Introduction
Automatic Negative Thoughts (ANTs) are a cognitive concept in psychology that refers to the automatic, often irrational, and negative thoughts that can pop into our minds. Have you ever found yourself catastrophising – jumping to conclusions and imaging the worst possible outcome? These thoughts can lead to anxiety, stress, and overall negative impacts on mental health.
Here are five strategies to help you get rid of or stop automatic negative thoughts from taking hold and affecting your mental health:
1. Awareness and mindfulness:
- Recognise ANTs: start by becoming aware of the negative thoughts when they occur. This self-awareness is the first step in managing ANTs.
- Practice mindfulness: engage in mindfulness meditation and breathing techniques to help you stay in the present moment, which can reduce the intrusion of negative thoughts.
- A three-step process as suggested by Tony Dain, co-founder and Managing Director, Future Vision Training and Performance Coach is:
- Spot them.
- Stop them.
- Release them.
2. Challenge negative thoughts:
- Cognitive restructuring: identify the irrational or distorted aspects of your negative thoughts and challenge them with more rational, balanced thinking. Ask yourself if there is evidence to support the negative thought or if it’s an over-generalisation or distortion i.e. is it a fact or a story you are telling yourself
- Reframe thoughts: replace negative thoughts with positive or neutral ones. For example, instead of thinking, “I’m a failure,” you can reframe it as “I may have made a mistake, but that doesn’t define my entire worth.”
3. Use positive affirmations:
- Develop a list of positive affirmations that counteract your specific negative thought patterns. Repeating these affirmations can help shift your mindset towards positivity and self-empowerment
- Positive self-talk as simple as “I’ve got this”, just as you are about to face a challenging situation
- Use your body to feel more empowered and to shake off the ANTs – take the Superhero pose or shake it off just like a dog getting up from its basket
4. Practice Self-Compassion:
- Treat yourself with the same kindness and understanding you would offer to a friend. Avoid self-criticism and judgment. Be forgiving of your imperfections and mistakes, as no one is perfect
- Smile at your ANTs and tell them you are bored of them!
5. Seek Professional Help:
- If ANTs are significantly impacting your mental health and daily life, consider speaking with a mental health professional, such as a therapist or counsellor. They can provide you with personalised strategies and therapeutic techniques to manage negative thought patterns
- It’s important to note that managing ANTs can be an ongoing process, and it may take time and practice to see significant changes in your thought patterns. Additionally, the strategies that work best for you may vary depending on your individual experiences and needs
Conclusion
It’s important to note that managing ANTs can be an ongoing process, and it may take time and practice to see significant changes in your thought patterns. Additionally, the strategies that work best for you may vary depending on your individual experiences and needs.