3 Strategies for Thought Stopping | Cognitive Behavioral Therapy Nuggets
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Thought stopping is a technique used to redirect the mind and prevent intrusive and unwanted thoughts. It involves consciously deciding not to think about the intrusive thought and replacing it with something else, such as a mantra or engaging in a different activity. By occupying the mind with something else, the intrusive thought is prevented from taking over. Talking out loud or narrating actions can help stay grounded in the present moment.
If the intrusive thought persists, it is important to question the benefit of ruminating on it. Worrying often does not change anything or help the situation. Instead, it is more productive to focus on addressing the thought or improving the issue. If there is nothing that can be done at the moment, it is important to give oneself permission to let go of the worry and not continue to revisit it. Writing down worries and physically symbolizing shelving them can be helpful.
Thought stopping is a skill that takes time to develop, especially for those who tend to ruminate or worry a lot. Starting small and setting achievable goals is important. Gradually increasing the duration of stopping intrusive thoughts can be challenging but sets one up for success. An analogy that can help understand this process is training a dog to sit. Similarly, the goal of thought stopping is to prevent intrusive thoughts from immediately jumping into the mind.
Patience is key in developing this skill. Thought stopping can reduce distress and improve productivity. It is important to remember that the goal is not to permanently get rid of the thought, but rather to temporarily shelve it. Taking breaks from worrying and giving oneself permission to let go of the thought is okay. By practicing thought stopping, one can gain control over their mind and redirect thoughts towards more productive and positive ones.
Thought stopping is a technique used to redirect the mind and prevent intrusive and unwanted thought