Researched and Curated By Rev. Dr. Philippe SHOCK Matthews

Got Racial ANTs!

Hey fam, I have a few questions I would like to ask you.

Do you have ANTs? (Automatic Negative Thoughts)?

Are you struggling to stay positive amid trauma and turmoil?

Do you find yourself ruminating and worrying endlessly, causing you to lose track of time and procrastinate? If so, you may be dealing with ANTs!

Let’s delve deeper into Automatic Negative Thoughts (ANTs) and their intricate impact on our well-being as 1st Frequency people dealing with racial trauma. ANTs are persistent, intrusive, and often distorted negative thoughts that can infiltrate our minds, particularly during times of trauma and turmoil. They act like tiny, persistent pests that gnaw away at our positivity and peace of mind.

Imagine a scenario where you’re faced with a challenging situation. Instead of approaching it rationally and optimistically, ANTs start to creep in. You might think, “I’m not good enough to handle this,” or engage in ghosting trauma and think “This will end badly.” These negative thoughts can quickly spiral, leading to a torrent of worry and rumination.

The insidious nature of ANTs lies in their ability to hijack our attention. They can consume our thoughts, making it difficult to focus on anything else. This can lead to procrastination as we become overwhelmed by the weight of our negative thoughts. Time seems to slip away as we get caught in a cycle of worry and self-doubt.

Moreover, ANTs have the potential to distort our perception of reality. They can make us see the world through a dark, pessimistic lens, magnifying our fears and minimizing our strengths. This distorted perspective can make making sound decisions and taking positive action challenging.

Recognizing and challenging ANTs is crucial for regaining control of our thoughts and emotions. It involves questioning the validity of these negative thoughts, examining the evidence, and replacing them with more realistic and positive alternatives. This process requires practice and patience, but consistent effort makes it possible to tame the ANTs and cultivate a healthier, more positive mindset.

Remember, you’re not alone in your struggles with ANTs. Many people experience these negative thoughts, but knowing that you have the power to overcome them is essential. By acknowledging, challenging, and replacing ANTs, you can break free from their grip and unlock your true potential.

On average, research suggests that people can have anywhere from 12,000 to 60,000 thoughts per day, and a significant portion of these thoughts—estimated at 80%—can be negative. That translates to 48,000 negative thoughts daily for those on the higher end of the spectrum.

If we break it down by the hour, given that there are 24 hours a day, this would amount to approximately 2,000 to 2,500 negative thoughts per hour during waking hours. However, these figures vary widely depending on factors like individual mental health, life circumstances, and stress levels.

It’s also worth noting that negative thinking is often repetitive—many of the same negative thoughts recur throughout the day, contributing to emotional stress and mental fatigue.

From a Black mental health perspective, chronic exposure to racial trauma, microaggressions, and systemic discrimination can amplify negative thinking patterns, potentially increasing the frequency and intensity of these negative thoughts for Black individuals. Healing from this often requires culturally attuned mental health practices, such as mindfulness, community support, and culturally rooted self-care strategies.

The Stats

Frequency of Thoughts

– The average person has approximately 60,000 thoughts per day[1][7].

– Some estimates suggest we have between 6,000 to 60,000 thoughts per day[1].

– A study at Queen’s University estimated we have about 6,200 thoughts per day[5].

Proportion of Negative Thoughts

– According to the National Science Foundation, 80% of our thoughts are negative[5][8].

– 75% of thoughts are repetitive[2].

– 95% of our thoughts are repetitive[5].

Automatic Negative Thoughts (ANTs)

While there isn’t a specific number given for ANTs per day, we can infer:

– If 80% of 60,000 daily thoughts are negative, that would be about 48,000 negative thoughts per day.

– ANTs are involuntary, habitual thoughts that focus on negatives, exaggerate problems, or predict disaster[1].

– They can significantly impact mental health, happiness, and overall quality of life[2].

Impact of ANTs

– ANTs can contribute to anxiety, depression, and other mental health issues[1][3].

– They can distort perception, trigger strong emotions, and influence behavior in harmful ways[1].

– People with higher levels of automatic negative thoughts are more likely to show increased fear and avoidance in social situations[3].

It’s important to note that while we may have many negative thoughts, not all of them are necessarily ANTs. ANTs are specifically the involuntary, habitual negative thoughts that can be particularly impactful on our mental state. Recognizing and managing these thoughts through techniques like mindfulness, cognitive behavioral therapy, and positive self-talk can help improve mental well-being[1][4][5].

