Negative thoughts are natural. They are good. But if left uncontrolled it may turn to be harmful. How can we find them out and modify? Modifying the negative thoughts are essential to living happily. It can help you improve your natural immunity and overall health. ANTs are an acronym for Automatic Negative Thoughts and the 9 best ANTs and its management methods are discussed here. It can cause stress and other mental disorders.
our thought shapes our reality, our loves.
"The closer you come to knowing that you alone create the world of your experience, the more vital it becomes for you to discover just who is doing the creating.”
― Eric Micha'el Leventhal
Presented during the 2019 Bonner Summer Leadership Institute at Waynesburg University by Luke C. Payson (Waynesburg University). This workshop discussed strategies to thrive in the face of anxiety.
our thought shapes our reality, our loves.
"The closer you come to knowing that you alone create the world of your experience, the more vital it becomes for you to discover just who is doing the creating.”
― Eric Micha'el Leventhal
Presented during the 2019 Bonner Summer Leadership Institute at Waynesburg University by Luke C. Payson (Waynesburg University). This workshop discussed strategies to thrive in the face of anxiety.
Categories of Distorted Automatic Thoughts: A guide for patients. Adapted from Treatment Plans and Interventions for Depression and Anxiety Disorders by Robert L Leahy and Stephen J. Holland. Copyright 2000 granted.
Here are top 6 positive thinking tips that can help you change the way you think about other people and things around. To learn more tips of this type, click the link: http://vkool.com/discover-16-positive-thinking-tips/.
1. Treat Others As You Want To Be Treated
All people wish to be treated with respect. The way that you behave others shows your personality. Therefore, if you want to have good personality, including positive thoughts, you should treat other people the way you want to be treated. If you want to be trusted by friends, learn to trust them first. If you want to be loved by your relatives, learn to love them first. If you want to be welcomed by neighbors, learn to welcome them first.
2. Be Tolerant
In order to build positive thoughts, you should learn to forgive people who make you sad or angry. You even need to learn to forgive the ones who offend you. No matter what they do to you, they are teaching you some good lessons in life.
Moreover, you should be honestly happy when people around you succeed in life or at work. Do not be jealous with them as jealousy is one of the typical causes of negative thinking.
3. Avoid Negative Self-Talk
Among positive thinking tips, avoiding negative self-talk is the most important. What you talk to yourself also will result in the way you behave people around. If your mind is full of negative self-talk, you will not be able to treat others with respect as you may believe that they do not deserve your good behavior. When you are in that situation, try to eliminate your negative talk, and tell yourself that everyone may make mistakes, but everyone has something for you to learn from.
4. Do Meditation Or Yoga
Bath helps clean your body and meditation helps clean and refresh your mind. People who meditate on a regular basis have more positive thoughts than the ones who do not meditate. Meditation will certainly become the future of mankind. If you are a wise person, you should start doing meditation today to enjoy its benefits, to think more positively, and to have a better life.
Yoga helps you stop thinking negatively about others as it is really relaxing when you do it. Doing yoga also helps ease and refresh your mind, building positive thoughts.
5. Help People Around
If you can live for others, your mind will always be clean and relaxed. Helping people around is one of the top positive thinking tips. When you try your best to give others a helping hand, you are building your dignity. What you give others will certainly return to you some ways. If you help others, your mind will be built up with love, respect, and gratitude. As a result, you will be thinking positively.
6. Make Friends With Positive People
When you are with positive people, you can learn from them the way they treat others, and the way they think about life. You will gradually change the way you think as positive as they do.
This presentation discusses the use of cognitive behavioral therapy and mindfulness in treating addiction.
By Tony Pacione, LCSW, CSADC
Harborview Recovery Center
Saint Joseph Hospital
Chicago, IL
Every one think negatively when have very difficult problems but there is very important question why you see this problem so difficult why you choice to see these situations in this way you could choice to see there is no problem but how choice that there are no problem .
You must build walls to face negative thoughts so start to builds
Your army to face negative feeling, choice your soldiers
Dear All,
Do you get angry often in your life that makes you loose focus on what is right and wrong? Is there been a time that you failed to see reason because you were very angry at something or someone? Do you scream at your spouse / children / friends / subordinates when you are angry? Welcome to the party - you are one among millions who are victims of this much devastating emotional volatility which is as good as a human bomb ready to explode any time!
Let me share with you this PPT on " How to stop getting angry ". Please do let me have your comments on the same.
With best regards
Shamim
The impact of negative thoughts and negative thinking on our lives is far more harmful than we knew. Discover where negative thoughts and negative thinking comes from and what you can do to stop your mind from racing endlessly into sickness.
