Types
What is an example of a Labeling ANT
"He is a loser"
"He's stupid"
"I don't know anything
No matter how hard I try, I won't be good enough
I'll try my best, it's ok if I don't get everything right
He's a baby for crying
Labelling
I wonder what is bothering him, he might need help
What’s the first step to squash an ANT?
Notice the thought.
A Helpful Thought is always overly positive, even if it’s not true.
False — it should be realistic, not fake.
What is an example of a Mind Reading ANT
"I know he hates me"
"He thinks I bad at sport"
"She doesn't like me"
Reframe: “My teacher gave me feedback on what I can change to improve my story, so I must be bad at writing.
I did many things well and making these changes will only make it better.
She wants to control me
Mind reading
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
ANTs can stop you from doing as well as you can
True: ANTs can make you feel insignificant, make you stuck and focus on things you can't really change
What is an example of a Magnifying ANT?
"I am the shortest person ever"
"I'm always going to be stuck at home"
"I'm never allowed to have ice cream"
I got one answer wrong, so I must be dumb.
Everyone makes mistakes. I can still be smart and learn from this.”
I forgot my lunch, this is the worst day ever
Magnifying
"I might have to call someone to bring me some food"
Which ANT expects the worst possible outcome?
Catastrophizing Cammie
"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
What is a Rules ANT?
"I can never make a mistake"
"I have to play the iPad before I talk to you"
"You can't ask me questions"
I know I’m right—everyone else is wrong.
Others may see things differently, and that’s okay—I can listen too. People aren't always going to agree, but we can still get along
He has to say sorry to me for bumping into me
Rules
He probably didn't even realise he bumped into me, it's ok
Why is important to challenge or replace ANTs?
Because thoughts affect feelings and actions.
You can’t ever stop ANTs, but you can control how you respond.
True.
What is a Prediction ANT?
"No one will want to talk to me"
"I won't get a good mark"
"There's no point, I'm going to lose anyway"
I tripped over in front of everyone, now they think I'm stupid
Oops that was silly, oh well, it happens to everyone.
My parents always fight, they will get a divorce
Prediction
Its normal for people to bicker sometimes, doesn't mean they don't love each other
How can you tell a thought isn't an ANT?
The thought is positive, focused on what you can control and supported by evidence
True!