Sources:

[1] Automatic Negative Thoughts – Therapy in a Nutshell https://therapyinanutshell.com/automatic-negative-thoughts/
[2] The impact of 45,000 negative thoughts, Sandy Loder https://insights.peak-dynamics.net/post/102ia4i/the-impact-of-45-000-negative-thoughts
[3] Automatic negative thoughts – Wikipedia https://en.wikipedia.org/wiki/Automatic_negative_thoughts
[4] Break free from 3 self-sabotaging ANTs — automatic negative … https://www.health.harvard.edu/blog/break-free-from-3-self-sabotaging-ants-automatic-negative-thoughts-202211082847
[5] Stuck on Negative Thinking – Care Counseling https://care-clinics.com/stuck-on-negative-thinking/
[6] How Many Thoughts Do You Have Per Day? And Other FAQs https://www.healthline.com/health/how-many-thoughts-per-day
[7] A thought is a thought – www.yourtimetogrow.com https://yourtimetogrow.com/a-thought-is-a-thought/
[8] 80% of Our Thoughts Are Negative – Control Them! – LinkedIn https://www.linkedin.com/pulse/80-our-thoughts-negative-control-them-magsud-rahmanov

Rumination (Worry Wort)!

Chronic rumination serves as a mental loop that traps individuals in a cycle of persistent stress, intensifying both the body’s and the mind’s responses. When we ruminate, we repeatedly replay stressful events or experiences, keeping our nervous system in a heightened state of arousal. This ongoing mental state signals to the body that it is in a constant fight-or-flight mode, never fully allowing the physiological systems to rest and recover.

For many Black individuals, the stress of systemic inequities, racism, and discrimination makes this loop all too familiar. These stressors are not isolated incidents but ongoing realities that permeate various aspects of daily life, from navigating racial biases in professional settings to confronting microaggressions in social spaces. Chronic rumination in this context means that Black individuals may continually replay instances of injustice, racism, or discrimination, which exacerbates their physiological stress response. Over time, this heightened arousal can lead to an array of health issues, such as hypertension, anxiety, and depression, as the body’s natural coping mechanisms become worn down by relentless stress.

Dr. William A. Smith’s concept of “racial battle fatigue” articulates the toll this constant rumination takes. Racial battle fatigue describes the cumulative impact of the relentless stress Black people face as they navigate and resist racist environments. It’s not just the immediate effect of a single encounter with racism; it’s the continuous, exhausting mental and physical wear of preparing for, confronting, and processing these experiences. Each instance of racism, discrimination, or microaggression can be relived through rumination, keeping the stress response active and preventing healing. Over time, this can lead to chronic health conditions, as the body’s prolonged exposure to stress hormones like cortisol and adrenaline weakens the immune system and disrupts essential bodily functions.

The interplay between chronic rumination and systemic inequities underscores the importance of addressing not only the direct effects of racism but also the secondary psychological patterns that develop in response. As Black individuals face these compounded stressors, strategies for interrupting the cycle of rumination and promoting mental and physical well-being become vital in the journey toward healing and resilience.

Here’s how rumination plays a role in mental health, especially in the context of Black trauma:

1. Reinforcing Negative Thought Cycles

Rumination keeps the mind locked in a loop of negative thinking. Instead of processing a difficult experience and moving forward, individuals may continuously revisit painful memories or injustices. For Black people, this might include recurring thoughts about experiences of racism, microaggressions, or the feeling of being undervalued or invisible in predominantly white spaces. This mental loop can prevent healing, reinforcing a sense of hopelessness.

2. Exacerbating Stress and Trauma

Chronic rumination heightens the physiological effects of stress by keeping the body and mind in a heightened state of arousal. Given the chronic stress many Black individuals face due to systemic inequities, rumination can worsen these stress responses, leading to higher risks of issues like hypertension, anxiety, or depression.

3. Undermining Mental Health Recovery

Culturally specific trauma, such as the legacy of the MAAFA (the Black Holocaust), can lead to historical and intergenerational trauma that amplifies rumination. Black individuals may ruminate not just on personal trauma but on collective trauma—feeling the weight of historical injustices like slavery, segregation, and ongoing systemic racism. This can impede mental health recovery and increase feelings of despair or anger about these ongoing societal challenges.

