Daily Check-in with My Automatic Negative Thoughts (ANTs)

***How to read: The poetry portion is in bold while I left the steps/instructions italicized and underlined.***

DAILY ANT CHECK (Automatic Negative Thoughts):

1. Situation:

What is this situation that has my brain racing?

2. ANT (exact thought):

Focus in on the thought my mind won’t stop tracing.

3. Distortion(s):

Is the fortune telling of my perfectionism catastrophizing?

4. True?

Are these lies on repeat while plagiarizing?

5. False?

If it’s not legit I must acquit!

There’s no space for these thoughts to exist!

6. More accurate thought:

Are these facts my feelings caught?

Or with negativity are my thoughts fraught?

7. How do I feel now (1 calm - 10 spiraling)

Reevaluate and rate

the level of my self-hate.

8. Small action I’ll take now:

Put it down on paper

and leave it there for later.

Be positive in my self-talk

and go take a short walk.

Reminder:

Thoughts≠Facts

My brain is an organ, not truth wearing skin.

Thoughts knock politely. I choose who gets in.

A thought is just a thought and not an automatic sin.