Wipe the hater (thougths) away
No matter how hard I try, I won't be good enough
Fortune Teller ANT
REDICULOUS spell: I'll try my best, it's ok if I don't get everything right
He's a baby for crying
Just The Bad:
REDICULOUS spell: I wonder what is bothering him, he might need help.
What is the spell that Harry Potter uses and why is it relevant to therapy?
REDICULOUS SPELL/ it shows how powerful our thoughts can be
REDICULOUS spells are the thoughts that replace ANTs.
True: A Rediculous spell puts a positive and more realistic spin on an automatic negative thought.
They just don't want to be friends with me
Mind Reader ANT
REDICULOUS spell: It doesn't matter what they think, all I can do is be kind
She wants to control me.
Mind Reader ANT
REDICULOUS spell: She cares about me, and is trying to show me by suggesting what I could do but that's not what I need right now.
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.
I hate when it rains. Now the day is ruined.
Just The Bad ANT
REDICULOUS spell Rain can sound nice on the roof and they are a lot of fun indoor activities I could do. It wont rain forever
I forgot my lunch, this is the worst day ever
Just The Bad
REDICULOUS spell: "I might have to call someone to bring me some food"
How can you challenge an ANT?
Ask is this helpful?
Is this thought true?
Am I 100% sure it's true?
Bring my thoughts to court (mole/otter).
Ask would I say my thought to a best friend? if no, why would I say it to myself?
"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
I will never feel better and will have anxiety forever.
All or Nothing ANT
REDICULOUS spell Thought: I can work to manage my anxiety so it wont feel as intense. Nothing lasts forever
He has to say sorry to me for bumping into me
The Blaming ANT
REDICULOUS spell: He probably didn't even realize he bumped into me, it's ok
How can you replace the ANT?
REDICULOUS SPELL: 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
I tripped over in front of everyone, now they'll think I'm stupid
Fortune Teller ANT
REDICULOUS spell: Oops that was silly, oh well, people barely noticed. They'll forget soon.
I hate math class and I'll always be bad at it.
Just The Bad/Fortune Teller ANT
REDICULOUS spell: 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
True: The more ANTs we have, the more angry or anxious we can become, and the more difficult it is for us to enjoy what we're doing.