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Automatic Negative Thoughts (ANTs): How to Stop Toxic Thinking and Rewire Your Brain
ANTs are the automatic negative thoughts that make you feel mad, sad, worried, nervous, lonely, or out of control.
Have you ever had an ant infestation in your house? A couple of ants are no big deal, but when there are hundreds or even thousands of them swarming in your kitchen, it can ruin your day. The same goes for ANTs in your mind.
Automatic negative thoughts (ANTs) make you feel mad, sad, worried, nervous, lonely, or out of control. Examples of ANTs include thoughts like:
- “My wife just gave me a look. I don’t think she loves me anymore.”
- “I’ll be happy when I lose 20 pounds.”
- “Everybody in that political party is awful.”
We all have a few ANTs from time to time. That’s normal. However, if you have an infestation of these pesky thoughts inside your head, it could be a sign of mental health problems. ANTs (automatic negative thoughts) can rob you of peace, fuel anxiety, and lead to depression.
Too many automatic negative thoughts means it’s time to do something about your mental hygiene. You need to disinfect your thoughts and kill the ANTs to overcome anxiety, depression, obsessive-compulsive disorder (OCD), trauma, and grief.
Disinfect your thoughts and kill the ANTs (automatic negative thoughts) to overcome anxiety, depression, trauma, and grief.
THE ORIGIN OF ANTS: DR. AMEN’S PERSONAL DISCOVERY
Psychiatrist Dr. Daniel Amen, the founder of Amen Clinics, coined the term ANTs (automatic negative thoughts) to describe how negativity can infest your brain. The idea for the ANTs Dr. Amen describes came after a hard day at work when he had seen four suicidal patients, two teenagers who ran away from home, and two couples who hated their spouses.
When he went home that evening, he was met with an ant infestation in the kitchen. Thousands of the tiny insects were crawling all over. As he cleaned them up, it made him think that his patients were also infested with ANTs (automatic negative thoughts) that were driving their feelings of depression, hopelessness, helplessness, and irritability.
He realized that if he could teach his patients to eliminate the ANTs, it would help them feel happier, have less anxiety, and be better able to get along with others.
HOW YOUR THOUGHTS AFFECT YOUR BRAIN CHEMISTRY
Every thought you have triggers the release of neurochemicals, which are involved in rewiring your brain.
Negative thoughts cause your brain to immediately release chemicals that affect every cell in your body, making you feel bad. The opposite is also true—positive, happy, hopeful thoughts release chemicals that make you feel good.
Your thought patterns can also have long-term effects. Repetitive toxic thinking may promote the buildup of the harmful deposits seen in the brains of people with Alzheimer’s disease. It may also increase the risk of dementia, according to a 2020 brain-imaging study in the Alzheimer’s & Dementia.
For decades, experts have known that negative thinking is also tightly linked to other mental health disorders, such as clinical depression. In fact, research shows that the reciprocal connection between ruminating thoughts and depression leads to a vicious cycle that prolongs and intensifies symptoms of depression.
ANTs also fuel anxiety, posttraumatic stress disorder (PTSD), grief, and other mental health issues. Being plagued by worrisome thoughts can make you feel like a negative person and makes it harder to overcome these problems.
THE MOST COMMON ANTS THAT SABOTAGE MENTAL HEALTH
Learn to spot the different species of ANTs that create emotional distress and fuel negativity. Here are some of the most common negative thought patterns seen among the tens of thousands of patients at Amen Clinics.
All-or-Nothing
This involves thinking that things are either all good or all bad.
Less-Than ANTs
These ANTs pop up when you compare yourself negatively to others.
Just-the-Bad ANTs
This is when you only see the bad in a situation.
Guilt Beatings
Using “should,” “must,” or “ought to” language that leads to guilt and emotional pressure.
Labeling
Assigning harsh or derogatory names to yourself or others, distorting reality and self-esteem.
Fortune Telling
Predicting the worst-case scenario without real evidence, a common pattern in people with anxiety and panic disorders.
