Automatic Negative Thoughts (ANTs): How to Stop Toxic Thinking and Rewire Your Brain

Automatic negative thoughts (ANTs) make you feel mad, sad, worried, nervous, lonely, or out of control. 

We all have a few ANTs from time to time. That’s normal. However, if you have an infestation of these pesky thoughts inside your head, it could be a sign of mental health problems. ANTs (automatic negative thoughts) can rob you of peace, fuel anxiety, and lead to depression.

THE MOST COMMON ANTS THAT SABOTAGE MENTAL HEALTH

Learn to spot the different species of ANTs that create emotional distress and fuel negativity. Here are some of the most common negative thought patterns seen among the tens of thousands of patients at Amen Clinics.

All-or-Nothing

This involves thinking that things are either all good or all bad.

Less-Than ANTs

These ANTs pop up when you compare yourself negatively to others.

Just-the-Bad ANTs

This is when you only see the bad in a situation.

Guilt Beatings

Using “should,” “must,” or “ought to” language that leads to guilt and emotional pressure.

Labeling

Assigning harsh or derogatory names to yourself or others, distorting reality and self-esteem.

Fortune Telling

Predicting the worst-case scenario without real evidence, a common pattern in people with anxiety and panic disorders.

Mind Reading

Assuming you know what other people are thinking even though they haven’t told you, often damaging relationships.

If-Only and I’ll-Be-Happy-When ANTs

Arguing with the past and longing for the future.

Blaming

Shifting responsibility onto others, reinforcing a victim mindset and powerlessness.

If you want to learn how to challenge negative thoughts, follow these steps. Whenever you feel sad, mad, nervous, or out of control, do the following:

1. Write down your automatic negative thoughts. The act of writing down the ANTs helps to get the invaders out of your head.

2. Identify the ANT species.

3. Ask yourself the following five questions:

• Is it true?

• Is it absolutely true with 100% certainty?

• How do I feel when I believe this thought?

• How would I feel if I couldn’t have this thought?

• Turn the thought around to its exact opposite, and ask, “Is the opposite of the thought true or even truer than the original thought?” Then use this turnaround as a meditation.

Killing the ANTs takes practice. You can’t just do it once and think you’ve mastered your thinking patterns. When you make it a daily practice to question your thoughts, you will feel freer, less anxious and depressed, and less trapped in past hurts or losses.

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