While you may not have heard of the phrases “cognitive distortions” or “Automatic Negative Thoughts,” I can guarantee you know precisely what they are. We all experience negative self-talk at times. We have inner bullies who rise up and tell us untrue things seemingly out of nowhere.

Psychiatrist Aaron Beck pioneered research on cognitive distortions in the 1960s while creating the treatment method known as Cognitive Behavioral Therapy (CBT).

These distortions are completely normal and most likely came about to help with our evolutionary survival as a species.

However, we’re no longer “in the wilderness,” and prolonged use of these distortions leads to stress, a reduction in serotonin and dopamine, and acceleration of the aging process.

So how do we recognize and stop relying on them?

First, we must know what they are. Today we’ll start with 5 common ones and continue next week with 5 more.

Types of Automatic Negative Thoughts

ANT #1: POLARIZED THINKING

Also known as black-and-white thinking, or all-or-nothing thinking, this is when we think in terms of extremes, such as either we’re perfect or abject failures.

Example: I always fail when I try something new; I fail at everything.

ANT #2: OVERGENERALIZATION

Similar to polarized thinking, overgeneralization is when we take one conclusion about something specific and incorrectly apply that broadly to everything.

Example: My last relationship failed miserably—I’ll never be loved.

ANT #3: CATASTROPHIZING

This is when we assume the worst when faced with unknowns. Often people develop this thinking in response to trauma—understandable reactions to very real events.

Example: My pap smear came back abnormal; I’m going to die of cancer.

ANT #4: PERSONALIZATION

This is when you make things about yourself that simply aren’t—such as blaming yourself for circumstances out of your control, or incorrectly assuming you’re hated. Personalization is associated with heightened anxiety and depression.

Example: Lee didn’t call me back. He’s mad and going to dump me.

ANT #5: MIND READING

As you would guess, this is when we take mental shortcuts and make assumptions based on what we think other people are thinking. We propose to know without evidence and use it to reinforce our own theories.

Example: Everyone in this cafeteria thinks I’m a loser for eating alone.

Be mindful this coming week and see if any of these cognitive distortions come up for you. Next week we’ll go over 5 more and talk about ways to transform them into more useful thoughts. We don’t need all these ANTs at our picnic!