How to Stop Intrusive and Unwanted Thoughts / Cognitive Behavioral Therapy Nuggets
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Thought stopping is a technique that can help redirect our minds when they wander or become overwhelmed with intrusive and unwanted thoughts. It is a way to tame the "monkey mind" and focus on the present moment. The first step in thought stopping is to tell yourself "no" and consciously choose not to think about the intrusive thought. This can be followed by replacing the thought with something else, such as a mantra, prayer, or engaging in a different activity. It can also be helpful to talk out loud or narrate what you are doing to stay grounded in the present moment.
If the intrusive thought keeps coming back, it is important to ask yourself what the benefit is of ruminating on it. In most cases, worrying does not change anything or help improve the situation. It is important to recognize that worrying can have negative effects on sleep, immunity, and overall well-being. Giving yourself permission to let go of the worry and not constantly revisit it is crucial. Some people find it helpful to write down their worries and put them in a "thought box" or a physical place where they can be stored temporarily.
Developing the skill of thought stopping takes time and patience, especially for individuals who tend to ruminate or worry a lot. Starting small and gradually increasing the amount of time you can stop the intrusive thought can be helpful. It is similar to training a dog to follow basic commands, where you start with short durations and gradually increase them. The goal is to prevent the intrusive thoughts from taking over and to improve focus and productivity.
Thought stopping is a technique that can help redirect our minds when they wander or become overwhel