Automatic Negative Thinking: How to Overcome Automatic Negative Thoughts (ANTs) - with Examples
- Michelle Niver
- May 11, 2024
- 9 min read
Updated: 18 hours ago
Our minds often replay the same negative thoughts over and over again. It’s the narrative of Automatic Negative Thoughts (ANTs), those persistent thoughts that distort reality and color our perceptions.
Automatic Negative Thinking is rooted in fear and self-doubt. It can wield immense power, shaping our emotions, behaviors - and ultimately - our lives.
In this article, I'll discuss how ANTs work and share ways to change them to improve your life.
What is Automatic Negative Thinking?
Automatic negative thinking refers to patterns of thought that are immediately triggered in certain situations, often without conscious awareness. These thoughts can be distorted and negative, influencing our emotions and behaviors.
Examples of Automatic Negative Thinking (ANTs)
There are quite a lot of examples out there that fall into 8 categories, so I put them into an infographic to give you a more palatable overview:
Here's a helpful PDF version if you'd prefer to share or download the above infographic:
Now that that's taken care of, let's look into each of these categories and examples more deeply.
1. Catastrophizing
This involves imagining the worst possible outcome of a situation.
These examples illustrate how catastrophizing can lead to exaggerated and distressing thoughts about the potential consequences of various situations:
Traffic Jam Catastrophizing
Someone hits traffic on the way to an important appointment and immediately thinks, "I'll never make it on time, and my entire presentation will flop. I'll ruin my career!"
Missed Deadline Catastrophizing
Upon realizing they missed a deadline at work, a person might catastrophize by thinking, "I'm going to get fired for sure. This one mistake will overshadow all the good work I've done."
Relationship Conflict Catastrophizing
After an argument with their partner, someone might catastrophize by thinking, "This is the end of our relationship. We'll never be able to resolve our differences, and I'll end up alone."
Health Concern Catastrophizing
Upon experiencing a mild symptom, someone might catastrophize by thinking, "I must have a serious illness. I'm probably dying, and my life will be cut short."
Financial Trouble Catastrophizing
Facing a minor setback in their finances, someone might catastrophize by thinking, "I'll never be able to recover from this. I'll end up homeless and destitute."
2. Overgeneralization
This involves taking one negative experience and applying it to all similar situations. These examples demonstrate how overgeneralization can lead to sweeping, negative conclusions based on isolated incidents.
Academic Failure Overgeneralization
After receiving a low grade on one exam, a student might think, "I'm terrible at this subject. I'll never succeed in school."
Social Rejection Overgeneralization
If someone doesn't receive an invitation to a social event, they might think, "Nobody likes me. I'll always be alone."
Career Setback Overgeneralization
After not getting a job offer following an interview, a person might think, "I'm unemployable. I'll never find a job in this field. Everyone is better than me."
Relationship Struggle Overgeneralization
If a romantic relationship ends, someone might think, "I'll never find love again. I'm destined to be alone forever."
Physical Appearance Overgeneralization
After being criticized for their appearance, someone might think, "I'm ugly and undesirable. Nobody will ever find me attractive."
3. Black-and-White Thinking
Black-and-white thinking, also known as "all-or-nothing" thinking, involves viewing situations or oneself in extremes, without considering any middle ground or shades of gray. It can lead to unrealistic standards and harsh self-criticism.
Here are some examples of black-and-white thinking with automatic thoughts:
Perfectionism
"If I don't get an A on this project, I'm a complete failure."
"If I can't finish this report flawlessly, it's not even worth doing."
Relationships
"If my partner doesn't agree with me, they must not love me at all."
Success
"If I'm not the best at something, then I'm a total loser."
Appearance
"If I don't look perfect, then I must be ugly."
Moral Judgments
"If I make one mistake, I'm a bad person."
4. Personalization
This involves taking responsibility for things that are outside of one's control, blaming oneself excessively, and attributing external events or others' behaviors to oneself, even when there's no evidence to support such a connection. These automatic thoughts can lead to feelings of guilt, inadequacy, and self-blame. Here are some examples:
Blaming Oneself for Others' Actions
"My friend canceled our plans; it must be because I did something wrong."
