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Aug 9, 2024 · “Thought stopping” is a commonly taught approach for helping prevent recurring negative thoughts or interrupt them before they spiral out of control (Hardy & Oliver, 2014). In this article, we review therapeutic perspectives along with several powerful thought-stopping techniques for managing repetitive thoughts and blocking ones that are harmful.
The STOP Technique is a mindfulness-based practice designed to help you defuse intense emotions in the moment. Creating space in the day to pause, slow down a racing mind and return to the present has been shown to be incredibly helpful for mental wellbeing.
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- Overview
- How Thought Stopping Works
- When Is Thought Stopping Used?
- Is Thought Stopping Effective?
- Thought Stopping Techniques
- Alternatives to Thought Stopping
- Takeaway
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. Then, a more adaptive or helpful thought can then be substituted for the unhelpful one.
At a Glance
Thought stopping has a long history of use in CBT for conditions like phobias, OCD, and anxiety, and can be an effective way to reframe your thinking. However, some research suggests that when not done correctly, it is ineffective and can often contribute to worsening anxiety or obsessive thinking.
If you are working with a therapist, it's important to let them know if any exercises aren't working for you. Thought stopping is just one strategy they might recommend, and there are other methods you can try to overcome negative thought processes.
The focus on thought stopping is to disrupt, dismiss, and replace the unwanted thought. Some of the different strategies that you might use to do this include:
•Saying "Stop!" inside your mind
•Holding a visualization in your mind whenever you have the thought
•Clapping your hands or snapping your finger whenever the thought enters your mind
•Making a checkmark on a piece of paper every time you have the thought
The idea behind this approach is that these actions help you notice how often you are having the thought and help distract you from it. Another purpose is to help you notice some of the triggers that might be present when you do have those unwanted or intrusive thoughts.
Thought stopping has often utilized as a way to treat many different problems, including:
•Agoraphobia
•Anxiety
•Catastrophic thinking
•Intrusive thoughts
•Obsessive-compulsive behavior
While some therapists and group therapy programs promote thought stopping as an effective technique, the results of a 2010 review of research by a group of Yale psychologists disagree.
The review found an association between thought suppression strategies and greater depression and anxiety, not less.
The psychologists found an association between anxiety reduction and other strategies, including cognitive restructuring, acceptance, and problem-solving techniques.
Some experts suggest that thought stopping can be harmful when used to treat obsessive-compulsive disorder (OCD). It can increase obsessive thoughts and become a difficult to overcome ritual.
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:
1.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.
2.Notice the thought: Don't try to suppress the thought. Acknowledge it exists without dwelling on it.
3.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:
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:
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.
How to Calm Down Quickly: 9 Things You Can Do Right Now
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Changing the way you think can ultimately change the way you feel and can improve your self-esteem. Thought-Stopping Step One: Identifying the Thought. The first step in changing the way you think is to monitor your current thoughts and identify any negative messages.
The STOP Technique is a mindfulness-based practice designed to help you defuse stress in the moment. Creating space in the day to pause, slow down a racing mind, and get back into the present moment has been shown to be incredibly helpful in reducing the the negative effects of stress.
A simple but effective technique for coping with obsessive thoughts and reducing their ability to raise anxiety is the “thought-stopping” technique. This exercise guides you through the implementation of this technique and assesses its effectiveness.
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Feb 2, 2024 · ‘Thought stopping’ is a commonly taught approach for helping prevent recurring negative thoughts or interrupt them before they spiral out of control (Hardy & Oliver, 2014). In this article, we review therapeutic perspectives along with several powerful thought stopping techniques for managing repetitive thoughts and blocking ones that are ...