7 Ways Anxiety Might Be Slowly Eating Away Your LifeKarthik Karthi
There’s a good chance that we’ve all experienced feelings of
anxiety in response to real or perceived threats at one time or
another. For most people, these feelings are normal as the brain
is hard-wired to caution you at times of danger, change and the
unknown.
In fact, in many situations, experiencing a certain level of anxiety and stress can help boost your performance in specific tasks. For instance, a person might experience a heightened level of anxiety
the days leading up to a public event and that’s a completely
normal reaction.
Psychologists believe that anxiety is your body’s natural response to
stress and that this stress triggers a system in the brain that accentuates your performance. So, a little anxiety now and then is okay and might be your body’s way of preparing for an impending change.
Categories of Distorted Automatic Thoughts: A guide for patients. Adapted from Treatment Plans and Interventions for Depression and Anxiety Disorders by Robert L Leahy and Stephen J. Holland. Copyright 2000 granted.
Here are top 6 positive thinking tips that can help you change the way you think about other people and things around. To learn more tips of this type, click the link: http://vkool.com/discover-16-positive-thinking-tips/.
1. Treat Others As You Want To Be Treated
All people wish to be treated with respect. The way that you behave others shows your personality. Therefore, if you want to have good personality, including positive thoughts, you should treat other people the way you want to be treated. If you want to be trusted by friends, learn to trust them first. If you want to be loved by your relatives, learn to love them first. If you want to be welcomed by neighbors, learn to welcome them first.
2. Be Tolerant
In order to build positive thoughts, you should learn to forgive people who make you sad or angry. You even need to learn to forgive the ones who offend you. No matter what they do to you, they are teaching you some good lessons in life.
Moreover, you should be honestly happy when people around you succeed in life or at work. Do not be jealous with them as jealousy is one of the typical causes of negative thinking.
3. Avoid Negative Self-Talk
Among positive thinking tips, avoiding negative self-talk is the most important. What you talk to yourself also will result in the way you behave people around. If your mind is full of negative self-talk, you will not be able to treat others with respect as you may believe that they do not deserve your good behavior. When you are in that situation, try to eliminate your negative talk, and tell yourself that everyone may make mistakes, but everyone has something for you to learn from.
4. Do Meditation Or Yoga
Bath helps clean your body and meditation helps clean and refresh your mind. People who meditate on a regular basis have more positive thoughts than the ones who do not meditate. Meditation will certainly become the future of mankind. If you are a wise person, you should start doing meditation today to enjoy its benefits, to think more positively, and to have a better life.
Yoga helps you stop thinking negatively about others as it is really relaxing when you do it. Doing yoga also helps ease and refresh your mind, building positive thoughts.
5. Help People Around
If you can live for others, your mind will always be clean and relaxed. Helping people around is one of the top positive thinking tips. When you try your best to give others a helping hand, you are building your dignity. What you give others will certainly return to you some ways. If you help others, your mind will be built up with love, respect, and gratitude. As a result, you will be thinking positively.
6. Make Friends With Positive People
When you are with positive people, you can learn from them the way they treat others, and the way they think about life. You will gradually change the way you think as positive as they do.
This presentation discusses the use of cognitive behavioral therapy and mindfulness in treating addiction.
By Tony Pacione, LCSW, CSADC
Harborview Recovery Center
Saint Joseph Hospital
Chicago, IL
Every one think negatively when have very difficult problems but there is very important question why you see this problem so difficult why you choice to see these situations in this way you could choice to see there is no problem but how choice that there are no problem .
You must build walls to face negative thoughts so start to builds
Your army to face negative feeling, choice your soldiers
Dear All,
Do you get angry often in your life that makes you loose focus on what is right and wrong? Is there been a time that you failed to see reason because you were very angry at something or someone? Do you scream at your spouse / children / friends / subordinates when you are angry? Welcome to the party - you are one among millions who are victims of this much devastating emotional volatility which is as good as a human bomb ready to explode any time!
Let me share with you this PPT on " How to stop getting angry ". Please do let me have your comments on the same.
With best regards
Shamim
The impact of negative thoughts and negative thinking on our lives is far more harmful than we knew. Discover where negative thoughts and negative thinking comes from and what you can do to stop your mind from racing endlessly into sickness.
7 Ways Anxiety Might Be Slowly Eating Away Your LifeKarthik Karthi
There’s a good chance that we’ve all experienced feelings of
anxiety in response to real or perceived threats at one time or
another. For most people, these feelings are normal as the brain
is hard-wired to caution you at times of danger, change and the
unknown.
