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ANT Repellent: Rewiring Your Mind for Positive Thinking

Jun 5, 2023 | Uncategorized

You do a lot of thinking. Research estimates the average person processes over 60,000 thoughts each day! Like millions of gallons of water surging through the Colorado River cut the steep crevasses of the Grand Canyon, the thousands of thoughts coursing through your head carve neural pathways in your brain. These ideas and ruminations form a sort of ‘muscle memory’ that makes some thoughts habitual. In fact, science shows that 90% of your thoughts are repetitive– tomorrow, you’ll have many of the same thoughts as today. So, what happens when negativity and anxiety color most of your thinking?

When ANTS go marching into your thoughts

Automatic Negative Thoughts (ANTs) are your knee-jerk reaction to a stressful situation or predicament. A few examples of ANTs are, “I’m so stupid, I’ll never be good enough,” or “Everyone’s life is so much better than mine, I’ll never be happy.” While a few scattered ANTs won’t do much harm, when there’s an infestation, they can derail your life and well-being.

Why do we have ANTs?

Humans are hardwired for negativity bias! Scanning the environment for danger and imagining the worst-case scenario kept your ancestors vigilant to potential threats, helping them survive.

An evolutionary design gone awry

Your ability to imagine the worst-case scenario can make your brain a negative thought-generating machine. As a human, you already have a propensity towards negativity as an evolutionary function. By ruminating over minor frustrations, you create a neural rut that solidifies negativity as your default. This negative-thinking muscle memory makes you more likely to interpret future events or situations in a negative light without considering the evidence first. It’s unbalanced and unrealistic thinking, which is overwhelmingly stressful!

Your thoughts influence your emotions, and your emotions inform your actions

An ANT infestation can dominate your thinking and manipulate your actions in ways you don’t intend. By becoming aware of the connection between your thoughts, emotions, and behaviors, you can understand how they shape each other and reflect on how to guide them.

Example one:

You walk into the break room at work, and suddenly, your coworkers sitting at the breakroom table quiet their chatter. Certain that they are making fun of you, you avoid making eye contact and quickly exit, feeling your face become hot and flushed.

Thoughts: “They’re making fun of me,” “They don’t like me,” “I’m an outcast.”

Feelings: Upset, ashamed, hurt, angry, self-conscious.

Behaviors: quickly stepping away, avoiding interacting with coworkers.

But what’s a more balanced way of looking at the situation? The facts are that your coworkers quieted their chatter in the break room. So what if instead of becoming anxious that their behavior has to do with you personally, you redirect your focus to a different thought like:

Thoughts: “There must’ve been a lull in the conversation” or “Someone might have told a personal story they don’t want others to overhear.”

Would you still feel upset, ashamed, hurt, angry, or self-conscious? Maybe, but it’s not as likely. Instead, it may go like this:

Thoughts: “There must’ve been a lull in the conversation” or “Someone might have told a personal story they don’t want people to overhear.”

Feelings: Curious, distracted.

Behaviors: Greeting your colleagues and continuing with your day.

Example two:

You have a major presentation with key stakeholders at your organization. While you’re presenting, an attendee raises their hand to ask a question. A colony of ANTs creep into your mind:

Thoughts: “I must’ve missed a key point,” “My presentation doesn’t make any sense, and now I look stupid,” “They think I’m a fraud,” and “I’m going to lose my job!” 

Feelings: defensive, anxious, threatened.

Behaviors: blanking on how to answer the question, becoming flustered, and avoiding future opportunities to speak publicly.

An ordinarily harmless situation, like someone asking a question, can feel like a direct attack. With your thoughts on high alert, you’ll perceive an innocuous query as threatening your authority and position, causing you to panic and blank on answering the question. You may avoid future opportunities and decide to stop putting yourself out there as a result!

