Thought Stopping Techniques
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Thought Stopping Techniques
Thought Stopping Techniques
While not all therapists recommend the use of thought stopping, learning to become more aware of your negative thoughts can be helpful. When used in this way, thought stopping can be a tool that helps you identify problematic thoughts and learn ways to replace those thoughts. Some thought stopping techniques that can be useful include:
Stop the thought: Tell yourself "stop" or try visualizing a stop sign in your mind. You might also envision yourself capturing the thought inside of a net where you can contain it in order to work through it later.
Notice the thought: Don't try to suppress the thought. Acknowledge it exists without dwelling on it.
Replace the thought: Now that you have evidence that the thought is not a reflection of reality replace it with something more helpful. This might be a self-affirmation or mantra that helps keep you feeling optimistic and focused.
When you have more time to focus on the thought, work on actively interrogating and disputing it. What other alternatives are there? Is the thought realistic? What might disprove it? Are cognitive distortions such as all-or-nothing thinking or black-and-white thinking affecting how you view a situation?
Other techniques that might be helpful when you are trying to stop a thought include:
Set a timer: Give yourself a set amount of time (just a minute or two) to have the thought. Once the alarm goes off, tell yourself, "Stop!" and redirect your mind to something else.
Use relaxation techniques: If you find yourself having a negative thought, use a relaxation technique such as progressive muscle relaxation or deep breathing to refocus your attention elsewhere.
Meditate: Halt the negative thought by trying a quick meditation to shift your focus to more positive thoughts.
Recap
Though stopping techniques can help you become more aware of negative thoughts, disrupt that unhelpful thought pattern, and redirect your mind to a more helpful thought.
Alternatives to Thought Stopping
Thought stopping can be a helpful cognitive skill, but only when it is used appropriately. Having a positive replacement thought prepared is essential. However, it is also important to recognize that this is not the only strategy that can help with negative thinking. Alternatives that can also be helpful include:
Distraction
Identify activities that can help take your mind off of whatever is causing negative thinking. This could include things like reading, listening to music, spending time with friends or family, going for a walk, or anything else that helps you relax and takes your focus away from the negative thought.
Problem-Solving
Oftentimes, negative thinking results from feeling like you can't do anything to change a situation. If this is the case, problem-solving can be a helpful alternative to thought stopping. Trying to come up with realistic solutions to the problem at hand can help lessen the power of the negative thought and give you a sense of control.
Acceptance
In some cases, thought stopping may not be possible or effective because the thought is based on reality. In these situations, it can be helpful to practice acceptance instead. This means accepting the thought or situation for what it is without trying to change it or make it go away.
Acceptance doesn't mean that you like the thought or agree with it, but rather that you acknowledge its existence and let it go.
Cognitive Restructuring
Cognitive restructuring is a technique that can help you change the way you think about a situation. This involves identifying and challenging the negative beliefs and thoughts that are causing you to feel bad. Once you identify these thoughts, you can start to question them and look at things from a different, more positive perspective.
Mindfulness
Mindfulness is a state of being present in the moment and accepting things as they are, without judgment. This can be helpful in reducing negative thinking because it allows you to step back from your thoughts and observe them without getting caught up in them. You can see them for what they are—just thoughts—and not let them have so much power over you.
Journaling
Writing down your thoughts can help you to get them out of your head and see them in a different light. It can also be helpful to write down what you're grateful for each day, as this can help shift your focus to the positive things in your life.
A Word From Verywell
Thought stopping can be a helpful cognitive skill at times, as long as it is used appropriately. It should not be used to simply block or suppress thoughts without replacing or dealing with them.
There are also many alternatives to thought stopping that can be helpful in reducing negative thinking. Experiment with different techniques and find the ones that work best for you.
Remember, negative thoughts are a normal part of life—everyone has them from time to time. The goal is not to get rid of them completely, but rather to find ways to deal with them in a healthy way.
Thought Stopping to Avoid Panic and Anxiety
By Lisa Fritscher
Lisa Fritscher is a freelance writer and editor with a deep interest in phobias and other mental health topics.
