ANTs: Automatic Negative Thoughts
Got ANTs?
No, I’m not talking about the tiny, black insects. I’m referring to automatic negative thoughts (ANTs). Those quick, sometimes random, negative thoughts that are usually about one’s self and connected to underlying core beliefs.
They can come and go, or stick around causing anxiety. They can be about yourself, your training, what others think of you, what you think your partner thinks of you, how you view the world and more. There are nine categories of ANTs.
Once we start diving into them, you will most likely know what I’m talking about.
Nine Types of ANTs:
“All or Nothing” Thinking: The thoughts you are having are either all good or all bad
“Always” Thinking: Your mindset is using words like ‘always,’ ‘never,’ ‘no one,’ ‘everyone,’ ‘every time,’ or ‘everything’
Focusing on the Negative: Tunnel vision for only the bad in an experience
Fortune Telling: Expecting the worst possible outcome when there’s little to no evidence to point toward it
Mind Reading: Assuming you know what others are thinking even if they haven’t explicitly told you
Thinking With Your Feelings: Accepting your negative thoughts or thought patterns without ever questioning them
Guilt Beatings: Your mindset includes words such as ‘should,’ ‘must,’ ‘ought’ or ‘have to’
Labeling: Giving yourself or someone else a negative label/identity
Blame: Placing blame on someone other than yourself for your problems
We’ve all had these thoughts before. They can really affect one’s mental health and outlook on life. Which is why it’s important to limit your ANTs.
Why do we Have Negative Thoughts?
It’s about nature and nurture, but also our reptilian brain. Our brains are wired to seek danger and keep us safe. They are always searching for something wrong and even if there is no immediate danger, they will find something.
Some are better at dealing with negative thoughts. They’re good at letting them come and go. For others, the thoughts linger and snowball.
It’s important to understand that thoughts are just thoughts. They are not facts. We have the power to influence, change and reframe our thoughts.
Below are two ways to challenge and change negative thoughts followed by ideas to lessen their occurrence.
Through your Mind + Body
Here’s a visual: Think of your mind as a garden.
You are the only person who can take care of it. What you water, grows. When it comes to thoughts, what you focus on will expand.
If you’re always thinking negatively, your brain will only be looking for negatives.
Another way of thinking about it is: If you plant pepper seeds, you can’t expect zucchini to grow.
Thinking negatively and looking for the bad will not lead to a beautiful, positive life. Thinking (planting) negative thoughts will get (grow) negative thoughts. Improving your mindset doesn’t mean you’ll never have a negative thought again.
All gardens grow weeds. Negative thoughts will come and go regardless. You have to choose to remove them instead of allowing them to grow.
Take note of your body and your posture as well. Think of someone who exudes confidence. They usually walk with their shoulders down and back, and gaze forward.
A confident posture changes the chemicals in your brain, the way you think and the way you feel.
A Harvard study found that the power pose can influence your brain. Stand tall with your shoulders down and back; gaze forward; and your hands on your hips. Just two minutes releases dopamine, decreases cortisol and increases motivation.
Write it Down + Ask Yourself Questions
You might be someone who enjoys journaling your thoughts and taking a pen to paper. Doing so about your negative thoughts can be wildly beneficial. Challenge your ANTs by writing them down and asking yourself follow-up questions.
Four Questions to Challenge an ANT:
Is this negative thought true?
Can I absolutely know that it is true?
How do I react when I think that thought?
Who would I be without that thought? OR How would I feel if I didn’t have that thought?
Writing thoughts down helps get them out of your head. You’re able to get your emotions out and think through them logically. It’s your chance to remove them from your mind while inserting what you want.
Ways to Avoid ANTs
This is another chance for you to be proactive with your wellness. Yes, you’ll still need to be reactive as negative or unwanted thoughts randomly pop into your head. But you can make the choice to do the things that can help lessen those.
Practice self-care. Whatever this means to you. Walks, exercise, meditating, yoga, face masks, cold showers, cleaning your home, etc. Take care of you in the ways that make you feel good.
Spend time alone. Take yourself on dates and have special days with yourself. This allows you to think clearly without the opinions or influence of others.
Journal. As stated above, journaling can be transformative when practiced regularly. You're releasing the worries, negativity and stress harbored in your mind. Remember: Thoughts are not facts.
Practice gratitude. There are so many ways to do this. Keep a gratitude list and write down all the things you’re grateful for as they occur. Reflect in the morning or evening by writing 3-5 things. Meditate and visualize what you’re thankful about.
Takeaways
There’s a lot to take in here. You might not have even been aware you have ANTs. Or, maybe you knew something was up, but you didn’t quite know what exactly.
This was a huge lesson and reminder I needed. Maybe you did too. Take at least one thing and start implementing it into your life today.
There’s an awesome podcast episode from The Mindset Mentor by Rob Dial that helped inspire this post. I encourage you to listen here. The journal questions come from BrainMD Health on Instagram.