All About ANTS
What does ANTS stand for and what are they?
Autiomatic negative thoughts are irrational thoughts that can influence your emotions. They are the mind's way of playing tricks on us and convincing us of something that just isn't true.
Takes feelings as the truth - blocking out all logic from the situation.
Emotional Reasoning (Ellie)
Personalization (Pete)
Blames himself for things that there is little control over. May also say people are doing things "on purpose". ("They did that on purpose to make me mad")
Change Em' Tom
The example must be related to the thought that people should change to make you happy, and they will be given enough pressure to do so.
"It's not my fault! He made me so mad when he called me a name, so I hit him to stop"
Blaming Betty tends to blame others from problems and refuses to take responsibility - may even feel to blame for personla feelings.
"I will never be happy"
All or nothing Allie "I may be unhappy now but that will pass." "I have been happy before and I will be happy again."
What are the three steps when noticing an ANT buddy show up?
1. Catch it - notice when you are having thoughts
2. Check it - pay attention to the thoughts, name the ANT, check the facts.
3. Change it - Revise your unhelpful ANT with a neutral or positive reframe!
Things are all good or all bad - a total success or total failure.
All or Nothing (Allie)
Filtering Freddy
Example should focus on focus on some thoughts and ignore others. Really likes to focus on the BAD and ignore the GOOD. (You get a good grade back but all you can focus on are the negative comments.)
Not Fair (Frank)
"Yeah, I did well on the test but I just got lucky".
Minimizing Maddie discounts the positive information she gets or twists positives into negatives.
I should give my friend money because he asked me for it.
Shoulda Steve - I wish I could loan him money but I cannot afford it." "I want to give my friend money because it makes me feel good and I have enough to spare."
Which of these can you NOT change? The situation, your thoughts, your feelings, or your behaviors?
Situation
Likes to guess about the thoughts and feelings of others, then likes to think about why.
Mind-reading (Marty)
Catastrophizing (Cammie)
Makes SMALL problems seem like BIG problems - especially focusing on the "worst-case" scenario.
Overgeneralizing (Ollie)
The example should relate to the ANT that one bad thing means that EVERYTHING is bad ALWAYS. Likes using words like always, never, everyone, etc.
"I'm lonely, so nobody must like me"
Emotional reasoning Ellie always believes that because they feel a certain way, it must be true.
He didn't say "Hi" to me this morning so he must be mad at me for something I did.
Mind-reading Marty - "There are many reasons why he did not say Hi to me. It's probably not personal." "I will check in with him later and make sure everything is ok"
Which do we change first, our emotions or our thoughts?
Thoughts. Thoughts come before emotions, so we must change our thoughts to change our emotions.
Argues and questions others to prove one opinion - even ignoring strong facts to the opposite.
Always Right (Ron)
Not Fair (Frank)
Things are either "fair" or "unfair" All situations are judged upon this simple rule. ("Why does she get to use a figet and I don't? Thats not fair!"")
Shoulda Steve
Shoulda Steve focuses on what you "should" do or what you "shouldn't" do - especially following a mistake - causing guilt or frustration.
"What if I make a mistake during my presentation and get a bad grade on the project?"
Catastrophizing Cammie always makes small problems into big ones by jumping to the worst possible conclusion.
I know I am going to have a panic attack when I go the party tomorrow so I should just cancel my plans now.
Jumping to conclusions Jazz "I can practice my coping skills if I start to feel anxious and I can leave the party if I start to panic. But I should at least give it a try." "I have been to these types of parties before and I have never had a panic attack. I will probably be fine."
Catching ANTs is helpful, why? (explain the cognitive triangle and the role ANTs play)
Makes guesses on what is going on, even when there is no information about the facts.
Jumping to Conclusions (Jazz)
Labelling (Lester)
Example should include ONE-word labels to describe themselves, someone else, or the situation. ("I got a bad grade, I am so stupid!")
Minimizing (Maddie)
Makes BIG deals seem like LITTLE deals - really likes to try to make you ignore your feelings.
"I did bad on my math test, I never do anything right and I will never understand this!"
Overgeneralizing Ollie thinks that one bad thing means that EVERYTHING is bad ALWAYS. Likes using words like always, never, everyone, etc.
I have had a headache for two days. I must have a brain tumor.
Catastrophizing Cammie - "Headaches are common and happen occasionally. There is no need to worry." "If my headache doesn't go away in a day I will make an appointment with my doctior to check it out." "I am under a lot of stress and my body is probably telling me I need to take it easy."