Mind Reading
Assuming you know what other people are thinking even though they haven’t told you, often damaging relationships.
If-Only and I’ll-Be-Happy-When ANTs
Arguing with the past and longing for the future.
Blaming
Shifting responsibility onto others, reinforcing a victim mindset and powerlessness.
MEET YOUR ANTEATER: THE TOOL TO RECLAIM CONTROL OVER YOUR THOUGHTS
To stop negative thinking, you need to develop an internal ANTeater. This is critical for your mental health and well-being. Here’s why.
Just because you have a thought has nothing to do with whether it is true. Thoughts lie. They lie a lot, and it is your uninvestigated or unquestioned thoughts that steal your happiness.
If you do not question or correct your erroneous thoughts, you believe them, and you act as if they are 100% true. Allowing yourself to believe every thought you have is the prescription for anxiety disorders, depression, relationship problems, and prolonged grief.
You can learn to eliminate negative thought patterns and replace them with more helpful thoughts that give you a more accurate, fair assessment of any situation. This skill alone can completely change your life if you embrace and practice it.
Reducing repetitive negative thinking can improve symptoms of anxiety and depression, according to a 2023 study in Psychological Medicine.
Take note, however, that positive thinking is not the answer. It kills way too many people, because they don’t think about the consequences of their actions.
Some anxiety is absolutely critical to good health and success. Pie-in-the-sky thinking and low levels of anxiety are associated with underestimating risks, a lackadaisical attitude toward your health, and making bad decisions.
The best approach is to adopt accurate, honest thinking. To do so, you need to learn to kill the ANTs.
STEP-BY-STEP: HOW TO KILL THE ANTS
The ANT-killing process used at Amen Clinics is based on the work of two mentors:
- Aaron Beck, a psychiatrist who pioneered a school of psychotherapy called cognitive behavioral therapy (CBT), which is an effective treatment for anxiety disorders, depression, relationship problems, and even obesity
- Byron Katie, a teacher and author who developed the five questions to challenge thoughts
Related: Cognitive Behavioral Therapy? What Is It and Who Can Benefit?
If you want to learn how to challenge negative thoughts, follow these steps. Whenever you feel sad, mad, nervous, or out of control, do the following:
- Write down your automatic negative thoughts. The act of writing down the ANTs helps to get the invaders out of your head.
- Identify the ANT species.
- Ask yourself the following five questions:
- Is it true?
- Is it absolutely true with 100% certainty?
- How do I feel when I believe this thought?
- How would I feel if I couldn’t have this thought?
- Turn the thought around to its exact opposite, and ask, “Is the opposite of the thought true or even truer than the original thought?” Then use this turnaround as a meditation.
Killing the ANTs takes practice. You can’t just do it once and think you’ve mastered your thinking patterns. When you make it a daily practice to question your thoughts, you will feel freer, less anxious and depressed, and less trapped in past hurts or losses.
THE SCIENCE: ANTEATER TRAINING VS. MEDICATION
If you’re looking for antidepressant alternatives, look no further than killing the ANTs. A 50-year retrospective study comparing the impact of cognitive behavioral therapy to antidepressant medication found that CBT is, on average, as effective as antidepressants.
This means that learning how to challenge negative thoughts is just as beneficial as medication for treating depression and anxiety. And as an added bonus, it doesn’t come with any of the common side effects of antidepressants, such as sexual dysfunction, weight gain, and sleep disturbances.
WHY THIS PRACTICE CHANGES EVERYTHING
Eliminating ANTs reduces overwhelm, lifts mood, strengthens relationships, and creates lasting emotional resilience. It’s one of the keys to rewiring the brain for greater positivity and happiness.
FAQ
What are Automatic Negative Thoughts (ANTs)?
At Amen Clinics, we define ANTs as automatic negative thoughts (ANTs), those unhelpful, distorted messages your brain sends that fuel anxiety, depression, and emotional pain. These thoughts often happen without your awareness, but with the right tools, you can identify, challenge, and replace them.