Pest control is essential

Unchallenged negative thinking causes chronic stress, which releases adrenaline and puts your body in a constant fight-or-flight state. This is unsustainable and causes adverse health effects like heart disease, depression, and anxiety. It also clouds your ability to perceive the world clearly by reinforcing cognitive distortion, where your mind convinces you that your thoughts are logical or accurate when they’re actually just reinforcing existing negative beliefs and emotions (remember that neural rut?) By squashing ANTs before they overrun your thoughts, you can enjoy greater peace of mind and choose your actions rather than being at the whim of subconscious influences.

Steps to smash the ANTs and rewire your mind

Breaking free from negativity requires your conscious focus to redirect your established thought pattern. While your initial thought or reaction may be out of your control, you can choose to challenge it and form your own conscious response. Here are a few ways you can switch gears to break out of a negative thought loop:

1. Question your thoughts. Ask yourself questions like:

      1. Is this thought true?
      2. What could be causing this thought- is there an explanation?
      3. Is this a fact or opinion?
      4. How would someone else see this?
      5. What evidence is there to support or refute this thought?

2. Write it down. Your thoughts are repetitive and tend to revolve around specific themes. Take time to write them down to help identify patterns. You may find that certain people or situations trigger ANTs. To practice:

      1. Identify the situation that triggered anxiety (who, what, where, when)
      2. Describe your mood in one word and rate the intensity on a scale of one to ten.
      3. List the thoughts and images that popped into your head regarding that situation.

3. Personify your inner critic. You are not your thoughts. By separating yourself from the ANTs, you prevent yourself from associating with them. Think of your inner critic as a devil on your shoulder or a bad friend who doesn’t have your best interests at heart, and pay them no mind.

4. View it as boring. If you heard the same stories repeatedly each day, you’d probably stop paying attention! Recognize when your thoughts buzz in an anxious loop and tell yourself, “There are the same old thoughts again. BORING.” Understand that not every thought is true, important, or interesting- tune it out!

5. Turn ANTs into PETs. When ANTs happen, reframe them as Positive, Empowering Thoughts (PETs). Reframing them is more uplifting and likely more realistic. For example, “I missed a deadline on this big project. My boss will find out I’m incompetent, and I’ll be fired” to “I messed up, but mistakes happen. I can’t always be perfect, but I can work through and learn from this.”

6. Ditch ‘should’ and ‘shouldn’t.’ Should and shouldn’t are a form of guilt beatings. When it comes to goal-setting, align your motivations with the values and benefits. The intention behind saying, “I should work out every day” or “I shouldn’t smoke” isn’t bad, but it triggers guilt and sets an unrealistic demand. The added pressure makes you more likely to procrastinate or avoid. Instead, say, “I feel good after I work out” and “I’m proud of myself when I don’t smoke.”

These solutions aren’t foolproof, and it’s not about convincing or forcing yourself to feel cheerful instead of sad or anxious. The reality is that sometimes you won’t be able to reroute your thought trajectory- and that’s okay. During those times, notice those thoughts and acknowledge them for what they are- a cognitive distortion that is unrealistic, negative, and unhelpful. Seeing the thought pattern for what it is rather than using energy to fight or avoid it helps you understand how your brain works. And that’s powerful knowledge to harness.

Do you need support while working through Automatic Negative Thoughts? Connect with a Counselor!

If you have Employee Assistance Program (EAP) benefits through EFR, you can schedule sessions with a counselor at no cost! Fortify your mental well-being with a confidential, compassionate, professional’s guidance. Connect with a counselor today!

Don’t have our EAP? Not a problem. We serve Des Moines and the surrounding communities with counseling and psychological testing services.

Meet EFR’s counselors | Get started with counseling 

From coffee to soda to energy drinks, caffeine is a part of daily life for many of us. And while it is naturally occurring, overconsumption can cause health problems such as increased blood pressure, heart palpitations, anxiety, headaches, and insomnia. For this blog, we sat down with Susie Roberts, a Registered Dietitian to discuss all things caffeine—why it’s such a big part of our lives, how much of it is in the food items many people enjoy regularly, and how much is too much. We’ll also talk about current trends and tips on how to boost your energy naturally so you can stop relying on caffeine to keep you energized throughout the day.

