By Joy Stephenson-Laws, JD, Founder

Think of life as an ongoing picnic. No picnic (or single day) is the same. The weather, food and, of course, company all play a major role in the quality of the picnic. Some picnics are better than others depending on these variables, however, we can be certain that if a bunch of ants show up to the party it’s not a fun time. 

I recently came across an article by the Northeast Georgia Physicians Group (NGPG) and really enjoyed learning about the ANT model. I am a huge advocate of mind training and positive thinking, but this is a technique that I had actually never heard of. Those ants in the picnic I referred to are actually negative thoughts - more specifically “automatic negative thoughts” or “ANTs.” 

“Think of each automatic negative thought (ANT) as a real-life ant. One or two ants at a picnic aren’t going to ruin your lunch, but if an entire colony of ants shows up, then the day probably won’t be very pleasant. Similarly, automatic negative thoughts can take over your life when they multiply and get out of control, so we’re going to discuss how to get rid of them,” according to NGPG.

I think this concept and visualizing it really resonates with a lot of people. We have all experienced those days, maybe even weeks, months or years when negative thinking seems to be automatic and pervasive. It can be very detrimental when you go into negative thinking autopilot and may not even realize how negative your thinking is and not be aware of the poor impact it can have on both your mental and physical health.

“Just as breathing happens without our conscious control, negative thinking will always occupy a chamber of our minds. We can empower these thoughts, allowing them to undermine our mood, or we can recognize them for what they truly are—distortions conceived in emotional pain,” wrote Dr. John D. Kelly, IV, in an article published by the National Institutes of Health (NIH).

We can have up to 60,000 thoughts in just one day! I don't know about you, but I want those thoughts to be positive and uplifting.

It’s widely known that negative thoughts can contribute to depression and a poor quality of life, but I do not think that the physical impact is acknowledged nearly enough. For example, negative thinking and chronic stress can raise blood pressure and impact the immune system (which is imperative for fighting off illness).

If you are someone who is constantly angry about the state of things - perhaps finances, relationships, being mad about “being stuck,” know that this may increase your risk of developing coronary heart disease (CHD).

“Chronic anger and hostility have also been linked to increased risk of CHD. In a meta-analysis of 25 studies, anger and hostility were associated with increases in incident CHD,” according to the American Heart Association.”

RNT is essentially that colony of ants showing up to the picnic every day, all day. What’s really concerning is that RNT may increase your risk of cognitive decline and developing dementia. 

“Repetitive negative thinking (RNT) is a transdiagnostic process that manifests across several mental health disorders associated with increased vulnerability to dementia. RNT has thus been proposed as a candidate marker of risk for dementia and, relatedly, could contribute to the manifestation of SCD [subjective cognitive decline],” reports the NIH.

A recent study conducted by researchers from University College London that looked at people 55 years of age and older, found evidence suggesting that RNT is linked to subsequent cognitive decline as well as “the deposition of harmful brain proteins linked to Alzheimer's,” according to a report from ScienceDaily.

“The researchers found that people who exhibited higher RNT patterns experienced more cognitive decline over a four-year period, and declines in memory (which is among the earlier signs of Alzheimer's disease), and they were more likely to have amyloid and tau deposits in their brain.”

This knowledge is so powerful. We may not be able to control everything, and disease can happen. However, there is so much we can control with positive thinking and good lifestyle habits.

According to the article from NGPG, there are actually different species of ANTs. To name a few, there are:

• “All-or-nothing” ANTs - The situation is either all good or bad (very extreme and nothing in between)
• “Fortune-telling” ANTs - Predicting gloom and doom in the future
• “Blaming” ANTs - Putting your problems on other people

Be sure to check out all the different species of ANTs, so that you can identify the ones that may be holding you back in life or cause you to live a life you do not want.

Be proactive. ANT eater!

Too much negative thinking can lead to this distorted reality that these bad things are true and that you have no control and are helpless, but I promise you are not helpless. 

“Think of all the reasons why that ANT may not be the truth and examples that counteract the ANT. This is called the ANT eater,” (NGPG).

For example, take the ANT “I will never have enough money.” Is this true? Is it rooted in fact? The answer is no. Kill this ANT by populating your mind with more positive thinking. You may also find that these positive thoughts have more truth to them and make you realize that you are not taking responsibility. For instance, replace the ANT with:

• “If I budget properly, I will have enough money.”
• “I have a healthy mind and body. I am also smart and talented. I am resourceful, and can find ways to supplement my income.”
• “I am fed, clothed and have shelter. I do have enough money.”
• “I live in a great universe, and I am attracting abundance.”

This doesn’t mean that financial struggles will not occur in life, but positive thinking can definitely help you take action and have less stress.

The ANT model is a cognitive behavioral therapy technique. To learn more about this, I highly recommend checking out this article from Harvard Health. How you respond to life’s challenges really does have a great influence on your health. Some research suggests that even fake smiling reduces heart rate and blood pressure in a stressful situation. So just breathe, smile and don’t let those ANTs ruin the picnic.

As always, don’t forget the importance of good nutrition and exercise when it comes to mental and physical health as well as happy and healthy longevity.

Also consider taking a comprehensive nutrient test. Nutrient imbalance or deficiency may promote negative thinking by contributing to stress and irritability. Optimal brain health is important. If you discover you have any nutritional issues, a competent healthcare professional can work with you to adjust your diet and possibly recommend quality supplements you can include in your regimen. 

Enjoy your healthy life!