What Are Automatic Negative Thoughts (ANTs)?

Typically, a negative thought is paired with emotions like sadness, hopelessness, anger, or self-criticism. Our brains are adept at processing thoughts and release specific chemicals based on our mindset. Negative thoughts trigger cortisol, a stress hormone that can elevate heart rate and blood pressure, causing feelings of anxiety. Over time, excessive cortisol can lead to serious health issues, including weight gain and mood swings. Conversely, positive thoughts release serotonin, the “happy hormone,” which contributes to a good mood and overall well-being. Given these effects, it's essential to cultivate positive thoughts rather than allow the ANTs to thrive.

Dr. Amen identifies several types of ANTs:

• Fortune Telling: Anticipating the worst outcomes.
• Mind Reading: Assuming you know others' thoughts.
• Guilt Beatings: Using “should” statements against yourself.
• Blame: Pointing fingers at others for your problems.
• Labelling: Assigning negative names to yourself or others.

Have you experienced any of these? I certainly have. I often believed I could read minds and was perpetually burdened by guilt. The result? A surge of cortisol that left me feeling drained. However, not every negative thought is baseless. Sometimes, a cautious thought is warranted for safety. Nevertheless, be cautious of your inner critic, which can disrupt your mental clarity and affect your daily life and relationships.

To truly overcome depression, anxiety, and negativity, Dr. Amen suggests cultivating an “ANT-eater” to patrol your thoughts.

How to Cultivate Your ANTeater

Here are three methods to help you nurture your ANTeater:

1. Physical Movement

   Getting your body moving is an immediate way to shift your mental state. Personally, I find running essential for maintaining a balanced mood—it's both a form of meditation and medication for me. However, if running isn't your thing, choose an activity you enjoy, be it walking, yoga, or dancing. Physical activity generates endorphins, making it difficult to dwell on negative thoughts.

2. The Brain Dump (with a Twist)

   Writing can be a therapeutic way to process thoughts. Here’s a modified brain dump method inspired by Amen Clinics:

   • Grab a pen and paper (better than typing).
   • Write down all the negative thoughts plaguing your mind.
   • Pause to rephrase them in the second person, such as, "You’re not good enough."
   • Then, counter those thoughts as your true self. For example, "I am good enough."
   • Continue this until you’ve addressed all the negativity.
   • Review your responses and notice any emotional shifts.

3. Creative Visualization

   Jim Kwik emphasizes creative visualization as a strategy for combatting ANTs. Instead of solely relying on words, use your imagination:

   • Visualize your inner critic and give them exaggerated, humorous traits.
   • Imagine how a respected friend would respond to this critic.
   • This exercise reminds you that negative self-talk is often unfounded and helps restore confidence.

The first video, "I became a HIVE MIND to control a colony of ants!" explores the fascinating dynamics of ant colonies, offering an engaging perspective on teamwork and collaboration that mirrors how we can work together to combat our own negative thoughts.

Further Reading:

• How To Banish Stress With A Pen
• The Number One Habit To Develop To Feel More Positive
• Stop The ANTs In Your Head With These Three Exercises