Q: Just this morning, I heard someone say “I’m not caffeinated enough for this day!” It really is such a big part of our daily lives. Why do you think that is?
A: It’s not surprising at all to hear that! About 90% of American adults consume caffeine daily. People are looking for ways to boost their energy and increase alertness and caffeine is readily available and socially acceptable.

Q: So, what exactly is caffeine, and how does it work?
A: Caffeine is a natural stimulant that affects the central nervous system. After consumption, it’s absorbed into the bloodstream and travels to the brain, where it blocks the effects of adenosine—a chemical that promotes sleep. This interference helps you feel more alert and awake.

Caffeine typically reaches your brain within 15 minutes, peaks in the bloodstream at 30 to 120 minutes, and has a half-life of 3 to 7 hours.

Q: Everyone knows that coffee and many soft drinks contain caffeine. But where else can it be found? If we are consuming these beverages and other items, how can we know the amount of caffeine we are getting?
A: Energy drinks have become very popular—especially among young adults. These contain not only caffeine, but may also have added sugars, so it’s a double whammy. Chocolate and many varieties of tea also contain caffeine. You may also want to check out any nutrition supplements or medications you are taking. And, many people may not realize it, but even decaf coffee contains a certain amount of caffeine.

How Much Caffeine Am I Really Getting

Q: How much is too much when it comes to caffeine?
A: For most healthy adults, the FDA says up to 400 mg per day is safe. That’s about 4 cups of coffee. But you need to remember, that’s based on an 8 oz cup. Many people order an extra-large coffee, so you need to be aware of exactly how much you are taking in. Each individual reacts differently to caffeine based on their genetics, medications, and sleep habits.

How Much Is Too Much? Make Sure You Know Your Limits.

Q: What are the current trends in caffeine consumption?
A: As I mentioned before, energy drinks are increasing in popularity. They haven’t taken over coffee in the top spot, but Americans spent $19.2 billion on them in 2023 and that’s expected to rise to $33 billion by 2030. Coffee remains at the top, accounting for 69% of total caffeine intake, an increase of 15% in the last decade. And while the number of tea drinkers has dropped by 50%, those who drink it are consuming more.

Current Caffeine Consumption Trends.

Q: How can I be more aware about the amount of caffeine I’m getting?
A: Mindful consumption of caffeine is being intentional about what, when, and how much you consume. Track your intake and pay attention to any potential unwanted side effects like jitters or difficulty getting to sleep or staying asleep. Are you sleeping 6-8 hours a night and waking refreshed? If not, consider a “hard stop” 10 hours before your bedtime. Remember, that cup of coffee you had at 8 am can potentially still be in your system at 5 pm, so it’s important to time it right. And finally, if you decide you want to reduce your caffeine consumption, do it slowly to minimize any withdrawal symptoms such as headaches.

Be Mindful of Your Caffeine Consumption.

Q: Sometimes though, you need extra energy when you hit that afternoon slump. Can you suggest any alternative ways to get that boost and avoid turning to caffeine?
A: There are a few simple ways you can get that energy boost. First, make sure you are hydrated. Water supports joint health, oxygen delivery, temperature regulation, skin health, and more. You also want to move—even a short walk or stretch break can help. Make sure your meals are balanced with a protein and complex carbs. And most importantly, rest and recover. Sometimes rest—not more coffee—is what your body needs.

How Can I Boost My Energy Naturally.

Q: So, what are your final thoughts on caffeine?
A:  Caffeine can be part of a healthy lifestyle and may even offer some health benefits—but it’s all about balance and awareness. If you’re reaching for that third cup of coffee at 3 pm, pause and ask: Am I actually tired, hungry, or just in a habit? And then give one of the things we talked about a try, to get that energy boost naturally and see if that caffeine craving goes away.

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