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Unraveling Thinking Traps: Conquering Automatic Negative Thoughts

Updated: Aug 4, 2023

In the complex landscape of the human mind, automatic negative thoughts (ANTs) can become dangerous thinking traps, which seed pessimism and self-doubt. These cognitive distortions affect our perception of reality, negatively influence our overall well-being and stifle personal growth; however, understanding and recognizing ANTs can empower us to foster a more positive, resilient mindset.

What is an Automatic Negative Thought?

Automatic Negative Thoughts (ANTs) are involuntary, habitual patterns of thinking. They are often subtle and can manifest in various ways, like self-criticism, jumping to conclusions, or overgeneralizing situations. ANTs can stem from past experiences, societal influences, or even momentary emotional states, leaving us with distorted views of ourselves and the world.

Examples of Automatic Negative Thoughts:



Sounds like...

Fortune Telling

Predicting negative outcomes with unwarranted certainty, often resulting in unnecessary worry and avoidance of potentially rewarding experiences.

"I'll never find a partner; I'm destined to be alone forever." or "I won't even bother applying for the job; they'll never hire me anyway."

Black-and-White Thinking

As known as "All-or-Nothing" thinking, this trap involves viewing situations in extreme, polarized terms, leaving no room for nuance. For example, considering yourself a complete failure just because of one mistake.

"If I can't do it perfectly, there's no point in trying at all." or "I failed once, so I'm a complete failure."

Mind Reading

Assuming we know what others are thinking or feeling without any concrete evidence. This can lead to unnecessary misunderstandings and social anxiety.

"They didn't respond to my message; they must be mad at me." or "They're looking at me strangely; they must think I'm stupid."


Drawing broad conclusions based on a single event or a few isolated incidents. For example, assuming that because you failed once, you will always fail in similar situations. This type of trap often uses words like "always" or "never" to describe situations or events.

"I failed this test; I'm terrible at everything." or "No one ever listens to me; nobody cares about what I have to say."


Assigning fixed labels to yourself or others based on specific behaviors or mistakes. For instance, calling yourself a "failure" because of one setback.

"I'm such a loser; I can't do anything right." or ""I feel anxious right now; I'm just a weak and anxious person."


​Focusing solely on the negative aspects of a situation while completely ignoring the positive aspects. This can lead to a skewed perception of reality.

"I received positive feedback, but it's probably just because they were being nice." or "I made one small mistake; now everything is ruined."


This trap involves blowing things out of proportion, assuming the worst possible outcomes without any evidence. Catastrophizing can generate anxiety and prevent us from taking risks or pursuing opportunities. Additionally, the imagined worst-case scenario rarely ever happens and even if it did, we are most likely equipped to handle it.

"If I make a mistake, everything will fall apart." or "If I don't get this promotion, my career is ruined."


Taking things too personally and assuming that everything is a direct reflection of ourselves. This can lead to excessive guilt or shame.

"Their bad mood is my fault; I must have done something wrong." or "If they cancel plans, it must be because they don't like me."

Control Fallacies

Believing you have either complete control over every situation or no control at all, neglecting the middle ground where you can influence some aspects but not others.

"There's nothing I can do to improve my financial situation." or "If I were a better parent, my child wouldn't be struggling in school."


Constantly measuring yourself against others, leading to feelings of inadequacy or superiority.

"Everyone's life looks so exciting on Instagram, but mine is so lame." or "Everyone else seems to have their life together, but I'm such a mess."

Should Statements

Imposing rigid rules on yourself or others, leading to feelings of guilt or disappointment when these expectations are not met. This trap often includes the words: "should", "must", or "ought".

"I should always be productive; taking breaks is lazy." or "I should be able to handle this situation on my own without asking for help."

Thinking traps have a profound impact on our emotional well-being, decision-making, and relationships. They can create self-doubt, lower self-esteem, and hinder our ability to handle challenges effectively. Moreover, these negative thoughts can become self-fulfilling prophecies, influencing our behavior and confirming our distorted beliefs.

Steps to conquering Thinking Traps:

  1. Recognize the Traps: The first step to conquering thinking traps is acknowledging their presence. Be mindful of the negative thoughts that arise and question their validity.

  2. Challenge the Thoughts: Once you recognize a thinking trap, question its accuracy. Ask yourself for evidence supporting and refuting the negative thought. Often, you'll find that the evidence against the thought outweighs the evidence supporting it.

  3. Reframe the Thoughts: Transform negative thoughts into more balanced and realistic ones. This involves looking at situations from a different perspective and finding a more constructive way to interpret them.

  4. Practice Self-Compassion: Treat yourself with the same kindness and understanding you would offer to a friend facing similar challenges. Embrace imperfections and learn from mistakes.

  5. Seek Support: Discuss your thoughts with trusted friends, family, or a mental health professional. Sometimes, an external perspective can offer valuable insights.

Thinking traps and automatic negative thoughts can act as formidable barriers to personal growth and happiness. Recognizing these thinking traps and actively challenging them can help cultivate a more balanced and realistic perspective, fostering emotional well-being and personal growth.

If you or someone you know is struggling with a mental illness or poor mental health, please reach out to a trained professional. I am currently offering in-person and telehealth therapy to both new and existing clients, and we can work together to help you live your healthiest life.

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