4. Internalizing Oppression

Rumination can also lead to internalized racism—where the negative messages about Blackness, perpetuated by a racist society, are absorbed and replayed in the mind. This can manifest in self-doubt, low self-esteem, or self-criticism, as individuals question their worth and abilities in the face of a society that devalues them.

5. Interference with Problem-Solving

Rumination tends to keep individuals stuck in a cycle of passive contemplation rather than leading to solutions. For Black people facing structural barriers, this can make it more difficult to engage in active problem-solving around their issues, whether related to education, employment, healthcare, or social mobility.

7 Steps To Help Eliminate Or Control Automatic Negative Thoughts And Rumination

1. Develop Awareness Through Mindfulness Practices
The first step in managing automatic negative thoughts (ANTs) and rumination is to cultivate awareness. Mindfulness practices, such as meditation or deep breathing exercises, can help Black individuals observe their thoughts without immediate judgment. By noticing when they begin to ruminate, they gain the ability to interrupt the process before it spirals. A mindfulness approach allows one to acknowledge feelings of racial trauma without letting those emotions dominate the mind. Integrating mindfulness into daily routines—like mindful walking, eating, or even mindful listening to music—can help build a habit of staying grounded in the present moment.

2. Engage in Self-Compassionate Reflection
Racial trauma often induces feelings of self-blame or inadequacy due to internalized societal racism. It’s crucial to counter this with self-compassion. Encourage a shift in self-dialogue from self-criticism to self-kindness. For instance, when negative thoughts arise, it may help to respond internally with affirmations that acknowledge the difficulty of navigating racialized experiences. Remind oneself that these thoughts and feelings are normal responses to trauma and not personal failings. Self-compassion breaks the cycle of rumination by replacing harsh inner narratives with understanding and kindness.

3. Challenge and Reframe Negative Thoughts
One effective way to manage automatic negative thoughts is to actively challenge them. This step involves identifying common cognitive distortions, such as catastrophizing or overgeneralizing, and replacing them with more balanced perspectives. For example, if the thought “I will never succeed because of systemic racism” arises, challenge it by acknowledging past successes and the resilience that has been cultivated despite adversity. This reframing technique helps to dismantle the grip of negative thoughts and emphasizes a broader, more nuanced view of one’s reality.

4. Create a Supportive Network
A strong support system is invaluable in combating rumination. Engage in conversations with trusted friends, family members, or mental health professionals who are culturally competent and empathetic to the Black experience. Finding spaces, whether physical or virtual, where Black individuals can openly discuss their experiences with racial trauma can alleviate the sense of isolation that often accompanies rumination. Being in community can serve as a mirror, reflecting the truth of one’s experiences while offering validation and alternative perspectives.

5. Set Boundaries for Media Consumption
Continuous exposure to media reports of racial injustice can perpetuate rumination and keep the mind in a heightened state of stress. It is essential to set healthy boundaries around media consumption, including social media and news outlets. This could mean limiting the time spent consuming media, unfollowing triggering accounts, or dedicating specific times for engagement. By regulating media exposure, individuals can protect their mental space and focus on activities that promote healing and joy.

6. Practice Physical Self-Care
Addressing the physiological impact of stress is a critical component in breaking the cycle of rumination. Physical activities like exercise, yoga, or simply spending time in nature can release tension and promote relaxation. Movement also helps in processing trauma stored in the body, allowing for a healthier release of pent-up energy. Additionally, adequate sleep, hydration, and nutrition can significantly improve mood and reduce the frequency of negative thought patterns, creating a more conducive environment for positive mental health.

7. Develop an Affirming Routine
Create daily routines that incorporate practices fostering a positive mental state. This can include morning affirmations, journaling about gratitude or daily victories, and setting intentions focused on self-empowerment and joy. Cultural practices, such as embracing spiritual rituals, connecting with African heritage, or engaging in artistic expression, can reaffirm one’s identity and counter the negative messages internalized from systemic oppression. By building an affirming routine, Black individuals can proactively cultivate mental resilience and reduce the inclination to ruminate on negative experiences.

Implementing these steps consistently can help Black people manage the automatic negative thoughts stemming from racial trauma, promoting a pathway towards mental and emotional well-being.

Immediate Resources:

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