Assuming Responsibility for Negative Outcomes
"The project didn't go well; it's all my fault. I should have done better."
Feeling Guilty for Others' Feelings
"My partner seems upset; I must have said something to hurt them."
Taking Criticism Personally
"My colleague didn't like my idea; they must think I'm incompetent."
Attributing Negative Events to Personal Characteristics
"I wasn't invited to the party; nobody likes me."
Assuming Negative Attention is Directed at Oneself
"People are whispering; they must be talking about me and my mistakes."
Feeling Responsible for Others' Happiness
"My family seems unhappy; I must not be doing enough to make them happy."
5. Mind Reading
These examples illustrate how "Mind Reading" involves making assumptions about what others are thinking or feeling without any concrete evidence, often leading to feelings of insecurity, self-doubt, or anxiety.
Assuming Negative Judgments
"They didn't respond to my message; they must think I'm annoying or boring."
"They canceled our plans. They must not like hanging around me."
Interpreting Silence as Disapproval
"My boss didn't say anything after my presentation; they must be disappointed in me."
Believing Others Are Criticizing You
"I overheard my coworkers whispering; they must be talking about how incompetent I am."
Attributing Motives to Others' Actions
"She didn't invite me to the party; she must not like me."
Assuming Rejection Before It Happens
"I haven't heard back from the job interview; they must have already decided not to hire me."
Believing You Know Others' Thoughts
"He's looking at me strangely; he must be judging me."
Interpreting Neutral Behaviors Negatively
"She didn't smile when she saw me; she must be upset with me."
6. Labeling
This involves attaching a negative label to oneself or others based on a single behavior or event.
For example, if someone makes a mistake at work, they might label themselves as "incompetent."
7. Emotional Reasoning
This involves believing that because one feels a certain way, it must be true.
For instance, if someone feels anxious in a social situation, they might think, "I must be in danger."
8. Should Statements
This involves imposing unrealistic expectations on oneself or others. For example, saying "I should always be happy" can lead to feelings of guilt or inadequacy when that's not possible.
These are just a few examples of automatic negative thinking patterns that can contribute to distress and impact mental well-being. Recognizing these patterns is the first step toward challenging and changing them.
Understanding the Nervous System's Role in Automatic Negative Thinking
To comprehend the impact of automatic negative thinking, it's important to look into the inner workings of our nervous system. The human brain is wired for survival; equipped with an intricate network that processes incoming stimuli and generates responses.
When faced with perceived threats, the sympathetic nervous system kicks into gear, triggering the infamous "fight, flight, or freeze" response.
Automatic Negative Thoughts are believed to be manifestations of this survival mechanism gone awry - remnants of evolutionary adaptations designed to protect us from danger.
However, in modern times, where physical threats are less prevalent, these thoughts often misfire, perceiving everyday stressors as imminent hazards.
How Sound Helps Interrupt Automatic Negative Thoughts
Sound is one of the most effective tools for interrupting Automatic Negative Thoughts because it works directly on the nervous system—the same system that generates ANTs in the first place.
When the brain becomes trapped in repetitive thought loops, it often reflects a state of heightened arousal or dysregulation. Certain frequencies, rhythmic patterns, and harmonic structures help shift the brain into calmer, more coherent states, making it significantly harder for ANTs to maintain their grip.
Here are some of the ways sound disrupts and rebalances negative thought patterns:
1. Sound Regulates Overactive Brainwave States
ANTs thrive when the brain is stuck in high beta, the range associated with stress, overthinking, and threat perception.Soothing frequencies—especially theta, alpha, and low delta ranges—help guide the brain into more relaxed states where intrusive thoughts naturally lose momentum.
When the brain shifts states, the thought patterns shift with it.
2. Sound Interrupts Cognitive Loops
Repetitive negative thoughts operate like a closed circuit.Harmonic sound introduces an external rhythmic pattern that “breaks the loop,” giving the brain something new to attune to.
This creates a mental pause—often the first moment of relief someone feels when stuck in an ANT cycle.
3. Sound Supports the Parasympathetic Nervous System
Tones, droning harmonics, and binaural beats can activate the parasympathetic system—the “rest and restore” state.