In fact, in many situations, experiencing a certain level of anxiety and stress can help boost your performance in specific tasks. For instance, a person might experience a heightened level of anxiety
the days leading up to a public event and that’s a completely
normal reaction.
Psychologists believe that anxiety is your body’s natural response to
stress and that this stress triggers a system in the brain that accentuates your performance. So, a little anxiety now and then is okay and might be your body’s way of preparing for an impending change.
Remember that there’s always a way out of any anxiety-driven
thought and feeling that you might be experiencing. Most
importantly, remember that you are not alone. The whole world
is waiting to discover and befriend you. All you need to do is meet them half-way.
Everyone from the age of 22 to 92 has felt the effects of high stress levels in their body, so if you’re a human being, Revitaa Pro could do you some good! Never in the history of medicine has a clinically and scientifically proven formula been created quite like this.
“Human mind is like being filled with drunken monkeys, jumping around, screeching, chattering, carrying on endlessly. We all have monkey minds, with dozens of monkeys all clamoring for attention. Fear is an especially loud monkey, sounding the alarm incessantly, pointing out all the things we should be wary of and everything that could go wrong”.
An unexpected journey that would save her life by uncovering the "missing piece" of the weight loss puzzle for hundreds of thousands of people in their 40s, 50s, and 60s...
7 Ways Anxiety Might Be Slowly Eating Away Your Life.pdfNisa T
Anxiety: the unwelcome guest that overstays its welcome. It's the feeling of being trapped in a room with no windows, no doors, and no escape. It's the voice in your head that tells you everything will go wrong, even when things are going well. Anxiety is a rollercoaster ride that you never asked to go on, but here you are, white-knuckling through the twists and turns. But guess what? You're not alone. Millions of people ride this same rollercoaster every day. So let's hold on tight, take a deep breath, and ride it out together.
Here are 7 ways to help you get rid of anxiety.
7 Ways Anxiety Might Be Slowly Eating Away Your Life.pdfHossamFathy23
It Is Natural to Feel Anxious
There’s a good chance that we’ve all experienced feelings of
anxiety in response to real or perceived threats at one time or
another. For most people, these feelings are normal as the brain
is hard-wired to caution you at times of danger, change and the
unknown.
In fact, in many situations, experiencing a certain level of anxiety
and stress can help boost your performance in specific tasks. For
instance, a person might experience a heightened level of anxiety
the days leading up to a public event and that’s a completely
normal reaction.
Psychologists believe that anxiety is your body’s natural response
to stress and that this stress triggers a system in the brain that
accentuates your performance. So, a little anxiety now and then
is okay and might be your body’s way of preparing for an
impending change
7 Ways Anxiety Might Be Slowly Eating Away Your Life.pdfPaulloPrime
There’s a good chance that we’ve all experienced feelings of anxiety in response to real or perceived threats at one time or another. For most people, these feelings are normal as the brain
is hard-wired to caution you at times of danger, change and the unknown.
In fact, in many situations, experiencing a certain level of anxiety and stress can help boost your performance in specific tasks. For instance, a person might experience a heightened level of anxiety
the days leading up to a public event and that’s a completely normal reaction.
Psychologists believe that anxiety is your body’s natural response
to stress and that this stress triggers a system in the brain that accentuates your performance. So, a little anxiety now and then is okay and might be your body’s way of preparing for an
impending change.
That Said, Not Every Anxious Feeling Is Normal
For some, these feelings can be all-consuming, impairing the
individual’s ability to enjoy life as they’d otherwise like to. For some, anxiety might treat their everyday events as life-or-death situations. It can become a disorder and that isn’t a good place to
be in. Fortunately, in most cases, there is always a way out. And one of the first steps to finding that way out is to dive into your mind and listen to what it might be trying to tell you.
It’s About Accepting Your Anxiety, Embracing and Understanding It Too
There is no shame in being anxious. And we would prefer not to have put this obvious point across (because it’s obvious and should ideally not need any re-affirmation). But sadly, because
of how this feeling can be trivialized and/or stigmatized, it’s important to let all those who experience anxiety know that they are not alone and by accepting it they’ll also be overcoming it.
This book is an attempt to throw some light on the much relevant topic. We’ve kept it short and brief because we don’t want to overload you with information but want to ease you into the expansive subject one book at a time.
