As a child, do you remember sitting on the step as you watched the ants carry a bit of food across the sidewalk to their secret hideaway? You might have admired these little insects for their tenacity and strength. They let nothing stop them. They even formed a continuous trail one after another.

Recently we discovered a couple of ants on our kitchen countertop. Then many appeared and formed a trail. They had to be stopped because they can be destructive.

We realized that what happens with ants, the insects, is similar to what happens with something in psychology called ANTS.  ANTS is an acronym for Automatic Negative Thoughts. ANTS are unhelpful thoughts or negative self-talk that filters into our mind and harms our sense of well-being. These irrational or exaggerated negative thoughts can make us feel bad about many things including situations, other people, and ourselves. They can contribute to feeling depressed, anxious, or stressed out.

Here are some of the ways that ANTS and insect ants are similar. First, sometimes they just sneak in. The bugs get in, or the bad thoughts get in, even when you’re trying to have good clean countertops or clean positive thoughts. One or two don’t seem to be a big worry, but when you realize there’s a trail of ants, or a trail of negative thoughts, you may begin to feel a bit overwhelmed.

However, the biggest problem with either ants, or ANTS, is when you don’t even know they’re there. Both ants and ANTS can grow and multiply. Insects can burrow under a sidewalk and cause an upheaval and collapse. ANTS can burrow into thinking causing an upheaval in attitude and maybe even a collapse in relationships.

We’ll leave it to experts how you stop insects. However, today we’ll share some symptoms of ANTS, what can cause them, and ways to ‘exterminate’ them.

Symptoms of Automatic Negative Thoughts

Some common symptoms that may indicate the presence of ANTS include:

• Feeling sad, hopeless, worthless, or dissatisfied for no clear reason
• Increased anxiety, worry, irritation over minor things
• Low motivation, lack of interest in normal activities
• Feelings of guilt or shame
• Feeling like a failure, convinced things won’t work out
• Difficulty concentrating or making decisions
• Withdrawing from relationships and social activities
• Changes in sleep and appetite

We’ve talked about what ANTS are and some of the symptoms of ANTS. Here are some causes of ANTS.

Causes of Automatic Negative Thoughts

• Stress – High levels of stress can make our brains more receptive to negative thinking patterns.
• Low Self-Esteem – Those with poor self-esteem are more likely to engage in negative self-talk.
• Cognitive Distortions – Exaggerated perspectives or thinking errors like overgeneralizing or catastrophizing can fuel ANTS.
• Past Trauma – Unresolved emotional wounds or traumatic experiences can manifest as ongoing negative thoughts.
• Mental Health Conditions – Disorders like depression or anxiety can predispose people to having negative thinking habits.
• Social Learning – Exposure to excessive negativity, criticism, or abuse can make ANTS seem like normal.

Next, we’ll explore some remedies for getting rid of those pesky ANTS.

Remedies to Combat Automatic Negative Thoughts

The good news is there’re many effective techniques and lifestyle changes that can help counteract and minimize ANTS. Here are just a few.

• Cognitive Restructuring – Identify ANTS, analyze if they’re exaggerated or unrealistic, and reframe them in a more positive light.
• Mindfulness – Practice mindfulness meditation to help detach from ANTS and gain more control over thinking patterns.
• Positive Affirmations – Combat negative self-talk with regular positive, self-affirming statements.
• Journaling – Write down thoughts and feelings and include a positive reframe to provide an emotional release and self-awareness.
• Therapy – Counseling helps develop coping skills for identifying and modifying unhealthy thinking habits.
• Lifestyle Changes – Get adequate sleep, exercise, nutrition, and social connection to enhance overall physical health, mental health, and resilience.
• Medication – If severe depression or anxiety develops, antidepressants or anti-anxiety medication may be helpful to relieve symptoms.
• Gratitude Practice – Make a daily habit of reflecting on things you’re grateful for to offset negativity bias.

What about you?  Do you have a problem with ANTS? The ant insects are controllable and so are the ANTS in your mind. By recognizing automatic negative thoughts and utilizing these strategies, you can better control, and possibly even ‘exterminate’ these unhealthy thinking patterns. This can improve your mood and outlook, allowing more positivity in your daily life. Being vigilant about limiting ANTS takes work, but it pays off with greater overall well-being and peace of mind.

Chanhassen MN residents, Doug and Lynn Nodland are success coaches and owners of The Balance Center in Excelsior. Contact them at WeCare@TheBalanceCenter.com

© Doug and Lynn Nodland 2024 Articles and videos may be shared in their entirety with attribution.