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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