Stomping out ANTS

I remember playing outside on a warm summer day when I was a child. While sitting on the ground near some yard toys, I felt a sharp sting on my leg—and then several more. I looked down and realized I had accidentally sat on a fire-ant mound. Within seconds, a small annoyance had become overwhelming.

Negative thoughts can multiply just as quickly. In cognitive behavioral therapy (CBT), automatic thoughts are the immediate interpretations that arise in response to everyday situations—often before we consciously recognize them. Psychiatrist Daniel Amen coined the memorable acronym ANTs, or automatic negative thoughts, to describe unhelpful thoughts that can appear quickly and multiply when they go unexamined.

Everyone experiences negative thoughts. The goal is not to suppress them or force them to disappear. It is to notice them, examine whether they are accurate or helpful, and choose a more balanced response.

What Are Examples of Automatic Negative Thoughts?

Automatic negative thoughts often sound convincing because they appear quickly and reflect how we feel in the moment. Common examples include:

• “I’ll never get that job, make the team, or succeed—so why even try?”
• “I’m annoying. Why would anyone like me?”
• “I made a mistake, so I must be a failure.”
• “Something bad is going to happen. It always does.”
• “They haven’t responded, so they must be upset with me.”

These thoughts may involve common thinking patterns such as catastrophizing, mind reading, overgeneralizing, or all-or-nothing thinking. They can also become self-fulfilling prophecies. After all, if you assume you will not succeed, you may be less likely to try, prepare, or notice evidence that points to a different outcome.

The good news is that once you learn to recognize ANTs, you can challenge those that are exaggerated, inaccurate, or unhelpful and choose a more balanced way forward.

How to Stomp Out ANTs in 4 Steps

1) Recognize the thought:

The first step is to recognize when negative or unhelpful thoughts occur. After all, it is hard to change something when you do not realize it is happening.

Although these thoughts are internal, many people find it helpful to create some distance from them. Try saying, “I’m having the thought that…” You might also picture the negative, nagging pattern of self-talk as an ant, an inner critic, or another character that does not get to make decisions for you.

Then ask yourself, “Would I speak to a friend the way this thought is speaking to me?” Recognizing an ANT as a thought—not automatically a fact—puts you in a better position to examine it and move on to Step 2.

2) Challenge the thought:

After identifying an ANT, ask yourself whether it is completely true. Automatic negative thoughts often contain a small piece of truth mixed with assumptions, exaggerations, or common thinking patterns called cognitive distortions.

Try asking:

• What evidence supports this thought?
• What evidence does not support it?
• Am I assuming I know what someone else thinks or what will happen?
• Is there another way to understand the situation?
• What would I tell a friend who had this thought?

The goal is not to replace every negative thought with a positive one. It is to consider the evidence and develop a more accurate, balanced understanding of the situation.

3) Get Perspective:

Thoughts are just that—thoughts. We have many thoughts throughout the day, but we should not give each one the same amount of attention or importance. When you struggle with ANTs, you may give certain negative thoughts more weight than they deserve.

Some ANTs may contain valid concerns. You may have made a mistake, handled something differently than you would now, or encountered a genuinely difficult situation. Getting perspective does not mean dismissing that reality. It means considering whether your response matches the situation.

Imagine rating the importance of the thought on a 10-point scale. Are you giving it the weight of an 8 or 9 when it deserves a 3 or 4? Is guilt, fear, or embarrassment making the situation feel larger or more permanent than it is?

Adjusting the weight you give a thought can make it feel more manageable and help you decide what—if anything—you want to do next.

4) Replace the thought:

Now it is time to flip your ANT into a PAT—a positive and affirming thought. This is not about glib, unrealistic affirmations or pretending that everything will work out perfectly. It is about recognizing when a thought is exaggerated, inaccurate, or unhelpful and replacing it with a more realistic and encouraging response.

For Example

ANT: “I’ll never get that job, so why try?”

PAT: “I have skills that fit the position. I may not get the job, but applying gives me a chance to be considered.”

 

ANT: “I’m annoying. Why would anyone like me?”

PAT: “I have people who care about me, and I do not have to be perfect to be likable.”

 

ANT: “Life isn’t fair, and I never get my way.”

PAT: “Some things are outside my control, but not everything goes against me. I can focus on what I can influence.”

 

ANT: “Something bad is going to happen. It always does.”

PAT: “I do not know what will happen. If something difficult happens, I have handled difficult situations before.”

 

The next time you notice ANTs marching in, pause and work through the four steps: recognize the thought, challenge it, get perspective, and turn it into a PAT. With practice, automatic negative thoughts may still appear, but they do not have to run the show. You can learn to respond with greater clarity, self-compassion, and confidence.

If negative thoughts or anxiety feel persistent, overwhelming, or difficult to manage on your own, therapy can help you understand the patterns keeping you stuck and develop strategies that fit your needs.