In this book, we talk about 7 ways anxiety might be slowly eating
away your lives. We discuss:
1. Overthinking and obsessive thoughts
2. Lack of self-assurance and fear of judgment
3. Phobias and traumas
4. Workplace anxiety
5. Social anxiety
6. Eating disorder
7. Insomnia
On that note, we warmly welcome you to our book titled, 7 Ways Anxiety Might Be Slowly Eating Away Your Life.’ We’ve had an enriching experience putting together this meaningful book and hope you feel benefited by it.
7 ways anxiety might be slowly eating away your lifeSolanki Abhishek
Obesity is not merely indulging into overeating and having a bulky body. It is more like a gateway to severe health diseases. Obese people should not be ridiculed; rather they should be taken care off. Obesity is calculated according to the body mass index (BMI) of a person’s body. Dividing the weight of a person in pounds by the square of his height in meters we get the BMI calculated. If an individual’s BMI is 30 or above then he falls under the category of an obese. Click here this link for more knowledge:https://8bb3dcw6ci-dsnc0a8-qydau4q.hop.clickbank.net/
7 Ways Anxiety Might Be Slowly Eating Away Your Life.pdfhealthfitness12
Experts define physical fitness as “one's ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduced sedentary behavior.” This description goes beyond being able to run
Don't be afraid to express your emotions. Best psychiatrist in Chennai can provide you with expert advice. Online Psychiatrist counselling from medical experts who carefully listen to your difficulties and who is very well experienced in the field and has the capacity to handle the patients in a gentle, calm manner which will be easy for you to have the conversation and share the things independently to the doctor most probably select the psychiatrist in Chennai after doing some deep research like the person who provides the best care and treatment of issues relating to mental health ,and other kinds of the depression related issues and Now many of the psychiatrist offering online consultations also!
7 Ways Anxiety Might Be Slowly Eating Away Your Life.pdfKrista A. Davis
Introducing 7 Ways Anxiety Might Be Slowly Eating Away Your Life. Inside this eBook, you will discover the topics about it is natural to feel anxious, overthinking and obsessive thoughts, how our brains respond to anxiety, negative and unwanted thoughts, lack of self-esteem and fear of rejection, self-esteem and the fear of rejection, phobias and traumas, anxiety doesn't exist in isolation, workplace anxiety, the workplace is no exception, coping with anxiety at work, work at creating a work-life balance, social anxiety, eating disorder and so much more!
Similar to Automatic negative thoughts (ANTs) (20)
Vedic Mathematics is worthy of learning. It makes your mind strong and intellectual prowess better. It improves your problem solving skills. It betters your confidence. Arithmeditationh is a strong tool it provides. It betters your computational skills.
Let's learn about cycles. Cycles are good vehicles, Rider propelled no-fuel vehicles. We will discuss the history of cycles here. We will also discuss the health benefits of cycling. Environment-protective aspects of cycling are worthy of being discussed.
This slide is meant for anyone who intents to study Sanskrit (Samskrutham) language from its very beginning. Right from alphabets to the intricacies of Samskrutham Vyakaranam, grammar. If you know Malayalam language you can learn Sanskrit very easily with this.
You have to listen carefully to the speaker, you have to speak clearly, you have to read attentively and write a paragraph everyday. Your everyday dose of listening, speaking, reading and writing can be adjusted according to your daily schedule. Anyways do these LSRW exercises everyday without fail. Write complete sentences out of these instructional phrases.
Cryptocurrency is e cash. It's virtual money. It's an emerging medium of transactions. Buying and selling on a global basis is possible with cryptocurrency. Real time money transfer is possible with cryptocurrency. Let's examine some of the salient features of this.
Learning English grammar is very important; it's not tough either. Through these simple exercises you can learn English grammar perfectly. This Grade III Grammar lessons are for the whole students who learn English as their second language (ESL). Do these slides every day, and master the correct usage of English. Grade III English Grammar. Please send suggestions.
Noun, Verb and adjective are taught to LKG, UKG and 1st standard students along with their teachers here. Innovative delivery methods, songs, rhymes, animated way of expressions and activity driven delivery methods should be used for maximising the effectiveness of the instruction process. This has been specially made for a session I have done at SVAUP School KG, first standard students and their teachers. SVAUP School is an old Upper Primary school at Pullipparambu, Chelembra. It's my Alma mater too. Ms. Susheela Teacher the manager of the school invited me to deliver a training session for the KG and primary school teachers along with their students. Please watch the videos at www.youtube.com/TheTrainingclasses too.
This is prepared for the students of UG courses of University of Calicut. This is prepared based on the Vocabulary Module of the book Transactions, which is prescribed text book for the semester 1. You can go through this vocabulary frame 1 Practice 1 of the workbook of transactions.
