment, present and engaged. 

‘Yesterday I failed my driving test. Today autopilot maintaining my negative feelings reminded me of every one of my faults.’  

Try not to be reactive, be positively active.