While not all therapists recommend the use of thought stopping, learning to become more aware of your negative thoughts can be helpful. When used in this way, thought stopping can be a tool that helps you identify problematic thoughts and learn ways to replace those thoughts. Some thought stopping techniques that can be useful include:
Stop the thought: Tell yourself "stop" or try visualizing a stop sign in your mind. You might also envision yourself capturing the thought inside of a net where you can contain it in order to work through it later.
Notice the thought: Don't try to suppress the thought. Acknowledge it exists without dwelling on it.
Replace the thought: Now that you have evidence that the thought is not a reflection of reality replace it with something more helpful. This might be a self-affirmation or mantra that helps keep you feeling optimistic and focused.
When you have more time to focus on the thought, work on actively interrogating and disputing it. What other alternatives are there? Is the thought realistic? What might disprove it? Are cognitive distortions such as all-or-nothing thinking or black-and-white thinking affecting how you view a situation?
Other techniques that might be helpful when you are trying to stop a thought include:
Set a timer: Give yourself a set amount of time (just a minute or two) to have the thought. Once the alarm goes off, tell yourself, "Stop!" and redirect your mind to something else.
Use relaxation techniques: If you find yourself having a negative thought, use a relaxation technique such as progressive muscle relaxation or deep breathing to refocus your attention elsewhere.
Meditate: Halt the negative thought by trying a quick meditation to shift your focus to more positive thoughts.
Recap
Though stopping techniques can help you become more aware of negative thoughts, disrupt that unhelpful thought pattern, and redirect your mind to a more helpful thought.
Alternatives to Thought Stopping
Thought stopping can be a helpful cognitive skill, but only when it is used appropriately. Having a positive replacement thought prepared is essential. However, it is also important to recognize that this is not the only strategy that can help with negative thinking. Alternatives that can also be helpful include:
Distraction
Identify activities that can help take your mind off of whatever is causing negative thinking. This could include things like reading, listening to music, spending time with friends or family, going for a walk, or anything else that helps you relax and takes your focus away from the negative thought.
Problem-Solving
Oftentimes, negative thinking results from feeling like you can't do anything to change a situation. If this is the case, problem-solving can be a helpful alternative to thought stopping. Trying to come up with realistic solutions to the problem at hand can help lessen the power of the negative thought and give you a sense of control.
Acceptance
In some cases, thought stopping may not be possible or effective because the thought is based on reality. In these situations, it can be helpful to practice acceptance instead. This means accepting the thought or situation for what it is without trying to change it or make it go away.
Acceptance doesn't mean that you like the thought or agree with it, but rather that you acknowledge its existence and let it go.
Cognitive Restructuring
Cognitive restructuring is a technique that can help you change the way you think about a situation. This involves identifying and challenging the negative beliefs and thoughts that are causing you to feel bad. Once you identify these thoughts, you can start to question them and look at things from a different, more positive perspective.
Mindfulness
Mindfulness is a state of being present in the moment and accepting things as they are, without judgment. This can be helpful in reducing negative thinking because it allows you to step back from your thoughts and observe them without getting caught up in them. You can see them for what they are—just thoughts—and not let them have so much power over you.
Journaling
Writing down your thoughts can help you to get them out of your head and see them in a different light. It can also be helpful to write down what you're grateful for each day, as this can help shift your focus to the positive things in your life.
A Word From Verywell
Thought stopping can be a helpful cognitive skill at times, as long as it is used appropriately. It should not be used to simply block or suppress thoughts without replacing or dealing with them.
There are also many alternatives to thought stopping that can be helpful in reducing negative thinking. Experiment with different techniques and find the ones that work best for you.
Remember, negative thoughts are a normal part of life—everyone has them from time to time. The goal is not to get rid of them completely, but rather to find ways to deal with them in a healthy way.
Thought Stopping to Avoid Panic and Anxiety
By Lisa Fritscher
Lisa Fritscher is a freelance writer and editor with a deep interest in phobias and other mental health topics.
Member
Join Date: Oct 2012
Posts: 5,937
Great stuff! Through my last job working with veterans I learned the term radical acceptance. It seems to dovetail into this idea. It's a method of accepting a truth completely, stopping any attempts to bargain with or deny it, and switching the focus onto useful actions in the present. An example could be a disability or injury, or a traumatic even like a DUI crash where you were arrested and maybe someone was badly hurt. The past can't be changed, but the future must be addressed and the present fully acknowledged.
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