Article by francesca depaul, M.S.

Every human being has thousands of thoughts per day. Our thoughts, feelings and behaviors are interconnected and form a triad or triangle. Each of these integral pieces of the triad influence and inform one another. These three psychological processes form a chain-like reaction and the first domino to fall is the thought.

You may have found yourself preparing for an important job interview or studying for a big test to help advance your professional development before. Have you ever had the thought that you are not good enough during this process? Rest assured – you are not alone. This is an example of an automatic negative thought (ANT). ANTS are often informed by negative core beliefs and do not require a conscious effort to occur. You might then ask yourself if you did enough to prepare or if you are worthy of success. Our inner-critic is active and generates ANTS. Let’s take a few steps back. Who invited our inner critic into our brain, anyway?

The inner critic develops with us and is a learned response. Your inner critic is like a bully on the playground. We each have a nuanced version of an inner critic and how it manifests. The inner critic is typically influenced by childhood experiences, trauma, parental influence, external influences, societal standards and more.

Life events serve as stimuli that can influence the onset of ANTS. The thought of not being good enough is only the beginning of this cycle. From there, this thought directly influences our feelings and behaviors. Here is an example of the triad in action:

Thoughts

An athlete is preparing for a semi-professional tryout. She thinks that she is not skilled enough to earn a spot on the team.

Feelings

The athlete’s ANT leads to feelings of anxiety, fear, sadness and nervousness.

Behaviors

The athlete’s feelings then influence her behavior. The athlete could arrive late to the tryout, perform poorly and/or choose not to attend.

We have the power to manage and change our ANTS. We can recognize, challenge and replace these thoughts when they arise. It is important to know that while everyone has an inner critic and ANTS, we do not have to listen to them. It can be helpful to put your thoughts on trial by using evidence to challenge and evaluate ANTS. From there, we can replace negative thoughts with healthy alternatives that encourage a balanced perspective, critical thinking, self-awareness and enhanced emotional wellbeing.

by francesca depaul, M.S.

Francesca Depaul, M.S. is a therapist in New Hope, Pennsylvania. Francesca offers services in person at our New Hope location and online through our HIPAA compliant platform. She supports individuals, couples, and families through anxiety, depression, relationship issues, and trauma. To schedule an appointment click here.

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