Automatic Negative Thoughts (ANTs)

Did you know that the human brain has an average of 70,000 thoughts per day, and most of these thoughts are Automatic Negative Thoughts (ANTs)? Research shows that 90% of our thoughts are repetitive. Constant negative thoughts create a neural pathway, and the paths get more potent with repetition. Have you ever wondered how bad habits become reinforced and hard to change them? Well, you have the answer now. Repetitive behaviors including negative thoughts, create more robust neural pathways with the increased number of times one repeats a particular behavior.

Negative effects of ANTs

1.      ANTs deplete the feel-good neurotransmitters dopamine and Serotonin.

2.      It delays the production of a protein necessary to form new brain cells called the Brain-Derived Neurotropic Factor (BNDF).

3.      It enlarges the part of the brain involved in processing fear called the Amygdala.

4.      It increases an individual’s risk of neurodegenerative disease and other mental illnesses.

5.      It speeds up aging of the brain.

6.      Aaron Beck discovered the ANTs were prominent in his patients, and they took a toll on their happiness and mental health. Examples of ANTs, I never do anything right; I am such a failure.

Types of ANTs

1.      White and black thinking involves using words like always, never, and everyone else but me. For example, I am never going to be good enough.

2.      Polarization is a form of thinking whereby individuals think that they can either be good or nasty.

3.      Over-generalization. For example, thinking that you are unlovable because your past relationships never worked out.

4.      Catastrophizing is a thinking pattern whereby one thinks of the worst possible outcome. For example, assuming that you will die of cancer because the pap smear results came out abnormal.

5.      Mindreading that other people are having ill thoughts about you.

6.      Labeling. An individual might label themselves or others as either stupid or fat.

7.      Taking things personally, mainly when people do not adequately treat you. Well, this is a painful pill to swallow, but people's lives do not revolve around you. If a friend you meet at the store fails to great, you don't take it personally. He/she might be having a bad day or might have argued with their spouse.

8.      Blaming. People with automatic negative thoughts tend to blame others for problems in their life. Always remember you are in charge of your thoughts, attitudes, and actions.

9.      Using 'should' and 'musts' makes you more anxious and frustrated when you fail to meet your goals.

How do we get rid of ANTs?

1.      Record the ANTs as they pop up in your mind and identify any pattern they form.

2.      Challenge the automatic negative thoughts

3.      Practicing mindfulness meditation can help you to quiet your mind, identify ANTs and dispute them (check my post on mindfulness meditation).

4.      Avoid using 'should' and 'musts.'

5.      Avoid labelling yourself or others.

6.      Avoid overgeneralizing

7.      Replace negative thoughts with positive thoughts.

8. Cognitive Behavioral Therapy