How to Use Thought Stopping to Control Unwanted Thoughts
Thought stopping is a strategy that involves blocking and replacing unwanted, distressing thoughts. The technique is sometimes used in cognitive-behavioral therapy (CBT) as a way to halt or disrupt negative thoughts. However, when not done correctly, it is ineffective and can often contribute to worsening anxiety or obsessive thinking.
How Thought Stopping Works
The focus of thought stopping is to disrupt, dismiss, and replace the unwanted thought
- Different strategies
- Saying “Stop!”
- Holding a visualization in your mind
- Clapping your hands or snapping your finger
- Making a checkmark on a piece of paper
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
- Negative thoughts are a normal part of life-everyone has them-the goal is not to get rid of them completely but to find ways to deal with them in a healthy way
When Is Thought Stopping Used?
Thought stopping has been used to treat many different problems including: Agoraphobia, Catastrophic thinking, Intrusive thoughts, Obsessive-compulsive behavior, Social anxiety, etc.
- One way that thought stopping might be helpful is if you are in a situation where you cannot address an unwanted thought.
Problem-Solving
Come up with realistic solutions to the problem at hand to lessen the power of the negative thought and give yourself a sense of control
- Acceptance
- This means accepting the thought or situation for what it is without trying to change it or make it go away
Is Thought Stopping Effective?
While some therapists and group therapy programs promote thought stopping as an effective technique, a 2010 review found an association between thought suppression strategies and greater depression and anxiety, not less.
Cognitive Restructuring
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 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.
Thought Stopping Techniques
Stop the thought: Tell yourself “stop”
- Notice the thought
- Acknowledge it exists without dwelling on it
- Replace the thought with something more helpful
- Use relaxation techniques
- Meditate
- Halt the negative thought by trying a quick meditation to shift your focus to more positive thoughts
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
- Alternatives that can also be helpful include: Identify activities that can help take your mind off of whatever is causing negative thinking