Human Performance

Automatic Negative Thoughts (ANTs)

Many people engage in automatic thinking - thinking that occurs to us without any conscious intent. We believe the contents of our thought to be true and it often goes unquestioned - we take it as our own.

But what if these thoughts are merely the response to conditions?

What if they are something we've practised unknowingly?

What if they are not necessarily true?

Automatic negative thoughts (ANTs) are negative thoughts or beliefs that come to mind automatically and unconsciously in response to certain triggers or situations. They are often automatic and difficult to control and can lead to negative emotions and maladaptive behaviours. ANTs tend to be overgeneralised, irrational, and not based on evidence. Some common examples of ANTs include:

- All-or-nothing thinking ("I always fail at everything")
- Overgeneralisation ("I can never do anything right")
- Mental filter ("I only see the negative aspects of the situation")
- Mind-reading ("They must not like me")
- Magnification and minimization ("This failure is huge and I can't handle it")
- Should and must statements ("I should be able to handle this")
- Personalisation ("It's my fault")

ANTs can be a symptom of depression and anxiety, but can also be a normal part of human thinking, and as a result, we all have them at some level. Cognitive Behavioural Therapy (CBT) offers a solution to help identify and change ANTs to improve emotional and behavioural responses. Identifying ANTs is the first step. Addressing them with a more balanced and realistic thought pattern is next.

Automatic negative thinking can take us into all kinds of difficulties, disrupt the quality of our work and performance and negatively impact our lives.

Thankfully, there are some things we can do about it.

DO THIS 👇

1️⃣ Start your day the right way.

Get up before you need to and take 15 mins to quiet your mind. Then take 15 mins to imagine your day as you wish to experience it. Go light on the details and instead focus on the feelings you wish to feel.

2️⃣ Mentally Rehearse

Elite performers mentally perform tasks regularly beforehand. Whatever your work, mentally practice regularly by seeing yourself perform tasks to a high level. Imagine the process, not the result.

3️⃣ Be your own best friend

Positively affirming self-talk helps change the inner critic into an inner coach. Be kind to yourself just as you would to your best friend. Give yourself a break when things don't work out.

4️⃣ Change your response

Cognitive restructuring is the exchange of self-defeating automatic responses for logical supportive ones. Ask yourself; is this thought helping or hindering me? and if it doesn't help you, change it. You have a choice.

5️⃣ Play the game in front of your face

Stay present. Trying to correct errors already made is counter-productive - your actions now are most important. Paul O'Connell recalls Joe Schmidt's mantra; "win the moment in front of your face". Forget the mistake and instead ask yourself, what's the best thing I can do right now?

FINAL NOTE

These actions aren't things you should do once in a while...they are habits your must practice daily. After all, automatic negative thinking is something you have likely practiced for a while now.

Form the habit, see the change occur.

All the best.

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