How to Handle Automatic Negative Thoughts

Automatic negative thoughts also known as ANTs, will affect nearly every aspect of your life making even the simplest tasks or events frustrating and difficult to handle. Automatic negative thoughts typically stem from negative experiences in the past and are associated with anxiety and panic disorders. These negative thoughts come on suddenly, hence the title automatic, without any seen trigger and are almost impossible to prevent. The only thing you can do is to learn how to cope with these thoughts when they arise.

Things You'll Need

• Journal

Show More

Instructions

• 1

  Accept the automatic negative thoughts as they arise, recognizing them for what they are and acknowledge that they are out of your control. Accepting these thoughts is often the first step to learning how to handle them.

• 2

  Write down your automatic negative thoughts in a journal, with a pen and paper or on your computer. Each time an ANT arises, write it down in as much detail as you can. Include the thought itself, the day and time of day, what you were doing or thinking about prior to the thought and any other tidbits you can include. Look back on this journal often to find a pattern in these negative thoughts and possibly a trigger.

• 3

  Shift your focus from the negative thoughts to the positive ones. In any thought or situation, you will be able to find a positive. If getting ready for work triggered a negative thought about being fired, try to find the positive in that. It may be that you don't enjoy your job and would have the opportunity to find your passion, or simply a good motivator to find a more suitable job. Tell yourself even if you did get fired (whether it is realistic or not) that it would give you the chance to find something better.

• 4

  Differentiate between your automatic negative thoughts and reality. Many of these negative thoughts are triggered by situations which are not realistic but your mind automatically goes to the worst possible scenario as a result of your anxiety disorder. Battle this by reminding yourself that it is not logical, and refocus your mind to think about the reasons why these thoughts are not realistic for your current situation.

• 5

  Seek help from a medical professional that specializes in anxiety and other mental disorders. Your automatic negative thoughts may be a result of a disorder which may be managed with therapy and medications. Persistent negative thoughts may also lead to depression, so it is important to consult your doctor.