Varieties of Automatic Negative Thoughts (ANTS)

2. Varieties of ANTS:

We have learned that much of our distress is caused by certain habitual patterns of thinking called ANTS (Automatic Negative Thoughts).  Several different varieties of ANTS have been identified.  Here are a few:

A.  All or none thinking:  We think in rigid, black or white categories.   If we don’t make a 100 on the test, we feel like a complete failure.  If someone doesn’t like something about me, they dislike everything about me.  This can lead to anxious perfectionism and low self-esteem.   

B. Overgeneralization:   One or two events make us believe that something is “always” or “never” true.  Here are some common examples: “Nothing ever works out for me.” “I’m always messing up”  “I’m never going to succeed at this.”  Overgeneralization is often the basis for pessimism, negativity, discouragement and low self-esteem.

C.  Fortune Telling:   We are predicting that something bad will happen.  We will flunk out of school, lose our job, or catch a serious disease.  Often we are overestimating the likelihood that the bad thing will happen.  Fortune telling is the basis of almost all anxiety and worry. 

D. Catastrophic Thinking: This often goes along with Fortune Telling.  Not only will the bad thing happen, but the consequences will be terrible.  We are overestimating the consequence of the bad event and underestimating our ability to cope.  So, it would be “terrible” if we are late or “awful” if we get a low grade on a test.  Minor failings, setbacks, frustrations, and mistakes are seen as more awful than they really are.  Catastrophic thinking is the basis for severe anxiety. 

E. Mental Filter: We focus on the most negative aspect of a situation and fail to notice what might be more positive (or at least neutral).  For example, you get a number of positive responses to your presentation, but all you can think about is the one critical response.  You focus on one undesirable trait and lose sight of your positive qualities.  If you have free time, all you can think about is how bored you are and don’t look for positive things to do. If you are stuck in heavy traffic, you focus on how “awful” it is that you have to wait and don’t think about how nice it is to have a car.  This is the “glass half-empty” approach.   Mental Filter is often the basis for depression, pessimism, discouragement, and low self-esteem. 

Remember, the presence of ANTS does not mean that you are crazy or stupid.  Your ANTS will always be with you.  The key is to recognize your ANTS, question them and experiment with new ways of thinking. 

Copyright 2011 Stanley E. Hibbs, Ph.D.