The Anxiety Network began in 1995 due to growing demand from people around the world wanting help in understanding and overcoming their anxiety disorder. I’M GOING TO GIVE THOSE ANTS WHAT THEY DESERVE.SOME VERY SWEET TASTING POISON. WHERE’S MY INSECTICIDE? IT’S TIME TO DO SOME ANT CONTROL. NO MORE! I’M NOT GOING TO SPOIL MY DAY CRYING OVER SPILT MILK! I’VE GOT BETTER THINGS TO THINK ABOUT AND DO. I CHOOSE TO DO OTHER THINGS AND GO IN A DIFFERENT, HEALTHY DIRECTION. Technically, we’re "dropping" these thoughts down into our emotional brain, but the "bone marrow" concept can be quite helpful. I AM GOING TO PRACTICE USING MY NEW THINKING STRATEGIES UNTIL THEY GET DOWN TO MY VERY BONE MARROW. IF I FOCUS ON MY PRESENT, MY HEALING STRATEGIES, AND MY POSITIVE PLAN FOR THE DAY, I’M ON THE RIGHT TRACK FOR A BETTER LIFE! Thanks to J. IF I FOCUS ON ANXIETY AND THE PAIN IT CAUSES, MY ANXIETY GROWS. NO WAY AM I GOING TO LET THIS PARALYZE ME! I DELIBERATELY TURN MY BACK ON WHAT I CAN’T CONTROL, AND REALIZE I AM BEGINNING THE "RENAISSANCE" OF MY NEW LIFE. Thinking and analyzing situations just makes us worse – we stop the overblown thoughts and deliberately move on to something constructive. A reminder that we make mountains out of molehills. WHY AM I LETTING MYSELF GET WORKED UP ANYWAY? IT’S NO BIG DEAL! Focusing on the present ensures that your future will be bright. WHAT’S IN THE PAST IS OVER, I CAN’T CONTROL IT, IT’S GONE, FORGET IT, THE PRESENT IS WHERE I WANT TO STAY! A longer statement that is said more forcefully (not angrily) to put the past where it belongs – in the graveyard. reports that when she realizes that she’s ruminating on past events that she can raise her voice, with determination, and say SO WHAT? (loudly) to cut off the ruminating thinking. SO WHAT? - This is a stronger and more determined SO WHAT? than we’ve used before. Finally, find something to DO that takes your concentration, interest, and focus AWAY FROM those old negative, vicious-cycle thoughts. Then, decide to BREAK THE CYCLE by using a "thought stopping" statement (some examples are below). First, NOTICE that you’re trapped in the vicious cycle of automatic negative thinking (ANTs).
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