Each of us has about 60,000 thoughts per day, and the majority of these thoughts are negative and seem to pop up out of the blue.
Psychologists have labelled these automatic negative thoughts, or ANTs. They appear in our minds both quickly and with intensity, making it difficult to challenge them. Like unwelcome guests at the picnic, ANTs can become overwhelmingly stressful, but can be managed with simple techniques and practice.
The most encouraging thing is that most of these thoughts are false, but when feeling really low or incredibly anxious, it is normal for these automatic thoughts to feel like they are factual. One of the most important ways to care for mental wellbeing is by challenging the negative thoughts.
Challenging our thoughts is much like learning a new skill; when learning to shoot a basketball we do not automatically have perfect shooting form. It takes time and practice to develop. This is the same when starting to challenge ANTs; the more we practice, the easier it gets. The most fascinating thing about our brains is that throughout life we can always rewire the way we think.
How do you challenge ANTs? A very quick way to challenge if a thought is true or not is to ask yourself “Will this matter 5-10 years from now?” If the answer is no, you are likely experiencing an ANT.
A more in-depth method to practice is to pretend you have a mini defence lawyer in your head and ask yourself, “What is evidence for this thought? What is evidence against it?” or “Is there a different way of thinking about this?” When it comes to “what-if” thinking, the best way to challenge it is to play the tape out to the end and ask yourself “What if it goes well?” Practise challenging your thoughts in many different ways to find what works best for you, and repeat until it becomes habit.
By learning to challenge negative thinking, we can gain freedom to take hold of repetitive thinking patterns and change the script. This coping skill is not always easy, so it is important to remember self-compassion along the way.
You are not alone. If you need someone to talk to, contact Envision Counselling and Support Centre to find out more about programs for connection such as Rapid Access Counselling and Bridging the Distance. These programs accommodate both in-person and telephone needs. If you are experiencing a mental health emergency, please call 911.