How do I stop negative thoughts once they start?
The first step is awareness. At Amen Clinics, we teach patients to spot their ANTs, name them (like mind reading or fortune telling), and use logic to “talk back.” This process is part of what we call ANTeater Training a cognitive strategy that helps rewire the brain toward healthier patterns over time.
Is it true eliminating ANTs works as well as medication?
In many cases, yes. Research shows that learning to identify and challenge negative thought patterns can be just as effective as antidepressants for some people without the side effects. That’s why we include cognitive strategies like ANTeater Training as part of our integrative treatment plans, guided by brain SPECT imaging and your individual needs.
Amen Clinics
Founded in 1989 by double-board certified psychiatrist and neuroscientist Daniel G. Amen, MD, Amen Clinics Inc. (ACI) is known as the best brain and mental health company in the world. Our clinical staff includes over 50 healthcare specialists, including adult and child psychiatrists, integrative (functional) medicine physicians, naturopaths, addiction specialists, forensic psychiatrists, geriatric psychiatrists, nutritionists, licensed therapists, and more. Our clinicians have all been hand-selected and personally trained by Dr. Amen, whose mission is to end mental illness by creating a revolution in brain health. Over the last 35-plus years, ACI has built the world’s largest database of functional brain scans—over 250,000 SPECT scans on patients from 155 countries—related to how people think, feel, and behave.
We're Here To Help
Anxiety, depression, brain fog, and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.
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11 Natural Ways to Help Anxiety
Natural anxiety remedies that work—without harming your brain. Learn 11 science-backed strategies for lasting calm and mental clarity.
If you’re experiencing anxiety, you may be inclined to reach for prescription anti-anxiety pills to make those jittery feelings stop. Although these medications may work in the short-term, they don’t get to the root cause of your anxiety. And in some cases, they can lead to long-term problems.
In general, it’s best not to start taking something you may not be able to stop. After the pandemic, anxiety disorders more than doubled in children and teenagers.
Statistics show that prescriptions for anti-anxiety medications such as benzodiazepines—including alprazolam (Xanax) and clonazepam (Klonopin)—dramatically increased. The problem is that they are addictive, and once you start them, they are often very hard to stop.
That’s not the only bad news. Brain-imaging studies at Amen Clinics show that some anti-anxiety pills harm the brain. Why take a temporary solution that will create lasting problems?
Related: What You Don’t Know About Anxiety Medication
The good news is that there are natural remedies for anxiety that provide long-term benefits, and they don’t damage the brain. In this blog, you’ll learn more about the brain’s role in anxiety, as well as 11 natural anxiety treatments.
After the pandemic, prescriptions for antianxiety medications, such as benzodiazepines, dramatically increased. The problem is that they are addictive, and once you start them they are often very hard to stop.
UNDERSTANDING THE BRAIN’S ROLE IN ANXIETY
Anxiety is not merely a fleeting feeling of nervousness. It’s a complex emotional state deeply rooted in the brain’s intricate networks. To effectively manage anxiety, it’s essential to comprehend how our brain contributes to these sensations.
Based on the brain SPECT imaging work at Amen Clinics, it’s clear that abnormal blood flow and activity levels in certain brain regions are associated with anxiety disorders. Here’s a brief overview of the main brain areas involved in anxiety and panic disorders.
THE BASAL GANGLIA: YOUR BRAIN’S ANXIETY ALARM SYSTEM
The basal ganglia are large, deep brain structures that sit near the limbic system and play a crucial role in coordinating thoughts, emotions, and physical actions. They help regulate movement, especially when it comes to initiating and transitioning between actions smoothly.
Studies show that the basal ganglia are key players in habit formation. At Amen Clinics, brain imaging has revealed that these structures also help regulate the brain’s overall anxiety level.
