Types of ANTs
This ANT thinks it knows what other people think/feel without asking them.
Mind Reader ANT
No matter how hard I try, I won't be good enough
Fortune Teller ANT
Butterfly Thought: I'll try my best, it's ok if I don't get everything right
He's a baby for crying
Just The Bad:
I wonder what is bothering him, he might need help
Why are they automatic?
ANTs are uninvited thoughts that come into our heads without us trying.
Butterfly Thoughts are the thoughts that replace ANTs.
True: A Butterfly Thought puts a positive and more realistic spin on an automatic negative thought.
This ANT thinks it knows what will happen in the future.
Fortune Teller ANT
They just don't want to be friends with me
Mind Reader ANT
Butterfly Thought: It doesn't matter what they think, all I can do is be kind
She wants to control me
Mind Reader ANT
Butterfly Thought: She cares about me, and is trying to show me by suggesting what I could do
Why are ANTs considered negative?
They focus on what stops us from doing what we want or can. They make us feel sad, mad, worried, or upset.
Thoughts are weak and don't change anything.
False: Thoughts are powerful. Change your thought and you will change your feeling and behavior.
This ANT doesn't use words like "maybe" and "sometimes".
All or Nothing ANT
I hate when it rains. Now the day is ruined.
Just The Bad ANT
Butterfly Thought: Rain can sound nice on the roof and they are a lot of fun indoor activities I could do.
I forgot my lunch, this is the worst day ever
Just The Bad
"I might have to call someone to bring me some food"
How can you challenge an ANT?
Ask the Superpower Questions!
Is this thought true?
Am I 100% sure it's true?
"I shouldn't have said that. Now they think I'm weird" is an ANT
True: a lot of Should/Shouldn't sentences are ANTs
This ANT only sees the bad in every situation.
Just The Bad ANT
You are either with me or against me
All or Nothing ANT
Butterfly Thought: People aren't always going to agree, but we can still get along
He has to say sorry to me for bumping into me
The Blaming ANT
He probably didn't even realize he bumped into me, it's ok
How can you replace the ANT?
Make a Butterfly Thought: Put a positive spin on a negative thought and consider the size of the problem
"I did my best" is an ANT
False: this statement is positively recognising you did what you could
This ANT always thinks she's the victim. It's never her fault.
The Blaming ANT
I tripped over in front of everyone, now they'll think I'm stupid
Fortune Teller ANT
Oops that was silly, oh well, people barely noticed. They'll forget soon.
Just The Bad/Fortune Teller ANT
I'm not that interested in math but I will get better at it if I keep trying.
How can you tell a thought isn't an ANT?
The thought is positive, focused on what you can control and supported by evidence
The more ANTs present the harder it is to do what we want to do