Learn English Grammar in an easy way. This is prepared for grade III students. This lesson deals with collective nouns. Practice it to learn about collective nouns.
Grade II English Grammar- Collective Nouns is dealt here with some detail. Please learn English Grammar in a simple way. Enjoy learning the languages. Teaching is made simple and interesting
This deck of slides explains collective nouns of various things. Let's learn the beauty of collective nouns. Collective nouns living things and non-living things are discussed here.
This is a story. This story is told to improve the narrative skills of students. Improve their mental strength and thinking skills. Along with that development of language skills also is intented. Work it out correctly.
English is the global language. You must learn to read, write and speak that language. Grammar is very important an aspect as far as language is concerned.
Learning a language is very important. When you learn a language, you have to give importance to the rules, regulations and conventions of using that language properly. That rules, regulations and conventions are called the grammar. Grammar is the structure by which language performs its functions. Learn English grammar here. This is meant for students of class three. Especially it's meant for students of countries where English is taught in schools as a second language.
English grammar lessons for students of class three. This is done in a simple manner. Students can learn it without much stain. Learning the principles of language usage is very important. Please use these slides to learn the subject and predicate parts of a sentence. You will learn to identify the parts of a sentence.
Unit 8 - Information and Communication Technology (Paper I).pdfThiyagu K
This slides describes the basic concepts of ICT, basics of Email, Emerging Technology and Digital Initiatives in Education. This presentations aligns with the UGC Paper I syllabus.
Safalta Digital marketing institute in Noida, provide complete applications that encompass a huge range of virtual advertising and marketing additives, which includes search engine optimization, virtual communication advertising, pay-per-click on marketing, content material advertising, internet analytics, and greater. These university courses are designed for students who possess a comprehensive understanding of virtual marketing strategies and attributes.Safalta Digital Marketing Institute in Noida is a first choice for young individuals or students who are looking to start their careers in the field of digital advertising. The institute gives specialized courses designed and certification.
for beginners, providing thorough training in areas such as SEO, digital communication marketing, and PPC training in Noida. After finishing the program, students receive the certifications recognised by top different universitie, setting a strong foundation for a successful career in digital marketing.
Acetabularia Information For Class 9 .docxvaibhavrinwa19
Acetabularia acetabulum is a single-celled green alga that in its vegetative state is morphologically differentiated into a basal rhizoid and an axially elongated stalk, which bears whorls of branching hairs. The single diploid nucleus resides in the rhizoid.
Operation “Blue Star” is the only event in the history of Independent India where the state went into war with its own people. Even after about 40 years it is not clear if it was culmination of states anger over people of the region, a political game of power or start of dictatorial chapter in the democratic setup.
The people of Punjab felt alienated from main stream due to denial of their just demands during a long democratic struggle since independence. As it happen all over the word, it led to militant struggle with great loss of lives of military, police and civilian personnel. Killing of Indira Gandhi and massacre of innocent Sikhs in Delhi and other India cities was also associated with this movement.
June 3, 2024 Anti-Semitism Letter Sent to MIT President Kornbluth and MIT Cor...Levi Shapiro
Letter from the Congress of the United States regarding Anti-Semitism sent June 3rd to MIT President Sally Kornbluth, MIT Corp Chair, Mark Gorenberg
Dear Dr. Kornbluth and Mr. Gorenberg,
The US House of Representatives is deeply concerned by ongoing and pervasive acts of antisemitic
harassment and intimidation at the Massachusetts Institute of Technology (MIT). Failing to act decisively to ensure a safe learning environment for all students would be a grave dereliction of your responsibilities as President of MIT and Chair of the MIT Corporation.
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unwillingness to rectify this violation through action requires accountability.
Postsecondary education is a unique opportunity for students to learn and have their ideas and beliefs challenged. However, universities receiving hundreds of millions of federal funds annually have denied
students that opportunity and have been hijacked to become venues for the promotion of terrorism, antisemitic harassment and intimidation, unlawful encampments, and in some cases, assaults and riots.
The House of Representatives will not countenance the use of federal funds to indoctrinate students into hateful, antisemitic, anti-American supporters of terrorism. Investigations into campus antisemitism by the Committee on Education and the Workforce and the Committee on Ways and Means have been expanded into a Congress-wide probe across all relevant jurisdictions to address this national crisis. The undersigned Committees will conduct oversight into the use of federal funds at MIT and its learning environment under authorities granted to each Committee.
