[Moreta]

Here's the research I did for the chat tonight if you ever need to reference it.

ANTs

Automatic Negative Thoughts

Automatic Negative Thoughts are cynical, gloomy, and complaining thoughts that keep reoccurring over a period of time.

Getting trapped in the vicious cycle of ANTs can easily happen when one is going through a cycle of depression or anxiety. When you are depressed you tend to have one dispiriting thought after another. When looking at the past, you experience regret, when you look to the future, there’s anxiety and pessimism. Even in the present moment you are bound to find something unsatisfactory with your life.

When you don’t control your ANTs properly, you could behave in ways that could alienate others, thus isolating yourself further when you are depressed.

Examples of ANTs:
“You never listen to me.” “You don’t like me.” “I should have done better. I’m a failure.”
“I’m not good enough.” “I’m useless.”

Stomping out you’re ANTs

Step One: Realize that your thoughts are real, and they have real affects to your body.

If you fill your mind with negative thoughts, you will tend to be irritable and moody.

Step Two: Notice how the negative thought affects your body.

Negative thoughts cause the brain release chemicals, which can have a negative affect on your body. Blood pressure can go up, increased sweating, trembling, etc.

Step Three: Notice how positive thoughts affect your body.

Positive thoughts can bring a calming sensation and help you feel more relaxed.

Step Four: Notice how your body reacts to every thought you have.

Every thought you have creates an instantaneous response, whether it is wanted or not.

Step Five: Think of bad thoughts as pollution.

Think of it as the negative thought consuming you and polluting many aspects of your mind and body.

Step Six: Understand that your ANTs don’t always tell the truth.

Even your own brain can lie to you….

Step Seven: Talk back to your ANTs.

Challenge your thoughts, or you will believe them to be true.

Step Eight: Exterminate the ANTs.

The best way to do this is writing your ANTs out.

Reference: Amen MD. Daniel G:Change Your Brain, Change Your Life. 1998. 55-60.