When the basal ganglia are overactive, it’s commonly linked to symptoms such as chronic worry, muscle tension, hyperawareness, and fearfulness. In fact, one of the most statistically significant findings from the neuroimaging work is that individuals with heightened activity in the basal ganglia are more likely to engage in nail biting—a common, habit-driven response to anxiety.
Common Basal Ganglia Problems
THE LIMBIC SYSTEM: THE EMOTIONAL EPICENTER
At the core of our emotional responses lies the limbic system, a collection of structures including the amygdala, hippocampus, hypothalamus, and thalamus. This system is pivotal in processing emotions, forming memories, and orchestrating stress reactions.
- Amygdala: Often dubbed the brain’s “fear center,” the amygdala detects threats and initiates our fight-or-flight response. In individuals with anxiety, the amygdala can become hyperactive, perceiving danger where there is none, leading to heightened states of alertness and worry.
- Hippocampus: Responsible for forming new memories and connecting them to emotions, the hippocampus can be affected by chronic stress, potentially leading to memory impairments and reinforcing anxious behaviors.
NEUROTRANSMITTERS: THE BRAIN’S CHEMICAL MESSENGERS
Neurotransmitters are chemicals that transmit signals across nerve endings. Imbalances in certain neurotransmitters are linked to anxiety disorders:
- Serotonin: Often referred to as the “feel-good” neurotransmitter, serotonin regulates mood, sleep, and appetite. Low levels of serotonin are associated with increased anxiety and depression.
- GABA (Gamma-Aminobutyric Acid): This inhibitory neurotransmitter calms neuronal activity. Insufficient GABA activity can lead to heightened anxiety, as the brain lacks adequate mechanisms to quell excessive neural firing.
Related: Try These 9 Natural Serotonin Boosters for Happier Moods and Less Worry
CHRONIC STRESS AND BRAIN PLASTICITY
Prolonged stress can alter the brain’s structure and function—a concept known as neuroplasticity. Chronic anxiety may lead to:
- Neuronal Remodeling: Persistent stress can cause neurons, particularly in the hippocampus and prefrontal cortex, to shrink or lose connections, impairing cognitive functions like decision-making and emotional regulation.
- HPA Axis Dysregulation: The hypothalamic-pituitary-adrenal (HPA) axis controls our stress response. Chronic anxiety can disrupt this system, leading to an overproduction of cortisol, the primary stress hormone, which can have widespread effects on the body and brain.
By delving into the brain’s role in anxiety, we can adopt natural strategies that not only alleviate symptoms but also promote enduring mental well-being.
11 NATURAL SOLUTIONS FOR ANXIETY
Press Play to Discover Foods That Help Calm Anxiety
In this video, Amen Clinics integrative nutritionist Cindy Santa Ana reveals foods that can soothe anxiousness while promoting healthy moods.
Click below to tune in:
SHORT-TERM ANXIETY SOLUTIONS THAT CAUSE LONG-TERM PROBLEMS
Anxiety disorders are very painful, but too often people reach for marijuana, alcohol, or prescribed benzodiazepines. These can be of short-term benefit but cause long-term problems with addiction and memory issues.
If the above interventions are ineffective or only partly effective, you may want to consider other anxiety treatment options. Seek help from a mental health professional for a targeted treatment plan.
Anxiety disorders, panic attacks, and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.
Amen Clinics
Founded in 1989 by double-board certified psychiatrist and neuroscientist Daniel G. Amen, MD, Amen Clinics Inc. (ACI) is known as the best brain and mental health company in the world. Our clinical staff includes over 50 healthcare specialists, including adult and child psychiatrists, integrative (functional) medicine physicians, naturopaths, addiction specialists, forensic psychiatrists, geriatric psychiatrists, nutritionists, licensed therapists, and more. Our clinicians have all been hand-selected and personally trained by Dr. Amen, whose mission is to end mental illness by creating a revolution in brain health. Over the last 35-plus years, ACI has built the world’s largest database of functional brain scans—over 250,000 SPECT scans on patients from 155 countries—related to how people think, feel, and behave.
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