So what are they? An automatic negative thought is a reflexive reaction to a social or emotional stimulus in pessimistic or negative way. Most of the different anxiety disorders cause them. For Social Anxiety sufferers, this usually leads to feelings that you're constantly being judged, or that you're certain to fail. It also affects how you receive compliments or criticisms. I'll present some examples here. It's important to remember that these reactions won't be exactly the same for everyone.
It's a thought spiral of negativity. Your immediate negative reaction to a stimulus causes you to panic and react poorly, which causes you to behave strangely or oddly, which in turn, enhances your belief that you can't perform in the next situation. It becomes a self-fulfilling prophecy. The third example is just a brief look at the thought process I have before every social event I go to. I've actually circled the block for ten minutes to avoid being the first at a party.
Knowing that these thought processes are happening to you and that they aren't rational or healthy ways to react to a situation is very helpful. It doesn't make them go away but it makes you question your initial reactions. When you think, "Everyone here is judging me," you can evaluate that. "Am I really being scrutinized more than anyone else? How would someone else look at this situation?"
Today's Tips:
- It's important to remember that SAD sufferers process information completely different from the way people without SAD do. If you know someone with SAD, remember that your expectations for how they're going to react to something are likely incorrect.
- If you have SAD, try and look for any ANTs that you're having. Make a list or keep a journal if you think that will be helpful. Find a friend that you trust and discuss a few social situations with them. Ask them how they would react to a situation and compare that to how you would react. This will help you identify your own personal ANTs.
- Most importantly, remember that you aren't a freak, and you're not a wuss. Don't let friends mock you for how your brain processes your surroundings. Remember that what you're going through is completely outside of their experience. Even if you've told them about your anxiety or panic disorder, they likely don't fully understand it. Some people will always think of anxiety and panic disorders as all in your head and will never take them seriously. Don't let them get to you.
- Own your ANTs, don't let them own you. You are beautiful and special. Believe it and it will get you through some very difficult times.
