Managing Negative Thoughts at Work: Understanding ANTs and CATs
An insight into how to start having positive thoughts while going through
your career search.
This page introduces the concepts of ANTs (Automatic Negative Thoughts) and CATs (Capability-Affirming Thoughts), and explains how you can use them to improve how you think and feel at work.
What are Automatic Negative Thoughts (ANTs)?
Automatic Negative Thoughts, often called ANTs, are thoughts that appear automatically without conscious effort. They are usually critical, pessimistic, or self-doubting and can affect how you feel and behave.
Examples of ANTs include:
- “I am not good enough for this role.”
- “I always get things wrong.”
- “I will fail if I try something new.”
These thoughts often follow a cycle of do – think – feel, where negative thinking leads to negative emotions and reduced confidence.
Why ANTs matter at work
ANTs can have a real impact on your performance and wellbeing. When left unchallenged, they may lead to stress, reduced confidence, and avoidance of new opportunities.
Becoming aware of your ANTs is the first step to managing them and building resilience in the workplace.
What are Capability-Affirming Thoughts (CATs)?
CATs are the opposite of ANTs. They are Capability-Affirming Thoughts that help you think constructively, encourage confidence, and reinforce belief in your abilities.
Examples of CATs include:
- “I have handled challenges before and can do it again.”
- “I am learning and improving.”
- “It is okay to ask for help when I need it.”
CATs help you visualise success and approach situations with a more balanced mindset.
How to replace ANTs with CATs
Replacing ANTs with CATs does not mean ignoring challenges. It means responding to them in a more supportive and realistic way.
When you notice an ANT:
- Pause and acknowledge the thought
- Ask yourself if it is fact or assumption
- Replace it with a balanced, capability-affirming statement
Over time, this practice can help reduce self-criticism and build confidence.
A simple exercise you can try
Try this short exercise to increase awareness of your thinking patterns:
- Write down your common ANTs in one list
- Next to each ANT, write a CAT that challenges it
- Add actions you can take, people you can speak to, or reminders that help reduce the concern
This exercise can be especially helpful during job applications, interviews, or when starting a new role.
Getting support and building resilience
Managing negative thoughts is a skill that develops over time. Seeking support, reflecting on your experiences, and practicing positive thinking strategies can help strengthen your resilience at work.
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