Introduction
Whenever I am preparing for a big presentation or speaking at a conference, I notice the same thing happening every single time: my mind gets flooded with ANTs. Not the insects. Something even more intrusive: Automatic Negative Thoughts.
These thoughts show up without warning. They sound like: “What if I forget my words?” “What if people laugh at me?” “What if I completely mess this up?” They make me question my abilities and spiral into stress and self-doubt.
But over time, I have learned that while these thoughts may feel uncontrollable, we can take back the reins. Today, I want to share with you the exact method I use to manage these thoughts whenever anxiety starts to take over.
In this article, you will learn what ANTs are, why they happen, how to spot them, and, most importantly, how to reverse them using a simple yet powerful tool called the S.T.A.R. method.
What are Automatic Negative Thoughts (ANTs)?
In psychology, ANTs stands for Automatic Negative Thoughts. They are those instant, uninvited thoughts that often spiral us into stress, self-doubt, or fear.
Our minds start thinking negatively without us even realizing it. They happen so quickly and automatically that we often confuse them for facts.
Examples of Automatic Negative Thoughts
These thoughts can sound like:
- “What if I mess up the slides?”
- “What if I forget my words?”
- “What if everyone laughs at me?”
- “What if they think I am incompetent?”
These “what ifs” may seem irrational, but they are part of a long-standing survival system. Historically, ANTs helped us stay safe. When our ancestors heard a rustle in the bushes, their brains would automatically think, “What if it's a predator?” and take action to stay alive.
Today, our ANTs respond to modern-day "threats," like public speaking, social rejection, or professional setbacks.
3 Types of Common Automatic Negative Thoughts
ANTs come in many forms, but there are some patterns that show up more often than others. These patterns can distort how we see ourselves, others, and the world, especially in moments of stress or uncertainty. Let’s look at three of the most common types.
1. Catastrophizing
This is when your mind jumps to the worst-case scenario.
For example:
“I have a headache... what if it's not just a simple headache? What if it is a brain tumor?”
You assume the most disastrous outcome possible, even if the actual situation is minor.
2. Overgeneralizing
You take one negative event and apply it to everything else.
For example:
“I made a mistake at work. Now everyone thinks I am stupid. I will lose my job. I am a failure in every area of my life.”
From one mistake, your mind creates a whole narrative about your worth and future.
3. Mind Reading
You assume you know what others are thinking—usually something bad.
For example:
“My friend canceled our plans. I knew it, they do not like me. They never have.”
Even without any evidence, your mind fills in the blanks with negative assumptions.
How to Identify and Stop ANTs
You may feel like these thoughts are inescapable, but there is a way to take back control. This is the exact strategy I use myself. It is called the S.T.A.R. Method. Each letter stands for a step in the process to recognize and reverse ANTs.
S – Sense
Use your senses and tune into your body. Often, your body notices stress before your mind does.
Maybe your stomach tightens. Maybe your shoulders get tense, or you start sweating. You might feel restless or overwhelmed. These signals are your body’s way of telling you: “Something is off.”
Paying attention to these sensations is your first step toward identifying ANTs.
T – Time Stops
Pause. Just stop for a moment.
If you stay busy, you will skip the moment when an ANT arises. When you notice a physical shift, pause and say: “Wait a minute. What is going on here?” This moment of stillness creates the space you need for awareness.
A – Aware
Become aware of your thought. Ask yourself:
- “What am I thinking right now?”
- “Is this about myself, my future, or someone else?”
- “Why do I feel this way?”
You might realize, “Oh, I am worried about my presentation. I am thinking I might forget my lines or that people will laugh at me.”
This is your ANT. You have identified it.
R – Reverse
Now it is time to reverse the thought.
This does not mean turning it into an overly positive or unrealistic statement. Instead, you shift it into something helpful and truthful.
Here are two simple questions to ask:
- Is it true?
- Is it helpful?
Let’s apply this to an example:
Thought: “What if this headache is a brain tumor?”
Is it true? – I do not know.
Is it helpful? – No, it is making me panic.
So instead of following the ANT, you say:
“I do not know what this headache is, but I will not assume the worst without reason.”
Or:
“I do not know if I will forget my lines. Instead of worrying, I will focus on the value I am bringing to the audience.”
Reversing is about challenging the thought and shifting it to something that grounds you, not scares you.
To wrap up:
- S – Sense: Tune into your body. Notice the shift.
- T – Time Stops: Pause. Let yourself reflect.
- A – Aware: Identify the thought clearly.
- R – Reverse: Ask, “Is it true?” and “Is it helpful?” Then reframe.
You can even write the thoughts down, that makes the process even more effective.
Remember, your goal is not to replace every negative thought with a happy one. The goal is to gain control and shift your mindset toward something that supports you, not sabotages you.
Take-Home Message
Remember: You have the power to recognize and challenge your ANTs. In our next articles and on our YouTube channel, we will continue to share practical tools to help you manage anxiety and feel more in control.
If you ever feel overwhelmed, know that you are not alone. Our team of experienced psychologists is here to support you with anxiety, depression, burnout, stress, relationship challenges, and more. Feel free to reach out and book a session—we are here to help. Take good care of yourself.