• The Committee on Education and the Workforce has been investigating your institution since December 7, 2023. The Committee has broad jurisdiction over postsecondary education, including its compliance with Title VI of the Civil Rights Act, campus safety concerns over disruptions to the learning environment, and the awarding of federal student aid under the Higher Education Act.
• The Committee on Oversight and Accountability is investigating the sources of funding and other support flowing to groups espousing pro-Hamas propaganda and engaged in antisemitic harassment and intimidation of students. The Committee on Oversight and Accountability is the principal oversight committee of the US House of Representatives and has broad authority to investigate “any matter” at “any time” under House Rule X.
• The Committee on Ways and Means has been investigating several universities since November 15, 2023, when the Committee held a hearing entitled From Ivory Towers to Dark Corners: Investigating the Nexus Between Antisemitism, Tax-Exempt Universities, and Terror Financing. The Committee followed the hearing with letters to those institutions on January 10, 202
Model Attribute Check Company Auto PropertyCeline George
In Odoo, the multi-company feature allows you to manage multiple companies within a single Odoo database instance. Each company can have its own configurations while still sharing common resources such as products, customers, and suppliers.
Synthetic Fiber Construction in lab .pptxPavel ( NSTU)
Synthetic fiber production is a fascinating and complex field that blends chemistry, engineering, and environmental science. By understanding these aspects, students can gain a comprehensive view of synthetic fiber production, its impact on society and the environment, and the potential for future innovations. Synthetic fibers play a crucial role in modern society, impacting various aspects of daily life, industry, and the environment. ynthetic fibers are integral to modern life, offering a range of benefits from cost-effectiveness and versatility to innovative applications and performance characteristics. While they pose environmental challenges, ongoing research and development aim to create more sustainable and eco-friendly alternatives. Understanding the importance of synthetic fibers helps in appreciating their role in the economy, industry, and daily life, while also emphasizing the need for sustainable practices and innovation.
Francesca Gottschalk - How can education support child empowerment.pptxEduSkills OECD
Francesca Gottschalk from the OECD’s Centre for Educational Research and Innovation presents at the Ask an Expert Webinar: How can education support child empowerment?
Macroeconomics- Movie Location
This will be used as part of your Personal Professional Portfolio once graded.
Objective:
Prepare a presentation or a paper using research, basic comparative analysis, data organization and application of economic information. You will make an informed assessment of an economic climate outside of the United States to accomplish an entertainment industry objective.
This slide is special for master students (MIBS & MIFB) in UUM. Also useful for readers who are interested in the topic of contemporary Islamic banking.
6. In this session
we will learn:
Why we have automatic negative
thoughts (ANTs) and why they are
harmful
• 9 automatic negative
thought patterns to watch out for
• How to challenge automatic
negative thoughts
• Specific steps to take to
break the negativity habit
7. Automatic Negative
Thoughts (ANTs):
How to Break the
Habit?
In today's world, it's not hard for
your thinking to go negative.
However, if this is your default
(automatic) state, your negative
thinking can become your reality.
Professional counseling can help
you stop this downward spiral.
8. Professiona
l Online
counseling
can help
you stop
this
downward
spiral.
• Same quality and effectiveness as in-
counseling, plus ...
• More private, and ...
• More affordable, and ...
• More convenient, and ...
• Non-contact method- effective social
distancing
10. The average human
brain does a lot of
thinking, up to 70,000
thoughts per day.
And the majority of
these thoughts are
negative and seem to
pop up out of the blue.
And these are called
(ANTs) automatic
negative thoughts.
11. Buddha wisely said
that nothing can harm you as
much as your own thoughts,
and, for most of us, this
certainly is true.
12. Having negative thoughts is
perfectly normal.
So you can stop beating
yourself up for having them;
they exist to keep you safe.
13. Your ancestors survived
by constantly being on
the lookout for threats,
fixing problems as they
arose, and then learning
from their mistakes.
14. Imagination is one of
the greatest capacities of the
human mind and you use it to
imagine potential threats
and problems.
This enables you to solve them
before you get into trouble
15. But this capability to imagine
threats can also work against
you by turning your mind into
a “random negative thought
generator.”
16. The negative effects of automatic
negative thinking include:
Depleting beneficial brain chemicals like the feel-good neurotransmitters serotonin and dopamine
• Slowing the production of brain-derived neurotrophic factor (BDNF), a protein required for
new brain cell formation
• Shrinking the size of your brain but enlarging your brain’s fear center, the amygdala
• Increasing your risk of psychiatric and neurodegenerative diseases
• Accelerating the brain’s aging process
17. When stress becomes
chronic, it actually
changes your brain
down to the level of your
DNA.
