Lecture on Automatic Negative Thoughts (ANTs)

Introduction

• Negative Thoughts: Imagining a day where nothing goes right and negative thoughts (ANTs) persist.
• Impact: These thoughts hinder problem-solving and are unwanted but seem believable.

Characteristics of ANTs

• Analogy: ANTs are like ants at a picnic; manageable when few, overwhelming when swarming.
• Normal Occurrence: Negative thoughts are normal, aiming to keep us safe by identifying potential dangers.
• Problematic Spiral: Repeated negative thoughts can spiral, causing feelings of being stuck.

Emotional Effects

• Feelings Induced: ANTs can lead to feelings of fear, anxiety, worry, or anger.
• Influence: They change perceptions of self, others, and the world.

Types of ANTs

• Variety: 15 main types that influence negative thoughts.
• Examples: 'Betty' (blame), 'Marty' (mind-reading) among others.
• Objective: ANTs aim to make you feel bad about yourself, your surroundings, or the future.

Strategies to Combat ANTs

1. Recognition: Identify when a negative thought arises.
2. Swat the ANT: Stop the thought using a thought-stopping statement.
3. Examine the ANT: Write down and analyze the thought to understand the feelings it induces.
4. Identify the ANT Buddy: Determine which specific ANT is causing the issue.
5. Challenge the Thought: Use questions to find truth and solve the problem.

Seeking Help

• Trusted Adult: If stuck, seek help from a trusted adult to manage ANTs.

Empowerment

• Choice: While ANTs cannot be completely controlled, you can choose to question their validity.
• Practice: Regularly questioning ANTs helps reduce their influence.

Further Learning

• Resource: Visit sclsketches.com for more information on handling ANTs.