Tips for Challenging Automatic Negative Thoughts

A former executive for Skyauction.com and ArisGlobal, Mark Hirschhorn possesses more than 25 years of senior-level experience. Since 2020, Mark Hirschhorn has presided over the teletherapy company Talkspace, which connects users to one-on-one counseling sessions. Enterprise packages for employee assistance programs also include access to the wellness and mood tracking app Happify.

Happify leverages concepts such as neuroplasticity to train the brain to move away from negative thinking that is often caused by a cognitive process known as automatic negative thoughts (ANT). ANTs occur as a result of evolution. However, the more a negative thought is repeated, the easier the brain can access it. Uncontrolled ANTs can lead to anxiety and depression.

Actively challenging the veracity of an ANT is an effective way to break the harmful thought pattern. This can be done by writing down facts that contradict the thought.

People can also challenge their ANTs by considering if a trusted friend or family member would share the same opinion. Analyzing the wording of ANTs is also helpful. For example, overgeneralizing statements that include the words “never” and “always” can be countered by thinking of exceptions.