7 Tools to Manage Persistent Automatic Negative Thoughts (A.N.T.s)

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We all experience negative thoughts from time to time. It's a natural part of being human, but when these thoughts become repetitive, intrusive, and automatic, they can negatively impact our mental health and overall well-being.

These patterns of thinking are referred to as ANTs or Automatic Negative Thoughts. ANTs are habitual, reflexive thoughts that often arise without us even realising it. They tend to distort reality and lead to feelings of anxiety, depression, and low self-esteem.

Understanding how to recognise and challenge ANTs is crucial for maintaining mental resilience and fostering a healthier mindset.

In this article, we’ll explore what ANTs are, how they affect our minds, and strategies to stop or reframe them into more balanced and constructive thoughts.

In the extended YouTube version of this article, I also discuss the impact consistent unchecked negative thoughts can have on your mental health. Click here to watch.

What are ANTs (Automatic Negative Thoughts)?

ANTs are the spontaneous, unhelpful thoughts that pop into our minds without conscious effort. They often reflect distorted perceptions of reality and can lead us to jump to negative conclusions.

ANTs are shaped by past experiences, underlying beliefs, and cognitive biases. While some level of negativity in thought patterns can serve as a protective mechanism, especially in threatening situations, ANTs become harmful when they dominate our thinking and affect how we interpret the world.

Common Types of ANTs

ANTs manifest in various forms, but here are some of the most common types:

1. All-Or-Nothing Thinking (Black-and-White Thinking)

This type of thinking leads us to view situations in extremes. There is no middle ground; things are either perfect or a complete failure. For example, if you make a small mistake at work, you might conclude, "I’m terrible at my job and always mess things up."

2. Overgeneralisation

Overgeneralisation involves taking a single negative event and assuming that it will always happen or be that way. For instance, after a bad date, you might think, "I’ll never find love. Every relationship will fail."

3. Mental Filtering

This occurs when you focus solely on the negative aspects of a situation and filter out the positive ones. Imagine receiving praise at work but making one minor mistake. Instead of appreciating the positive feedback, you dwell on the one error.

4. Catastrophising

Catastrophising is when you automatically assume the worst-case scenario. You might think, "If I don't get this job, I’ll be out of work forever and I’ll never get another one".

5. Personalisation

This involves blaming yourself for things that aren’t your fault. For example, if a friend seems upset, you may immediately think, "It must be something I did to make them angry".

6. Labelling

Labelling occurs when you assign harsh, fixed labels to yourself or others based on isolated incidents. If you make a mistake, you might think, "I’m such an idiot," rather than recognising it as a one-time error.

7. Mind-Reading

You assume you know what others are thinking without any real evidence. For instance, you might think, "They must think I’m boring," without asking them or considering other possibilities.

How to Stop ANTs

Fortunately, ANTs can be managed and reduced with conscious effort and practice. Cognitive-behavioural techniques, mindfulness, and self-compassion are among the most effective strategies for challenging and reframing these thoughts. Here are some practical ways to combat ANTs:

1. Identify and Label the ANT

The first step in managing ANTs is recognising when they occur. Pay attention to your thoughts, particularly in situations where you feel stressed, anxious, or down.

When you notice a negative thought, ask yourself: "What type of ANT is this?" By labelling it (e.g., overgeneralising, catastrophising) you can distance yourself from the thought and view it more objectively.

2. Challenge the Thought

Once you’ve identified the ANT, challenge its validity. Ask yourself:

• "Is this thought based on facts or assumptions?"
• "What evidence do I have that this thought is true?" (HINT: there is unlikely to be any evidence!)
• "Am I jumping to conclusions or catastrophising?"
• "How would I respond to a friend if they had this thought?"

By questioning the negative thought, you can begin to see it as a distortion rather than a reflection of reality.

3. Replace ANTs with Balanced Thoughts

After challenging the negative thought, work on replacing it with a more balanced, realistic one. For example, if your ANT was, "I’ll never succeed at anything", you might replace it with, "I’ve had successes in the past, and I can improve and learn from this experience".

The goal isn’t to replace negative thoughts with overly positive ones (that would indicate 'toxic positivity') but rather with more rational, constructive alternatives that reflect reality.

4. Practice Mindfulness

Mindfulness involves being present in the moment and observing your thoughts without judgment. By practising mindfulness, you can create space between yourself and your ANTs, allowing you to observe them without getting caught up in them.

Techniques such as meditation, deep breathing, and grounding exercises can help you stay centred and focused on the present rather than ruminating on negative thoughts.

However, feeling your emotions and processing thoughts is important, not just covering them up.

5. Use Positive Affirmations

Affirmations are positive statements that challenge negative beliefs. Regularly repeating affirmations can help to rewire your brain and foster a more optimistic mindset. For example, instead of thinking, "I’m not good enough," you might repeat, "I am capable and worthy of success."

Affirmations can be particularly effective when practised consistently over time, helping to counterbalance habitual negative thinking. However, I’ve found one caveat: you must believe the affirmation is true for your brain to accept it.

Merely saying something like the popular affirmation, "I am enough", may not work for you, as, at this point, you may not believe it to be true. If that’s the case, you could change it to something more believable, e.g., “Today, I will be kinder to myself”.

6. Journal Your Thoughts

Journaling can be a powerful tool for managing ANTs. By writing down your thoughts, using the prompts mentioned in No. 2 above, you can process and reflect on them in a structured way.

Journaling also helps you track patterns over time, making recognising and challenging recurring ANTs easier in the future.

7. Seek Professional Support

If ANTs are persistent and severely impacting your daily life, it may be beneficial to seek support from a mental health professional. Therapists and coaches trained in cognitive-behavioural therapy (CBT) and/or Neurolinguistic Programming (NLP) (as I am!) can help you develop strategies to identify, challenge, and replace ANTs.

Working with a professional can provide guidance tailored to your specific thought patterns and experiences. 

The Wrap Up

Automatic Negative Thoughts are an inevitable part of life, but they don’t have to control it. By learning to recognise, challenge, and reframe these thoughts, you can break free from the cycle of negativity and develop a healthier, more balanced mindset.

Overcoming ANTs takes time, practice, and patience, but the benefits—improved mental health, stronger relationships, and greater confidence—are well worth the effort.

The next time you catch yourself in a negative thought spiral, remember that you have the power to pause, reflect, and choose a different perspective. In doing so, you’ll cultivate resilience and foster a more positive outlook on life. 

What Next?

In the extended YouTube version of this article, I also discuss the impact consistent unchecked negative thoughts can have on your mental health. Click here to watch.

If there are any specific subjects you’d like me to cover in upcoming content or if you'd like coaching support with any of the topics I discuss in this or my other articles, please DM or message me at info@jobanks.net.

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