Hi friends!
I hope you are doing well. I have been remiss in not doing consistent blogging. While I wish I could promise you consistency, that probably isn't the case with me. My creativity is truly limited to when I get an idea for a post that just won't go away.
What are Automatic Negative Thoughts?
Have you ever felt like your vision or perception of events was obscured? What typically creates this sensation for you? For me, I often find that I struggle with negative thinking patterns (sometimes called Automatic Negative Thoughts or ANTs, for short). Take a gander at this article by Harvard University that explains ANTs in greater detail.
Negative thoughts can make a normally clear issue suddenly opaque and difficult to navigate. Whenever you find yourself in a new situation, such as a first date or a job interview, you may think, "This is not going to turn out well. I can already tell based on how nervous I feel." Subsequently, one of two scenarios unfolds: either the situation goes poorly, validating your initial pessimistic belief, or it goes smoothly, which you dismiss as a rare occurrence rather than the likely outcome in similar situations.
I compare Automatic Negative Thoughts to looking at the world through a windshield covered partially by a sun visor flipped down. Have you ever peered through a windshield and forgot you had left the visor down? This alters your perspective, obstructs your view, and can be difficult to immediately detect since it doesn't completely block the entire view. Automatic Negative Thoughts operate in a comparable manner: they distort your viewpoint, hinder a clear understanding of the current situation, and may not be readily apparent to you. During a recent road trip with my spouse, he repeatedly pointed out the sky, prompting me to squint and attempt to peer around the sun visor I had flipped down earlier, rather than flipping it up.. When I realized what was happening, I laughed, shoved that visor out of the way, and snapped two pictures to showcase the significant difference.
Here's what it looked like once I lifted my visor!
Shifting your Negative Thoughts
I am asking you the following question: How is my thinking obscuring or altering my perspective or view of the situation? Is there any alternate view or a way to see things differently? Can I find a way to 'flip up my visor' so I can see clearly?
Once you master the skill of noticing when your visor is down (a.k.a. negative thoughts have entered the chat), you can work on ways to question yourself and shift your visor out of the way. This doesn't mean you move to the positive, opposite statement from the negative, limiting belief you currently are holding dear. Shifts like that are often why people struggle with changing their thinking. They're trying too hard, and the alternative belief doesn't ring true to them or prepare them for the possibility of failure or difficulty.
So, your brain isn't really concerned with making you happy. It's focused on keeping you alive. This can lead to some pretty pessimistic thoughts, however. Basically, your brain is wired to recall risky situations from the past and use that info to help you stay safe in the future. When people try to change their thinking to "something more positive," your brain automatically moves away from that shift, because it won't serve the ultimate goal of 'keep you alive!'
Reflecting on the earlier example discussed in this post regarding preparing for a first date, we can examine the common errors people make when attempting cognitive restructuring or altering their mindset. Many individuals tend to begin by stating a positive opposing belief, such as declaring, "This date will be amazing. We'll probably end up getting married!" Consequently, they may come to realize that their 'positive conviction' lacks impact and appears to ignore their own feelings of anxiety or nervousness before a potentially anxiety-inducing situation. This self-dismissal is comparable to self-gaslighting. To enhance your mindset or 'shift your perspective,' consider transitioning from the assertion, "This won't go well. I'm extremely nervous." to a more balanced affirmation like "I do feel nervous, and I believe I can deal with this sensation, regardless of how this date unfolds."
Here's a formula to help you find a more neutral, helpful statement:
Acceptance (of your feelings/fears) + Confidence (in your ability to cope) - Any Predictions about the Future = Healthier, More Flexible Thought Patterns
The challenge this week is to work on just noticing when your perspective is shielded or changed by the visor (or negative thoughts) in your way. Give yourself permission to ask yourself if you need to flip up the visor or identify a more neutral thought. Ask yourself questions about the view or situation to facilitate your thinking towards more flexibility. A flexible brain can keep us safe and (moderately) happy!
Take exquisite care of yourself,
Comments