Automatic Negative Thoughts (“ANTS”)
Automatic Negative Thoughts are involuntary negative thoughts that happen automatically or unconsciously. They are those repetitive thoughts that pop into our minds without warning. They often bring self-doubt, fear, or pessimism—shaping how we feel and act, even when the thoughts aren’t true. Left unchecked, ANTS can drain energy, increase stress, and hold us back from growth.
Common Types of ANTS
Understanding the different forms ANTs can take helps us recognize them more quickly.
All-Or-Nothing Thinking: “If I’m not perfect, I’m a failure”
Mind Reading: Assuming you know what others think without any real evidence
Catastrophizing: Expecting the worst-case scenario: “If this goes wrong, everything will fall apart”
Overgeneralizing: Taking one setback and applying it everywhere: “I always mess up”
Should Statements: “I should be further along by now”
Discounting the Positives: Ignoring progress or compliments and focusing only on flaws
How to Challenge ANTS
The good news: with practice, ANTs can be managed and reframed. Here are a few practical tools:
Pause and Notice
Become aware when the thought arises. Name it: “That’s an ANT.”
Evidence Check
Ask yourself: “What proof do I have this thought is true? What proof do I have that it’s not?”
Reframe
Replace negative thoughts with balanced ones. Instead of “I’ll never get this right,” try “I’m still leraning, and progress takes time.”
Affirmations
Use positive, grounding statements like “I am capable. I am learning. I am enough.”
Mindfulness & Breathwork
Center yourself in the present moment to quiet spiraling thoughts.
Why ANTs Matter
These thoughts may seem small, but they can have big impacts. ANTs can cause heightened stress and anxiety, lowered self-confidence and motivation, strained relationships, and decreased productivity and focus.
Conclusion
Not every thought you think is true. When we learn to notice and challenge ANTs, we reclaim our energy and create space for clarity, resilience, and growth. At Rooted & Wellness, I help individuals and teams develop tools to reframe these thoughts, build emotional balance, and move forward with confidence.
