Do you have automatic negative thoughts (ANTs)?
Did you know that we have at least 6,000 thoughts a day? And if we had to consciously consider each one, would that even be possible? I doubt it. So, from an evolutionary standpoint we’ve learned to process many of the thoughts required to complete everyday tasks such as brushing our teeth or making a cup of coffee, automatically, without paying much attention to them.
In the 1970’s, Dr Aaron Beck, the founder of cognitive behavioural therapy (CBT), coined the term ‘automatic thoughts’ to describe the spontaneous, fleeting responses to certain situations that we all have based on the beliefs we hold about ourselves, our environment, and our future, which he labelled the ‘Cognitive Triad’.
Automatic Negative Thoughts (ANTs)
As we move from childhood to adulthood, our repertoire of these automatic thoughts gradually increases, and as they no longer need us to directly oversee them, they become habits that are for the most part, positive and helpful. However, some can be negative and harmful, particularly for people who have experienced bullying, neglect, or other trauma, and have internalised feelings of inadequacy or failure. For them, automatic thoughts have the potential to trigger intense negative emotions known as automatic negative thoughts (ANTs). These thoughts can be irrational, self-defeating, and indicative of negative core beliefs they have about themselves (called cognitive distortions by psychiatrists) and can lead to mental health challenges such as anxiety, depression, and low self-esteem.
Cognitive restructuring
The good news is that we can influence this process, and we can improve our mental health. As the name suggests, cognitive restructuring helps us to identify and monitor what triggers our negative or inaccurate thoughts; testing them out, and seeing them from a fresh perspective, so that we can rebuild them in a more balanced and accurate way. The theory is that if we can change how we look at certain events or circumstances, we may be able to change the feelings we have and the actions we take. Some people call this the ‘catch it, check it, and change it’ approach. With practise, this can help us look at perceived problems from a different perspective.
Catch it
Often, we don’t even realise we're thinking in a negative way until we experience the emotion that the thought has triggered in us - which can make it difficult for us to recognise our ANTs. However, if we know what sort of thinking to look out for, we may find it easier to spot. Here are a few examples:
Catastrophising: always expecting the worst outcome from any situation.
Filtering: ignoring the good sides of a situation and only focusing on the bad.
Polarising: seeing things as either only good or only bad, with nothing in between (black and white thinking).
Personalising: considering ourselves the sole cause of negative situations.
Check it
So, rather than immediately accepting our ANT we should take a moment to check it. Ask ourselves whether there's good evidence for it, or if there are other explanations. Try thinking about what we’d say to a friend who was thinking this way.
Change it
Finally, see if we can change the thought for a more positive and affirming one. Maybe, "I'm prepared. I've put a lot of work in, and I'm going to do my best." There are no right or wrong answers. It's about learning to think more flexibly and to be more in control.
Research shows that small shifts in the language we use to refer to ourselves influences our ability to regulate our thoughts, feelings, and behaviour. So, if we find that the endless stream of thoughts running through our mind are mostly negative, it’s time to make changes.
We can’t expect to become an optimist overnight. But with practice, eventually our self-talk will contain less self-criticism and more self-acceptance. We may also become less critical of the world around us. When our state of mind is generally optimistic, we're better able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.
So, the next time you notice an ANT entering your mind, recognise it, challenge it, and turn it around. Do this on a consistent basis and you’ll take away the ANT’s power, allowing you to gain control over your mood - and ultimately your happiness.
However, if ANTs are affecting your well-being, and self-help strategies aren’t working for you, it may be necessary to talk to a mental health professional. Although it can be daunting to have to share your thoughts with someone, a CBT therapist can help.
Thank you for reading this blog post. If you have any thoughts to share, or ideas for future posts, please do let me know. I would love to hear from you.