It might feel like your negative
thoughts are keeping you safe, but
what they are really doing is
holding you captive in a vicious
cycle of stress and resulting misery.
18. You’ve heard of ants
spoiling a picnic, but
there are different
kinds of “ants” that
could be spoiling
your life.
19. Dr. Aaron Beck is
considered one of
the founders of
cognitive therapy
In the 1960s, Beck was working with
patients with depression and noticed that
streams of negative thoughts
spontaneously popped up.
He became convinced that automatic
negative thoughts like “I never do anything
right” or “I’m such a loser” affected overall
happiness and mental health and even
caused his patients’ depression.
He noticed that their negative, distorted
thinking fell into three categories:
negative ideas about themselves, the
world, and the future. He called these
thoughts automatic negative thoughts
and gave them the memorable acronym
of ANTs.
20. The Present
Century
Dr. Daniel Amen is a psychiatrist
and bestselling author, who has
been called the most popular
psychiatrist in America.
He is frequently, but erroneously,
given credit for coining the moniker
ANTs. While he didn’t create the
term, he certainly did popularize it
in his bestselling book Change Your
Brain, Change Your Body.
21. 9 Automatic Negative
Thought Patterns to
Watch Out For
Cognitive distortions are sneaky ways your mind convinces you
of something that isn’t really true.
Your brain fools you into thinking that your negative thoughts
are accurate and logical, but, in reality, they serve only to
reinforce negative thinking and emotions. Psychologists
recognize an abundance of cognitive distortions.
22. There are actually
many of them
More than 200 perhaps.
Most people would be hard-pressed to learn all of them, but
by elaborating on Dr. Beck’s ANTs acronym, Dr. Amen makes
them easy to remember.
23. Dr. Daniel Amen
labels nine of the
most common
automatic negative
thought patterns as
different “species” of
ANTs and calls the
most destructive
ones “red ANTs.”
24. He warns that a few
ANTs won’t do
much harm, but
warns against “ANT
infestations” —
when thousands of
negative thoughts
start to dominate
your thinking.
25. He claims
that learning
how to kill ANTs
by developing an
internal ANT-
eater can be as
effective as
antidepressant
medications to
treat anxiety
and depression
27. ANT #1: Black
and White
Thinking
Using words like “always,” “never,”
and “every” is the hallmark of this
ANT. Catch yourself the next time
you say to yourself “I’m never going
to lose weight,” “You’re always late,”
or “Everyone understands this but
me.”
28. ANT #2: Focusing
on the Negative
This ANT involves dismissing the good and focusing
on the negative.
As someone once said, “We can complain because
rose bushes have thorns, or rejoice because thorns
have roses.” The source of this quote is in doubt,
but the wisdom contained within is not
29. ANT #3:
Fortune
Telling
We’re not talking about psychics who try to
tell your future with a crystal ball.
(Although they may be more accurate than
those prone to this common ANT.)
We’re talking about those fortune-telling
folks who “know” that the worst possible
outcome in any situation will occur. If your
knee-jerk reaction to any new idea is
“that’s not going to work,” you may suffer
from this common cognitive distortion.
30. ANT #4: Mind
Reading
Another activity best left to the
psychics is mind reading.
With this ANT, you think
you know what another person is
thinking. You wrongly assume their
thoughts are about you, of course,
and that they aren’t good.
31. ANT #5:
Thinking With
Your Feelings
This occurs when you have negative
feelings without questioning them.
You may be in a situation where
you feel stupid, for example. It’s
easy for that feeling to morph into
the thought that you are stupid,
though this is not true.
32. ANT #6: Being
Ruled by
“Shoulds”
Dr. Amen calls using words
like should or have to “guilt
beatings.”
Ouch. Guilting yourself (or others)
into changing is rarely productive.
33. ANT #7:
Labeling
Eliminate negative labels like fat, lazy,
stupid, or loser from your vocabulary.
Don’t label others and don’t label
yourself either. Labels can become a
self-fulfilling prophecy for you and can
damage your relationships with
others.
34. ANT #8:
Taking Things
Personally
When others don’t treat you as well
as you’d like, don’t take it personally.
This might be hard to hear if you are
prone to this ANT, but the world doesn’t
revolve around you.
People are not thinking about you as
much as you imagine! If a co-worker is
grumpy, it’s probably because he had a
bad night, is overwhelmed with work,
or is worrying about something that has
nothing to do with you.
35. ANT
#9: Blame
This last one is rather
straightforward.
Don’t blame others for
your own problems.
