What are Automatic Negative Thoughts, or ANT’s

We can’t know for sure how many times a day a thought flashes into the mind.  But what we do know is, thought occurs spontaneously and vary in complexity.  Some thoughts may be brief and fleeting, while others may be more profound and impactful. Additionally, some thoughts may be conscious, while others may be unconscious or automatic.

It’s important to look at the negative thoughts that pop into your head automatically with kindness towards yourself.  Automatic negative thoughts are a common symptom of depression. And when persistent negative thoughts are cycling around in your head, it can trigger feelings of guilt and powerlessness.  

The tone of automatic negative thoughts can be self-critical, pessimistic, and irrational. For example, when I’m struggling with basic self-care, my automatic negative thought might be “I’m hopeless”.

A Note on Automatic Negative Thoughts and Rumination

You may have heard of rumination, which is a related but distinct phenomena commonly associated with depression. Rumination is used to explain repetitive and obsessive thinking about a negative event or experience, without making progress towards a resolution. When rumination is experienced along with automatic negative thoughts, it can feel like a mental loop that’s difficult to escape

Rumination is when the same negative thoughts and feelings arise over and over again, in a loop, without ever gaining any new insights or perspectives.

This mental look traps the mind in an unhelpful narrative For example, when I’m ruminating, my narrative cycles around and says, “there’s no point even trying because I will fail”.

Psychology Today has a really great article, which explains how the themes of rumination combine and worsen depression.

Bravely Breaking the Cycle of Automatic Negative Thoughts

Before you scan this list please bear in mind depression is a complex mental health condition, you didn’t choose to have depression and it’s not something you can think your way out of.

Automatic thoughts can make it seem like you are “stuck in your head”, resulting in automatic behaviors, such as isolating, cocooning, disassociating or shutting down. These behaviours are natural coping mechanisms, deployed to keep you safe when your survival is threatened. But when you have depression, and feel bombarded by a constant stream of automatic negative thoughts things become problematic.

Therapy is a powerful tool in helping you move out of survival, so you can start to recover the things that matter to you. This blog shares some tips I’ve gleaned from therapy and lived experience.

It’s really important to cultivate a sense of care towards yourself and what you are dealing with. I encourage you to bookmark this page so you can come back to it when needed

And if you are struggling with automatic negative thoughts, please seek out the help of a mental health professional, who can work with you to develop a treatment plan that meets your individual needs.

Let’s begin.

Breaking the cycle of automatic negative thoughts isn’t about positive thinking, zoning out or attempting to shut down you thoughts.

I like to use the analogy of a circuit breaker. When the electrical activity in your home reaches a dangerous level, a circuit breaker is immediately deployed, shutting off the mains power and keeping you safe.

Of course the kind of circuit breakers we will be using aren’t the same, because their effect is more gradual. Basically we are resetting the circuitry and this requires patience and care. Instead of shutting the power, we are introducing a new neural network that will help prevent overload. Our mental circuit breakers will comprise of small brave actions you can practice to calm the mental noise.

Circuit Breaker #1 Come Home to Your Breath

Place your hands on your heart and become aware of your breath. Start to consciously slow down your breath, by inhaling deeply and exhaling fully. Becoming aware of your breath interrupts the sympathetic nervous system (which triggers the body’s “fight or flight” response). While breathing deeply triggers the parasympathetic nervous system, responsible for promoting feelings of calm.

Circuit Breaker #2 Become Aware of your Body

Become aware of your whole body, starting with your shoulders. Gently relax your shoulders back and down. Trace the movement of your breath as it fills your lungs. Place your hands on your stomach and feel it expanding with your inhalation. Now let out an audible “ha” sound as you exhale. Become aware of your whole body, from the top of your head to the tips of your toes.

Circuit Breaker #3 Practice Noticing Your Thoughts

Practice noticing your thoughts. Jot them down as if you are listening in on a conversation. Remind yourself automatic negative thoughts are a common symptom of depression. As you listen in on your thoughts, be aware some thoughts can trip you into a cycle of rumination, while others can feel overwhelming and all-consuming.

Recognizing automatic negative thoughts are a symptom of your depression, rather than a reflection of reality, can help you start to break the cycle.

Keeping a journal is a great way to track thought triggers. The habit of keeping a journal doesn’t need to be complicated. Keep it simple, your journal is for you. Don’t compare your journal pages to other people’s, take the time to find what works for you. You can tweak it and change it as you go along.

Circuit Breaker #4 Remind Yourself You are Doing The Best You Can

Depression is not your fault. Automatic negative thoughts can spiral into guilt and blame, which can fuel the cycle rumination.

Thoughts are not facts.

And you are not your thoughts.

Remind yourself that you are doing the best you can.

Circuit Breaker #5 Distract Your Mind with a Problem Solving Activity

Your brain is not the enemy, depression can cloud your thoughts.

When you notice your thoughts cycling in a negative loop, remind yourself you are a natural problem solver.

Don’t believe everything you think.

Set your mind to work in a different direction by introducing a mental distraction, such as a mind puzzle, or colouring pages 

Circuit Breaker #6 Interrupt the Thought-Stream with an Act of Self Care

Bring to mind something that fills your heart with warmth and love.

Decide right away to meet your thoughts with love and compassion, if it helps, determine to treat yourself as a dear friend who needs your help.

Write down a list of things that make you smile, as well as small acts of self-care that nourish and support you.  

Make a list of go-to activities you enjoy. Include simple things for when you have low energy, as well as uplifting activities.

Cognitive Behavioural Therapy (CBT)

While it can be difficult to break the cycle of negative thoughts, there are evidence-based strategies that can help. Cognitive-behavioral therapy (CBT) is a type of therapy that focuses on identifying and challenging negative thoughts.

Before therapy, I felt completely powerless when it came to dealing with automatic negative thoughts. Cognitive behavioural therapy helped me recover a sense of mental well-being, as I discovered the simplicity and power of questioning my thoughts.

Let’s say a thought arises that says, “I can’t cope”. Instead of collapsing in on this thought question it in a factual way. And when I look at the thought in an evidence-based way, I realize, even though it doesn’t feel like it, I’m actually coping quite well.

Bravely She Blogs is not intended as medical or therapeutic advice. For immediate help please call one of the support lines below.

United Kingdom

Mind infoline on 0300 123 3393 (9am to 6pm, Monday to Friday)

Samaritans on 116 123 (UK), 116 123 (ROI) for confidential support

United States

If you are based in the US, you can call the Crisis Call Center at 1-800-273-8255 at any time of the day