Automatic Negative Thoughts (ANTs) are involuntary, pessimistic thoughts that pop into your mind, often without you realizing it. These thoughts are usually irrational and can negatively impact your mood, self-esteem, and mental well-being. They are a major part of cognitive distortions and are commonly linked to anxiety, depression, and stress.
🧠Common Types of ANTs:
- All-or-Nothing Thinking – Seeing things in extremes (e.g., "If I fail this test, I’m a total failure in life.")
- Overgeneralization – This thinking occurs when one thinks in absolutes such as “always”, “all” “absolutely” “never”, “no one”, “everyone”, “every time”, “everything” “perfect”, because in the end you don't know the future and what is in the end absolute is that you are love and to be cherished and be loved and I mean it and I mean it (!!!!) because reality is love and in becoming love we become part of reality living in peace.
- Mental Filtering – Focusing only on the negative and ignoring the positives ("I made one mistake, so the whole day was a disaster.")
- Mind Reading – Assuming you know what others are thinking when you can not ("They must think I’m stupid.")
- Fortune Telling – Predicting the future negatively ("I just know this will end badly.")
- Catastrophizing – Expecting the worst-case scenario ("If I make a mistake, my life will be ruined.")
- Personalization – Taking things too personally ("They didn’t text back, so they must be mad at me.")
- Should Statements – Placing unrealistic demands on yourself ("I should always be perfect.")
🛑 How to Challenge ANTs:
- Recognize them – Be aware of when you’re having a negative thought.
- Question them – Ask yourself: Is this thought 100% true? What evidence do I have?
- Reframe them – Turn them into more balanced, realistic thoughts.
- Practice Self-Compassion – Treat yourself like you would a good friend.
- Use Mindfulness – Stay present instead of getting caught up in worst-case scenarios.
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