We can build a growth mindset by actively challenging our automatic negative thoughts (ANT’s). It is a wonderful practice for a more mindful and positive life.
Doing this is not about finding fault or deeming something wrong with you; it’s about recognizing the natural human tendency to make assumptions. Human beings are wired for survival, our minds often jump to conclusions, a phenomenon deeply rooted in our evolutionary past.
But, if we are too focused on negative thoughts, our minds can begin to work against us.
Challenging our ANT’s isn’t a sign of weakness—it’s an empowering acknowledgment of our innate ability to reshape our mental landscape.
You can do it. All it takes is a little practice!
Here are 6 effective ways to stop our Automatic Negative Thoughts:
1️⃣ Am I making assumptions?
Our minds are expert storytellers, weaving narratives sometimes based on assumptions rather than facts. Pause, reflect, and ask yourself this crucial question. Sometimes awareness of the process is all you need to defeat these negative thoughts.
2️⃣ Is there any other way to look at this?
Allow yourself to explore alternative perspectives. Let your mind wander. Sometimes shifting angles can unveil solutions you never thought possible. The alternative thoughts are within you!
3️⃣ What are other possible outcomes?
Imagine a mental chessboard where each move spawns new possibilities. Challenge yourself to envision a variety of outcomes—it’s a game of expanding mental horizons.
4️⃣ Is there evidence for or against this thought?
Bring your own mental detective! Analyze your thoughts for evidence (or the lack thereof). It’s empowering to realize that not all assumptions stand up to the scrutiny of evidence.
5️⃣ What would I say to a friend?
This is a very powerful exercise. Extend the kindness you’d offer a friend to yourself. We’re often gentler with others—let that compassion flow inwards too.
6️⃣ Will this matter six months from now?
Perspective is a powerful ally. Ask yourself if the current mental tangle will hold significance in the grand tapestry of your life six months down the road. For most issue – it won’t. Not at all.
Challenging assumptions isn’t just a mental workout; it’s a pathway to a happier, more fulfilled life. Embrace the challenge, reshape your thoughts, and let the journey towards mental mastery begin!
As the great Stoic, Marcus Aurelius once said, “Very little is needed to make a happy life; it is all within yourself, in your way of thinking.”
Peter Zafirides, MD
Central Ohio Behavioral Medicine
PSYCHIATRY
COLUMBUS, OHIO
If you’re experiencing anxiety or depression do not take these symptoms lightly. The earlier you get help, the quicker you can find healing, because your symptoms truly can get better. Working with our psychiatrists is a proven path for dealing with such concerns. Contact us to talk about getting you the help you need and deserve.
