How are your Automatic Negative Thoughts (ANTs) Affecting you?
Article By: Lauren Butler Rosner, LCSW
When I was a “tweenager” I was introduced to a book called “Mind Coach” by Daniel Amen, a psychiatrist and brain disorder specialist. This book introduced me to the concept of Automatic Negative Thoughts (ANTs). It’s a cute book for children and teenagers about killing the ANTs which often infest our brains and take our joy. It has an important message not just for children, but grownups as well.
Our minds tend to automatically elevate thoughts that make us feel bad. Unless you’ve begun the process of building greater awareness, then it’s likely that your thoughts are on autopilot and therefore, not taking into account the full spectrum of possibilities. The problem is that without awareness ANTs determine our feelings and behavior. There are a number of Automatic Negative Thoughts. Below are the most common ones with which to become familiar.
All-or-nothing thinking: Thinking in absolutes with no middle ground such “always,” “never,” “every,” all good or all bad.
If I don’t do it perfectly then I’m a failure;
If I can’t get it all done, then I may as well not even start.
No one likes me.
Catastrophizing or Fortune Telling: Seeing only the worst possible outcome of a situation. Overestimating the worst outcome. Makes you think you are doomed to fail.
If I don’t get this job then I’ll never get one.
“I’ve always been like this, so I’ll never be able to change.”
Guilt beating: Thinking in words like “should”, “must”, “ought to”, and “have to,” involves using excessive guilt to control behavior.
I shouldn’t get angry.
I should go see my grandmother.
Labeling: When you call yourself or someone else names or use negative terms to describe them.
“I’m a loser”; “She’s stupid”; or “I’m lazy.”
The problem with labeling is that it takes away your power to have different actions and behaviors.
Mind reading: Interpreting the thoughts, actions and feelings of another person without adequate evidence.
“It’s obvious she doesn’t like me, otherwise she would have said hello.”
“If I don’t go, they will think I’m a bad friend.”
Blame: Blaming others for your problems and taking no responsibility for your own successes and failures. These ANTs make you a victim. When you are a victim, you are powerless to change your behavior.
“It is your fault I’m out of shape because you will not go with me to exercise.”
Start by working on noticing when these ANTs arise in your mind, how it makes you feel and then attempt to alter the thought to make it more accurate. Now how do you feel? To find out more about “killing” your ANTs, discuss it further with your therapist and maybe even take a look at the book mentioned above. When we can be more aware of our thoughts, we can challenge them and feed ourselves more accurate thoughts. This will allow you to take greater control over how you think, feel and behave.
Philadelphia and New Jersey Therapist
Lauren Butler Rosner is a therapist in Philadelphia, Pennsylvania offering therapy to residents or Pennsylvania and New Jersey. She supports individuals struggling with depression, anxiety, trauma, loss, adjustment to life changes, and/or relationship difficulties. If you believe you are having trouble with any of these subjects Lauren would be happy to meet with you for therapy from the comfort of your home (or wherever you have a private internet connection).