Using the Power of Positivity to Conquer ANTs (Automatic Negative Thoughts)

Last Saturday, I had the pleasure of paddling on the Willamette River in Portland, Oregon, with the incredible Pink Phoenix Dragon Boat team—a group of strong, resilient breast cancer survivors. In fact, it is the first all breast cancer survivor dragon boat team in the country. I woke up at 6 a.m. thinking, "How am I going to do this?" I'd just had a chemotherapy infusion, a blood transfusion due to low counts, and a Zometa injection to strengthen my bones. I was drained—not just from the treatments, but from the stress and anxiety that come with hours on the infusion floor.

But I got up and did it anyway.

I paddled as a rookie, side-by-side with 22 powerful women who reminded me of the strength we carry, even on our hardest days. When the dragon boat caller shouted, “You can do this, you are strong, keep going, come on women, power now, you need this, race pace now, beautiful!” I felt lifted—physically and emotionally. Paddling together is what helps make them strong and gives them hope for improved quality of life in their future. Later, over coffee, I told her how much her words meant to me.

She told me she struggled with negative thoughts after her breast cancer diagnosis, and introduced me to the concept of ANTs: Automatic Negative Thought Syndrome.

“Negative thoughts are like ants. When they show up, I want to shake them off, flick them away” – Meg, Pink Phoenix Dragon Boat Caller

Battling ANTs: Understanding and Overcoming Automatic Negative Thought Syndrome

If you’ve been diagnosed with metastatic breast cancer or undergone cancer treatment, you may be all too familiar with waking up in dread. A voice whispers,
"How will I find the energy to get through the day?"
"What if the treatment isn’t working?"
"Why do I feel so alone?"

These are Automatic Negative Thoughts (ANTs)—spontaneous, often irrational thoughts that can overwhelm even the strongest among us. First coined by Dr. Daniel Amen, ANTs can distort reality, increase anxiety, deepen depression, and feed fear after cancer treatment.

Common Types of ANTs in Cancer Survivorship

Recognizing these thoughts is the first step in healing. Here are some you may encounter:

• All-or-Nothing Thinking
  “If I’m not completely healthy, I’ve failed.”

• Catastrophizing
  “My scan results will be the worst-case scenario.”

• Mind Reading
  “My friends don’t reach out because they’re tired of my illness.”

• Fortune Telling
  “I know this treatment won’t work.”

• Personalization
  “It’s my fault I’m sick again.”

These thoughts often sneak in quietly during moments of fatigue, fear, or isolation—especially common during cancer recurrence, long waits for scan results, or during recovery from intense treatment cycles.

Why ANTs Matter During and After Breast Cancer Treatment

Unchecked, these thoughts can impact more than mood. They may:

• Weaken your mental resilience

• Increase fatigue and pain perception

• Undermine your recovery mindset

• Make it harder to connect with others

• Delay seeking support or treatment

For metastatic breast cancer patients, managing mental health becomes a crucial part of treatment and quality of life.

5 Tools to Decrease Negative Thoughts During and After Cancer

Here are some tips to help you recognize, challenge, and manage ANTs while navigating breast cancer treatment and survivorship:

1. Catch the ANTs

Awareness is your first line of defense. Keep a journal and write down thoughts that trigger stress, sadness, or fear.

2. Challenge the Thought

Ask:
Is this 100% true?
Would I say this to a friend in my situation?
Look for evidence against the thought.

3. Replace with a Kinder Narrative

Reframe your thinking. Instead of “I’m weak,” say:
"I am doing my best with what I have. That’s brave."

4. Practice Mindfulness and Self-Compassion

Breathing exercises, guided imagery, and meditation can create space between you and your thoughts. Apps like Insight Timer or Calm offer free sessions tailored to cancer anxiety.

5. Seek Help from a Mental Health Professional

Cognitive Behavioral Therapy (CBT), support groups, and survivorship counseling can provide specific tools to challenge recurring negative thoughts and deal with the emotional weight of cancer.

Final Thoughts: You Are Not Your Thoughts

You can’t always stop negative thoughts from appearing—but you can decide how to respond. Like ants at a picnic, they show up uninvited. But with practice, compassion, and support, you can learn to gently guide them out and reclaim a more peaceful mindset.

To anyone dealing with breast cancer, metastatic disease, or the emotional aftermath of treatment—know this: you’re not alone, and your strength includes reaching out, getting support, and believing in better days.

“Cancer taught me to paddle through pain, and the power of words taught me how to row with hope and find my courage.”

Learn more here about Pink Phoenix Dragon Boat Team here @ https://www.youtube.com/channel/UC7lgftV57ZYx-inA_GC6Emw

Learn more here about ANTS @ https://amzn.to/4dcb0V8