Retrain the Brain: Break Negative Thinking Patterns With Self-Affirmations and A.N.T.S

As neuroscience increasingly enters mainstream conversations, we’re gaining fascinating insights into brain function, especially the concept of neuroplasticity. Neuroplasticity, the brain’s ability to rewire itself, reveals that we can change our thought patterns, attitudes, and even our behavior [1]. As a life coach who values the power of interconnectedness of mind and body, neuroplasticity is an opportunity to evolve ourselves positively and consciously from top-down. It is simply a matter of setting the right mental exercises into motion. 

Two effective ways of leveraging neuroplasticity to break negative thought patterns are through daily self-affirmations and the practice of “killing the A.N.T.S” as coined by Dr. Amen [2]. By adopting these techniques, you can shift toward positive psychology by building more gratitude and positive self-talk, which in time will break the habitual cycle of negative self-thinking.

Self-Affirmations to Rewiring the Brain

According to an article by MD David Hanscom [3], self-affirmations have been shown to counteract the brain’s negativity bias, thus your brain shifts to focus more on positive stimuli. As we evolve to see and experience more positivity, we grow in optimism.

The way daily affirmations work is by disrupting the established neural pathways that feed into habitual negative thought patterns, adapting our outlook in a beneficial way. This conscious effort to feed your brain positive words facilitates the very concept of neuroplasticity. Overtime, repeating affirmations reinforces new neural pathways, making it easier for your brain to automatically take these routes in the future.

Killing the A.N.T.S

Complimenting daily affirmations is the method of killing the “Automatic Negative Thoughts” (A.N.T.S) as proposed by brain specialist, Dr. Amen [2]. Similar to those annoying ants in your home, A.N.T.S in your mind can take over and make life difficult and stressful. Using the A.N.T.S exercise to identify your negative thought patterns, and challenging them, disrupts the conditioned neural pathways, providing opportunity for reprogrammed, positive pathways to form.

Using These Two Methods Together

When combined, daily affirmations and killing the A.N.T.S provide a holistic, interconnected approach to breaking negative thinking patterns. While affirmations work on creating new, positive neural pathways, killing the A.N.T.S ensures that the negative ones are weakened, allowing your brain the space to build on positivity.

The Nervous System and Positive Psychology

Let’s take this a step further and discuss how not just your brain benefits from these exercises. Your nervous system as a whole also benefits in an optimal way. As our thinking shifts away from negativity and into positivity, our stress is reduced, anxiety levels can lower, and mood improves.This is a ripple effect of a mind operating from a place of positive psychology. Ultimately, you’re not just breaking down negativity, but creating an environment where happiness becomes your default setting.

Consistency is Key

To see results and experience a shift to positivity, the practice of self-affirmations and killing the A.N.T.S needs to be consistent. Just as a workout regime shows results over time, it is the same for our thinking patterns. The pathways in our brain need repeated reinforcement to evolve into that default happiness setting. Creating a routine where affirmations and A.N.T.S are part of your morning is important. 

In summary, the fascinating world of neuroplasticity offers us a scientific basis for why and how techniques like self-affirmations and killing the A.N.T.S can disrupt our thought patterns, for the better. Not only that, but we can shift our entire nervous system towards a more positive and resilient state.

How To Start

Life coaching is a great approach to successfully begin your new routine with daily self-affirmations and A.N.TS. Through coaching, we develop a strategy for staying consistent as you reprogram your neural pathways. Coaching can help you develop the skills to write powerful and meaningful affirmations, practice A.N.T.S, discuss the hurdles as you introduce this new daily routine, form an accountability plan, and explore greater life goals that surface from such powerful work. Routine is important when creating a lifestyle change, and it can also be challenging when you first begin, as studies have shown [4]. Utilizing coaching sessions can be the building blocks as you lay the foundation for a lasting routine around positive psychology. If you are interested in a coaching session to explore more, or have questions, reach out. 

Holly Corwin is an ICF Certified Life Coach. ICF certification serves as a critical benchmark for quality and ethical standards in the coaching industry, providing much-needed credibility and uniformity in an otherwise unregulated field.

References

[1] “Neuroplasticity,” Psychology Today, https://www.psychologytoday.com/us/basics/neuroplasticity (accessed Oct. 1, 2023). 

[2] D. G. Amen, “Do you have an ant infestation in your head?,” Amen Clinics Do You Have an ANT Infestation in Your Head Comments, https://www.amenclinics.com/blog/do-you-have-an-ant-infestation-in-your-head/?_ga=2.19892475.2126054130.1696172024-411186785.1696172023 (accessed Oct. 1, 2023). 

[3] D. Hanscom, “Affirmations and neuroplasticity,” Psychology Today, https://www.psychologytoday.com/us/blog/anxiety-another-name-pain/202001/affirmations-and-neuroplasticity (accessed Oct. 1, 2023). 

[4] K. R. Arlinghaus and C. A. Johnston, “The importance of creating habits and routine,” American journal of lifestyle medicine, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6378489/ (accessed Oct. 1, 2023).