This tip is designed to explain what automatic negative thoughts and core beliefs are, discuss how they affect anxiety and depression, and help you identify your own.Īutomatic negative thoughts: are quick, evaluative thoughts that occur during or right after a negative or stressful situation. To fight anxiety and depression it is necessary to identify and challenge your automatic negative thoughts and core beliefs so you can develop healthier and more adaptive ways of interacting with the world. This thought process is triggered by automatic negative thoughts and reinforced by the negative views of self call core beliefs. They also tend to struggle with low self esteem and feelings of worthlessness. People who suffer from anxiety and depression, usually have a maladaptive thought process that is generalized and highly negative. But, also remember to challenge whether these thoughts are true or not in the first place.Ī good way to make progress in “squashing ANTs” is to set a confidence meter for yourself.Automatic negative thoughts and core beliefs are the two main roots of anxiety and depression. How many of them are controllable? Regarding the rest of them, ask friends and family to be there for support when you need it, and explain what kind of support you need (don’t assume anyone can read your mind!). Make a list of the negative things that control you and manage them. Activity scheduling is a cognitive behavioural therapy exercise that helps people engage in behaviours they ordinarily would not engage in, but boost self-esteem, confidence, or relaxation levels. List three things you can do on a daily basis that you enjoy. Do this on a consistent basis and you will take away the ANTs' power, allowing you to gain control over your mood and ultimately your happiness. The next time you notice an ANT entering your mind, recognize it, challenge it and turn it around. It always does" becomes this PAT, "Today is going to be a good day." This ANT, "Something bad is going to happen. Why do I even bother?" becomes this PAT, "I have good ideas and I am appreciated for them." This ANT, "They always ignore my ideas during meetings. I will be prepared and everyone will be receptive." This ANT, "My presentation is going to go horribly" becomes this PAT, " My presentation is going to be fine. The key to being happier and more positive lies in your ability to successfully flip your ANT and turn it into a PAT ( Positive & Affirming Thought). You want to treat your ANTs just like an irrational bully and challenge them: Is this thought true? What purpose does this thought serve me? What’s the alternative of looking at things? What advice would I give someone else who had this thought?ģ) Replace it with a more positive and affirming thought What would you do if a person started saying terrible things about a close friend of yours? You would probably stand up for them. What keeps coming up for you? Any themes? This helps to spot patterns and keep track of your progress. Even better - if you can, write down your ANT in a notebook or put it in your phone. Tell yourself that it's simply a thought and that thoughts aren't the truth. So the next time you notice an ANT entering your mind, simply recognize it and acknowledge it. The first step is to pay close attention to these thoughts and be ready for them. Negative thoughts are a cycle to be broken: Our thoughts create feelings in us, these feelings create certain behaviours, and these behaviours reinforce our thoughts, and so the cycle continues. Personalization: This is when you take a seemingly innocent event and take it to have a personal, negative meaningīlame: This is the most harmful ANT and it happens when you blame someone else for your own problemsĪlso remember that ANTS are directly linked with feelings but also behaviours. Thinking with your feelings: This is when you believe negative feelings without ever questioning them Even though they haven't told you and you didn't even ask Mind reading: You believe that you know what another person is thinking and it's not good. Labelling: You attach a negative label to yourself or to someone else Guilt beatings: You think in words like "should, must, ought or have to"įortune telling: You predict the worst possible outcome to a situation "Always" thinking: This is when you think in words like "always, never, no one, every one, every time, everything"įocusing on the negative: When you can only see the bad in a situation It always does."ĭr Amen said there are 9 common ways that your thoughts lie to you, making you feel situations are worse than they really are: " I'm just not attractive enough I hate the way I look." " My presentation is going to go horribly today and I’ll look stupid." He said they are “cynical, gloomy, and complaining thoughts that just seem to keep coming all by themselves", just like these examples: Daniel Amen came up with the term Automatic Negative Thoughts (ANTs).
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