Realize that you are
responsible for your
own actions, thoughts,
and attitudes.
39. Ask Yourself
Questions
When you recognize an automatic negative
thought, ask yourself questions like these:
Is this thought true?
Does having this thought serve me?
Is there another explanation or another way of
looking at things?
What advice would I give to a friend who had
this thought?
You almost certainly will see that there are
other ways to view the situation.
40. Write Down Your
Automatic Negative
Thoughts
Writing down your automatic negative thoughts can help
you see patterns.
You may find that certain situations or people trigger
them.
You may also discover that many of your automatic
negative thoughts are variations on just a few basic
themes. You will feel less overwhelmed if you realize you
only have a handful of repeating automatic negative
thoughts to master.
41. Personify Your
Inner Critic
A slightly off-beat technique is to personify your “inner
critic.”
This can be as simple as thinking of it as a devil on your
shoulder, a Gollum-like creature, or your “evil twin.”
This helps keep you from “owning” these thoughts.
Imagine that these thoughts come from this source
outside yourself, one that does not have your best
interests at heart.
So consider this voice in your head to be a really bad friend
and don’t pay attention to what it says. And always
remember that your inner critic can’t make you feel bad
without your permission.
42. View Your Negative Thoughts
as Boring
If you had a friend who came to you with the same complaint or story dozens of times a day, do you think
you’d continue to pay attention to her?
No way!
You’d get bored with her stories and learn to tune her out pretty fast.
So why not do the same with your own thoughts?
The next time you have an automatic negative thought, just notice it.
Say to yourself “Ah, there’s that same old thought again.”
Roll your eyes, inwardly sigh, and say to yourself “BOR-R-R-ING.” Recognize that not every thought you
have is important and simply let it go.
43. Turn Your ANTs
into PETs
Another way to conquer ANTs is to turn them
into PETs, positive empowering thoughts.
You do this by reframing your negative thoughts
into something more uplifting and, ironically,
probably more realistic. You may find using an
automatic negative thoughts worksheet like the
one below helpful to record both your automatic
thoughts and the new thoughts you will use to
replace them.
44. Record both your automatic thoughts and the new
thoughts you will use to replace them
TRIGGER AUTOMATIC THOUGHT NEW THOUGHT
Example: I made a mistake at work I am going to be fired for t, probably. I
always mess up. That's it. I am no good at
at this job.
I messed up; but mistakes happen. I am
going to work through this, like I always
do.
45. Reframe “Should” and
“Shouldn’t” Statements
Particularly useful kinds of PETs are those for
reframing “should” and “shouldn’t”
statements. The next time catch yourself saying
“I should” or “I shouldn’t,” swap out that
statement for a more positive phrase that
focuses on benefits or its alignment with your
values instead.
46. For example, the next time you’re
tempted to say “I should exercise” —
which implies that you don’t exercise or
don’t really want to — tell yourself a PET
like this instead:
I look forward to exercising.
It’s important to me that I exercise.
I love the way I feel after I exercise.
These positive thoughts may not ring true initially, but
eventually they will feel true as exercise becomes a new
habit. This reframing works for things you “should not” do
as well.
47. For example, if you smoke
but want to quit, instead of
telling yourself “I shouldn’t
smoke,” transform this
statement into one of these
PETs:
I’m not the kind of person who
smokes.
I choose not to smoke.
I feel great when I don’t smoke.
I’m proud of myself when I don’t
smoke.
48. Other
Ways to
Tame
Negative
Thoughts
Challenging your thoughts is the most
important way to control automatic negative
thoughts, but there are some techniques you
can use to support this process
Remember
Meditation excels at helping you quiet your
mind and master negative thought patterns.
While practicing meditation, one learns to
notice and dismiss thoughts, letting them pass
by with no emotional investment.
You can get similar results with mind-body
exercises like yoga, tai chi, or qi gong. And as
long as you perform it mindfully, you can
turn any activity into a meditation.
Meditate
It’s hard to feel overwhelmed by bad thoughts
while feeling grateful.
Being grateful reduces negativity by creating a
boost of feel-good brain chemicals like
serotonin, dopamine, and oxytocin. According
to gratitude expert Dr. Robert Emmons,
gratitude promotes mental and emotional
resilience while minimizing
emotions.
Practice Gratitude
49. When to Consider
Professional Help
for Negative
Thoughts
We realize that telling someone
in the throes of anxiety or
depression to “think positive ” is
no more helpful than tossing a
drowning man a bicycle.
If you feel overwhelmed by
negative thoughts or feel that
they are significantly impacting
your life, you may want to
consider professional help.