A.N.T.S.
A.N.T.S.
-Spontaneous -Often fleeting thoughts that can cast a shadow over your mood and perceptions -They appear without conscious effort, typically as a response to certain triggers or situations -Often involve pessimistic or defeatist beliefs about yourself, others, or the future.
Automatic Negative Thinking
What happens when you have ongoing A.N.T.S?
ANTs go unchecked—-----mental health challenges, including anxiety, depression, and low self-esteem. They can distort reality, leading you to focus on failures and minimize your successes. -This skewed perspective can lead to a cycle of negative thinking, making situations seem worse than they actually are.
How are these connected?
1st Step- Recognize
Recognizing ANTs involves paying close attention to your thought patterns and the triggers that might spark negative thinking. Possible Triggers
- Test/Class Assignment
- Peer
2nd Step- Reduce the Frequency
Ultimate goal=is to reduce the frequency and intensity of these thoughts, Make them less automatic and more within your control. To make the shift-practice, patience, and sometimes, the support of mental health professionals
10 Types of Automatic Negative Thoughts
All or Nothing Thinking:
involves viewing situations in extremes, as if there are only two options. It's also known as black-and-white thinking
Overgeneralization:
Taking a negative event and turning it into a never-ending pattern of loss and defeat. For example, using words like "always," "never," "everything," and "nothing"
Mental Filter:
someone focuses only on the negative aspects of a situation, filtering out the positive ones
Disqualifying the Positive:
involves dismissing or downplaying positive experiences, thoughts, or achievements
Jumping to Conclusions (Mindreading and Fortune Telling):
making unwarranted assumptions based on limited information
Magnification and Minimization:
involves exaggerating or downplaying aspects of oneself, others, or a situation
Emotional Reasoning:
when a person relies on their emotions to make decisions, draw conclusions, or interpret situations, instead of using logic or evidence
Should Statements:
a faulty pattern of thinking that can lead to negative emotions and actions
Labeling:
applying a single characteristic to a person or situation, often in a negative way
Personalization:
occurs when a person takes excessive responsibility for an event or situation, even when there's little to no justification
Steps to squashing the A.N.T.
- Stop! Write down the thought! Say the thought out loud, then use a stopping statement
- Stopping statements can be as simple as, “STOP!” or “CUT IT OUT!”
- Catch & Check: Take a look at the thought and determine which ANT is causing the thought. Is the thought true? Is it helpful?
- Change: Reframe! Use a positive or neutral reframe to change the thought into a more truthful or accurate one!
- Release: Let the ANT go by accepting the reframed thought, solving the problem and/or asking for help!
How to Challenge your Automatic Negative Thoughts SPIRAL Thinking
-S= Superpower- Can you predict the future? Are you 100% sure? -P= Proof- What is your proof that your thought is real? -I= Imagine- Imagine it was your friend. What would you say to him/her? -R= Reason- What are the possibilities there is another reason? -A= Ask- Ask a family member or close friend if your thought is true. -L= Language- Notice the words “No” or “Never” in your thought.
Superpower- Can you predict the future?
ANT- “I am never going to get into college.” Superpower Strategy-
Proof- What is your proof that your thought is real?
ANT- “No one at school likes me.” Proof-
Imagine- Imagine it was your friend. What would you say to him/her/them?
ANT- “I am really stupid.” Imagine-
Reason- What are the possibilities there is another reason?
ANT- “When I raised my hand and my teacher didn’t call on me, she must not like me very much.” Reason-
Ask-What are the possibilities there is another reason?
ANT- “My friend didn’t text me back. They must not want to hang out.” Ask-
Language-notice the words “never, no, always”
ANT- “I never get to play video games.” Language-
A.N.T.S.
Sandra Mazzagatti
Created on March 4, 2025
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Transcript
A.N.T.S.
A.N.T.S.
-Spontaneous -Often fleeting thoughts that can cast a shadow over your mood and perceptions -They appear without conscious effort, typically as a response to certain triggers or situations -Often involve pessimistic or defeatist beliefs about yourself, others, or the future.
Automatic Negative Thinking
What happens when you have ongoing A.N.T.S?
ANTs go unchecked—-----mental health challenges, including anxiety, depression, and low self-esteem. They can distort reality, leading you to focus on failures and minimize your successes. -This skewed perspective can lead to a cycle of negative thinking, making situations seem worse than they actually are.
How are these connected?
1st Step- Recognize
Recognizing ANTs involves paying close attention to your thought patterns and the triggers that might spark negative thinking. Possible Triggers
2nd Step- Reduce the Frequency
Ultimate goal=is to reduce the frequency and intensity of these thoughts, Make them less automatic and more within your control. To make the shift-practice, patience, and sometimes, the support of mental health professionals
10 Types of Automatic Negative Thoughts
All or Nothing Thinking:
involves viewing situations in extremes, as if there are only two options. It's also known as black-and-white thinking
Overgeneralization:
Taking a negative event and turning it into a never-ending pattern of loss and defeat. For example, using words like "always," "never," "everything," and "nothing"
Mental Filter:
someone focuses only on the negative aspects of a situation, filtering out the positive ones
Disqualifying the Positive:
involves dismissing or downplaying positive experiences, thoughts, or achievements
Jumping to Conclusions (Mindreading and Fortune Telling):
making unwarranted assumptions based on limited information
Magnification and Minimization:
involves exaggerating or downplaying aspects of oneself, others, or a situation
Emotional Reasoning:
when a person relies on their emotions to make decisions, draw conclusions, or interpret situations, instead of using logic or evidence
Should Statements:
a faulty pattern of thinking that can lead to negative emotions and actions
Labeling:
applying a single characteristic to a person or situation, often in a negative way
Personalization:
occurs when a person takes excessive responsibility for an event or situation, even when there's little to no justification
Steps to squashing the A.N.T.
How to Challenge your Automatic Negative Thoughts SPIRAL Thinking
-S= Superpower- Can you predict the future? Are you 100% sure? -P= Proof- What is your proof that your thought is real? -I= Imagine- Imagine it was your friend. What would you say to him/her? -R= Reason- What are the possibilities there is another reason? -A= Ask- Ask a family member or close friend if your thought is true. -L= Language- Notice the words “No” or “Never” in your thought.
Superpower- Can you predict the future?
ANT- “I am never going to get into college.” Superpower Strategy-
Proof- What is your proof that your thought is real?
ANT- “No one at school likes me.” Proof-
Imagine- Imagine it was your friend. What would you say to him/her/them?
ANT- “I am really stupid.” Imagine-
Reason- What are the possibilities there is another reason?
ANT- “When I raised my hand and my teacher didn’t call on me, she must not like me very much.” Reason-
Ask-What are the possibilities there is another reason?
ANT- “My friend didn’t text me back. They must not want to hang out.” Ask-
Language-notice the words “never, no, always”
ANT- “I never get to play video games.” Language-