Ways to Stop Your Negative Thoughts
Dr. Daniel Amen came up with the term Automatic Negative Thoughts (ANTs) in the 1990s. These are negative, gloomy, and complaining thoughts that just seem to show. We can all get these at different times. The more they build up, the more distress we experience and have to manage. Below are different types of ANTs and different strategies for beginning to challenge them. ANTs are part of a cycle that interact with our feelings and behaviors; this is a cycle that can be broken!
Nine Different Types of ANTs
Just-the-Bad ANTs, or “Focusing on the Negative”: When we can only see the bad in the situation, or we overlook the positive
All-or-Nothing ANTs: When we think that things are either all good or all bad; when we use words like “always, never, no one, everyone, every time, everything, nothing”
“They always forget to invite me.” “He never picks me up when he says he will.” “No one responds to my messages in the group chat, every time.”
Guilt-Beating ANTs: When we use words like “should, must, ought or have to”
Fortune-Telling ANTs: When we predict the worst possible outcome to a situation with little or no evidence for it
Mind-Reading ANTs: When we think we know what another person is thinking or feeling, without them telling us or us asking them
Labelling ANTs: Attaching a negative label to ourselves or someone else
“I got a 70 on my math test. I’m so stupid.”
Blaming ANTs: When we blame someone else for our own problems
Less-Than ANTs: Comparing and seeing yourself as less than others
If-Only and I’ll-Be-Happy-When ANTs: Arguing with the past and longing for the future
How We Can Get Rid of ANTs
Become Aware of our Automatic Negative Thoughts (ANTs)
The first step to interrupting our ANTs is to know that we’re even having them! We don’t want to ignore them. When we begin to notice an ANT, we want to simply notice it and acknowledge it. Remind ourselves that thoughts and emotions aren’t facts. If we can, write the ANT down on paper or in our phones. We can figure out if there are any patterns or themes.
Challenge Them!
For example, maybe we have the thought that “No one likes me.”
We want to ask ourselves these questions:
Is this thought true?
No, there are people that like me, like my family and friends.
Is it absolutely true?
Is there absolutely not one person that like me? No.
When I believe this thought, how do I feel?
Isolated, lonely, self-critical, etc.
If I didn’t believe this thought, how would I feel?
Connected, valued, accepted, etc.
What is the opposite of this thought, and is that true?
Opposite: There are people that like me. This is true.
Replace it with a Positive & Affirming Thought (PAT)
This is the key to breaking the automatic negative cycle and creating more positive, helpful thinking. The next time you recognize an ANT, acknowledge it, challenge it, and turn it around! The more we do this, the more we take away the ANT’s power.
“I’m noticing that I’m having the thought that I’m not going to do well on my presentation today.” PAT = I have prepared for my presentation today, and my work will be appreciated.
With help from these strategies, you can “squash” your ants!