Group Review: Questions to ask yourself about your ANTS (Automatic Negative Thoughts)

Many times we find our thoughts dictating our feelings and behaviors. When these thoughts are negative it can lead to more negative feelings and behaviors and continue in a cycle. 

Today we asked group to think of some automatic negative thoughts that pop in their head, particularly when it comes to the addiction, and gave them these list of questions to think of and help to redirect those thoughts in a more positive way. 

• What is my automatic negative thought?

Some of the automatic negative thoughts we have are "why me?" "People won't want to be around me         because of my past or present addiction." "This is hopeless." "I am not being allowed to do what I want."

• What is the evidence that supports this thought?/What is the evidence that does not support this thought?

When we think of the situation or thought realistically and look at factual evidence, usually we don't have real evidence that supports our ANTs. 

• Is my thought extreme/rigid or balanced?

Many times, especially with addiction, we find ourselves using an "all or nothing" mentality or looking at things as black or white. This is usually destructive  and we want to find the balance, gray area, or positives of the thought/situation.

• Is this thought leading to healthy or unhealthy behaviors?

Negative thoughts can lead to negative feelings and negative behaviors that leave us feeling helpless and hurting. However, positive thoughts can lead to positive feelings and positive behaviors. Detecting the connection of your ANT and unhealthy behavior may help you to try to turn those thoughts positive. 

• How am I likely to feel and act if I continue thinking this way?

As we've been saying, ANTs will lead to negative feelings and can begin the vicious cycle. If your thoughts are making you continually feel bad, look to change those thoughts to positive ones that will impact your feelings in a good way. 

• How do I need to change my thought in order to feel better and act more constructively?

Many times reframing the situation, looking at in a different way or from another point of view will help you to see it more realistically and can change your thoughts and feelings about what happened. 

• What would I say to a friend about this?

If you think of someone you care about coming to you with the same problem or thoughts you were having what would you say to them? Many times you would say it was untrue and encourage and support them and give them a different view on things. Now try to apply that friendly advice to your own thoughts/situation. This helps you to become objective. 

• What is the worst case/best case scenario? How would I cope with either outcome?

This question is good to ask yourself, especially when anxious. Although it may be scary to think of the absolute worst outcome, most times we find that, realistically, it is something that is not as bad as we may have pictured it and if it did happen we could live with it. Thinking of how you could cope with a positive or negative outcome of an event can help set your mind at ease.

• Are there alternative ways to looking at this situation? Could there be another explanation?

Again, reframing or looking at a situation in another light can help you to be objective, see it more realistically, and usually feel better about it and have less ANTs about the situation. There are always multiple sides to every story.

• What can I do now?

Don't keep looking at the past, especially the negatives of the past. It is good to understand and learn from it, but start focusing on how you can make it better now, in the present. We can't go back and change things, so what can you do now that will make you better?

• Will I still feel this way tomorrow? In six months? In a year?

Is this thought or feeling something that will impact your life in the next year? Or even tomorrow? Most of the things we do and think each day will be forgotten. If it is not that important, don't waste your time and energy thinking negatively about it when it won't really matter in the future. In another way, if it is a negative feeling or ANT you don't want to carry it on for the next couple weeks, days, or even hours! Facing it now and turning into a positive will be a better use of your time and energy and can stop you from having that ANT reoccur. 

These are great questions to ask yourself when you discover your own automatic negative thought arising. Sometimes people don't think they have ANTs, but a helpful way to detect them is to become more aware of your thoughts and journal them, especially when they are thoughts about the addiction or negative thoughts about yourself. Being mindful of your ANTs will help you to change them in a positive way that will lead to a more positive present and future.