Meditation and deep breathing can help reduce stress, anxiety and self-doubt
Today at least one out of ten is being the victim of catastrophising (expecting the worst outcome), overgeneralising (believing that a single failure defines overall ability) and filtering (focusing solely on negatives while ignoring positives). Recent studies have proven that over 70,000 thoughts that come into an individual’s mind every day consist of negative ones wherein some of them are the fuel for depression, anxiety and low self-esteem. Automatic Negative Thoughts often abbreviated as ANTs are like unwelcome guests in an individual’s mind. They are a psychological phenomenon that can significantly impact mental wellbeing and performance in various aspects of life. These thoughts are spontaneous and fleeting, that arise without conscious effort.
Triggered by specific situations, they even involve pessimistic thoughts that arise in response to everyday situations, often leading to increased stress, anxiety and self-doubt. It is very important for an individual to understand and address them for fostering a positive mindset and improving emotional resilience. ANTs are characterised by their automatic nature, as they occur spontaneously without conscious effort. These thoughts are often distorted and irrational, stemming from deep-seated fears or past experiences.
For instance, a student who performs poorly on one test might think, “I’m a complete failure,” despite having performed well in other areas or in professional settings, after a presentation that received constructive criticism, an individual might think, “Everyone hated it,” even though the feedback was largely positive and aimed at improvement. Similarly, in social situations, a person who notices someone yawning might assume, “I’m boring,” disregarding the possibility that the person might simply be tired. These examples highlight how ANTs can distort perceptions and negatively affect confidence and behaviour. The impact of ANTs can be profound. They contribute to a range of mental health issues, including anxiety, depression, and low self-esteem. By distorting reality and reinforcing negative beliefs, ANTs can hinder decision-making, problem-solving, and interpersonal relationships. In academic and professional settings, these thoughts can undermine confidence, reduce motivation, and impair performance. Fortunately, there are effective strategies to combat ANTs and develop a more positive thought pattern. One of the most widely used approaches is cognitive-behavioural therapy (CBT), which focuses on identifying, challenging, and replacing negative thoughts with constructive ones.
For instance, when faced with a thought like, “I’ll never succeed,” individuals can challenge its validity by reflecting on past successes and recognising their capabilities. Mindfulness practices, such as meditation and deep breathing, can also help in managing ANTs. These techniques encourage individuals to observe their thoughts without judgment and creating space to respond thoughtfully rather than react impulsively. Another useful tool is journaling, which involves writing down thoughts and analysing accuracy can help uncover patterns and triggers. Also, the act of writing helps to crystallise it and get it out of head. Building a strong support system is equally important.
Sharing feelings and concerns with trusted friends, family members, or therapists can provide valuable perspectives and emotional relief. Positive affirmations and self-compassion can further counteract the negative effects of ANTs by fostering a sense of worth and capability.Remember, by recognizing its presence and implementing strategies such as CBT, mindfulness, and support-seeking, individuals can break free from the cycle of negativity and cultivate a healthier and more optimistic outlook. Addressing ANTs not only enhances mental wellbeing but also empowers individuals to navigate life’s challenges with confidence and resilience.
(The writer is an educator; views are personal)
