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ANTs, such as "I'm a loser",
"I'm unworthy" or "I fail at
everything", are generally
triggered by specific
situations, so identify
situations that upset you, and
try to pinpoint your immediate
reaction. After identifying your
habitual negative thoughts, and
the situations that trigger
them, then recognize the
negative effects your ANTs have.
Your negative thoughts may
trigger broader patterns of
negative emotions,
counter-productive behaviors,
and additional negative
thoughts.
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ANTs are automatic largely
because they have recurred many
times over many years. So don’t
expect them to disappear
overnight. However, it is
certainly possible to manage
your ANTs, and although they
might still occur from time to
time, you can learn to prevent
ANTs from spinning into downward
spirals of negative thoughts and
emotions.
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"Cultivate
contentment and serenity.
Contentment is not a state of
repression but a state of serenity that transforms the negative
into the positive."
~
Rama Vernon |
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This step begins with an insight
from
Buddhism: the inner
monologue that has been cycling
through your head since you
learned to talk is not “you.” In
a sense, “you” are the
listener
rather than the voice itself. As
the listener, you can shape the
nature of that internal
monologue, and choose to listen
to a more positive voice.
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Buddha's Path to Liberation
Buddha on Happiness
Self-Intelligence |
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When an ANT occurs, try to
observe it objectively. Just
because you have "heard it,"
doesn't mean that you have to
believe it, or give into it.
Recognize that this thought
occurred to you, and let it go.
If this technique appeals to
you, you may want to
explore
meditation in more detail, as
many meditative techniques are
focused on this type of
"impartial observation" of
thoughts..
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Try carrying a 3x5 card with the
word "STOP" written on it. When
your ANT pops into your head,
pull the card out and spend some
time looking at it.
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Internal Peace
Positive Emotions |
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Another alternative – wear a
rubber band around your wrist,
and snap it when your ANT
occurs. This technique may seem
simplistic and “self-helpy.”
Certainly it is no magic bullet
to eliminating your ANTs
forever. But it will help you
become more aware of your ANTs,
the situations that trigger
them, and most importantly, your
ability to consciously prevent
your ANTs from spinning out of
control..
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Go
on the counter-attack. Fight
back against the negative
thoughts by asking yourself a
series of questions that will
reveal the ANTs as false and
counter-productive. Try asking
yourself these seven kinds of
questions:
Evidence: What is the
objective evidence for this ANT?
Exaggeration: Is this ANT
an exaggeration? Am I
over-reacting? Am I
over-generalizing?
Alternatives: What are
some other possible
explanations?
Flexibility: Can I
evaluate this situation in more
flexible terms? Am I
thinking in overly rigid,
black-or-white, all-or-none
terms?
Utility: Is this belief
empowering or
counter-productive?
Comparison: How have
others fared in similar
situations?
Role reversal: How would
I evaluate other people who
performed as I did?
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NLP: 20 Lessons
e-Book
for self-learners
PowerPoint slides
for teachers / trainers /
consultants |
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