Once the parasympathetic system switches on:
breathing slows
muscles release tension
cortisol drops
the amygdala quiets
This reduces the survival-based activation that fuels ANTs in the first place.
4. Sound Helps Repattern Emotional Memory
Many automatic thoughts are tied to past emotional imprints.Certain frequencies—especially those that support the heart and third eye centers—facilitate emotional release and reprocessing.
As the emotional charge softens, the thoughts connected to it naturally become less automatic and less intense.
5. Sound Builds New Neural Pathways
Consistent exposure to calming sound fields can help the brain:
form new associations
create new regulatory pathways
strengthen the networks associated with focus, intuition, and emotional resilience
Over time, this makes ANTs less dominant because the brain becomes better at shifting out of them on its own.
6. Sound Strengthens Present-Moment Awareness
ANTs pull the mind into imagined futures or remembered pasts.Sound draws awareness into the now, giving the mind an anchor point that interrupts rumination and redirects attention.
This is why people often say sound “drops them into their body” or helps them “feel centered again.”
The Problem with Automatic Negative Thoughts
The insidious nature of ANTs lies in their ability to deceive us. They masquerade as truths, hijacking our cognitive processes and distorting our perceptions - and in some cases - destroying relationships, livelihood, and more.
Whether it's catastrophizing the future, magnifying failures, or engaging in self-criticism, these thoughts create a distorted lens through which we view ourselves and the world.
Moreover, ANTs feed off of repetition. Like a well-worn path in the woods, the more we entertain these thoughts, the deeper they embed themselves into our psyche. Over time, they become ingrained patterns of thinking, dictating our beliefs, emotions, and actions.
If you want to bring peace to the world, make your own life peaceful.
Reprogramming the Mind: Steps to Liberation from Automatic Thoughts
Breaking free from the grip of automatic negative thoughts requires conscious effort and perseverance. Here are some steps to reprogram the mind and reclaim control.
Awareness
The initial step in dealing with ANTs is acknowledging them when they arise. Mindfulness techniques like meditation, journaling, and self-awareness—observing our thoughts, emotions, and behaviors—can help us become more aware of these patterns.
At times, it can be challenging to kickstart self-awareness, but having a reliable friend to impartially highlight your responses or reactions that might be linked to ANTs can aid in boosting self-awareness.
Challenge
Once identified, challenge the validity of automatic negative thoughts. Question their basis in reality and seek evidence to counteract their assertions. Are these thoughts founded on facts, or are they distorted perceptions related to fears or past traumas?
Ask yourself: "Is it possible that those thoughts are not valid or even not my own?" The answers to those two questions are always "yes," making this practice an empowering one in terms of letting go.
Replace
Intentionally replace ANTs with more realistic and constructive thoughts every time you realize you are having them. Affirmations, positive self-talk, and reframing techniques can help shift perspectives, cultivate a more optimistic mindset, and, over time, reprogram old narratives.
Behavioral Activation
Engage in activities that promote positive emotions and distract from negative rumination. Exercise, hobbies, and social interactions can serve as antidotes to the corrosive effects of ANTs.
Seek Support
Don't navigate this journey alone - you don't have to do it alone or be embarrassed. This is a phenomenon that is pervasive throughout our culture. Reach out to friends, family, or professional counselors for guidance and support. Sharing experiences and perspectives can provide invaluable insights and encouragement and accelerate the process of reprogramming and healing.
Final Thoughts on Freeing Your Mind
Automatic Negative Thinking can feel overpowering, but it doesn’t have to define your life. With awareness, consistent practice, and the right support, you can retrain your mind and step out of old patterns that no longer serve you.
As you replace ANTs with calmer, clearer internal dialogue, you create space for confidence, intuition, and emotional resilience to take root. This is how your internal script begins to shift—and how you reclaim your sense of direction and peace.
If you’re seeking additional support in breaking these patterns, sound healing can be a powerful tool for calming the nervous system, interrupting repetitive thought loops, and creating the inner conditions needed for new pathways to form.
I offer sound healing sessions and audio journeys designed specifically to support mental clarity, nervous system balance, and emotional reset. If you’re ready to quiet the noise and restore inner coherence, you can explore my sound healing options and book a session here.