Thought Stopping and Controlling Obsessive Thoughts

Thought Stopping and Controlling Obsessive Thoughts Phobias Treatment Print Thought Stopping and Controlling Obsessive Thoughts By Lisa Fritscher Lisa Fritscher is a freelance writer and editor with a deep interest in phobias and other mental health topics. Learn about our editorial policy Lisa Fritscher Updated on February 21, 2020 Eric Audras/ONOKY/Getty Images More in Phobias Treatment Causes Symptoms and Diagnosis Types Thought stopping is common in cognitive-behavioral therapy. The clinician teaches the technique to the client, who can use it to stop racing thoughts or obsessive worrying. In this technique, when the obsessive or racing thoughts begin, the client says, clearly and distinctly, Stop! This then allows the client to substitute a new, healthier thought. Many therapists encourage the client to, at first, yell out the Stop! This helps focus the attention on the word and away from the obsessive thought. Later, the client will be able to mentally yell the word to themselves without needing to say it aloud. Does Thought Stopping Really Work? While some therapists and group therapy programs promote thought stopping as an effective technique, the results of a 2010 study by a group of Yale psychologists disagree. One study found an association between thought-stopping 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. Thought Stopping DIY Do you have repetitive negative thoughts swirling around in your psyche youd like to get rid of? You might be having irrational feelings of jealousy, or maybe you experience negative self-talk that undermines your self-confidence. You dont need a trained clinician to apply thought-stopping strategies,  although some people may require professional assistance. If youre helping your child, explain that the two of you are going to try something to help alleviate their negative thoughts. You can have a shot at doing it yourself by following these four steps: Say Stop! when you experience a recurring thought, either aloud or to yourself.Negate the bad thought in a positive way, by exchanging the negative thought for a positive one. Replace I cannot... or  I will not... with I can... or I will...Take a deep breath, or learn a breathing relaxation technique, to help you relax instead of feeling anxiety, and say the peaceful thought out loud or in your mind repeatedly until the bad thought disappears.Complete these steps every time you notice the recurring thought. Stress Inoculation Training, PTSD, and Thought Stopping Stress inoculation training (SIT), along with cognitive behavior therapy, is particularly successful at preventing the development of chronic post-traumatic stress disorder (PTSD). This technique also speeds up the recovery for female victims of sexual violence with PTSD, according to information from the U.S. Department of Health and Human Services. Thought stopping is one of a variety of coping skills taught during SIT. Other coping skills include: Deep muscle relaxation trainingBreath controlRole-playingPositive thinking Adjustment Disorders After Cancer and Thought Stopping Most patients can adjust to their lives after the rigors of cancer treatment, but unfortunately, some dont and develop adjustment disorders, including agoraphobia, social phobia, social anxiety disorder, or specific phobia. A patient with adjustment disorders experiences anxiety and other emotional problems that are more severe than expected and cause problems for them at home or work. Thought stopping is one component of a treatment plan that can help improve the quality of life for patients with adjustment disorders after cancer treatment. Adjustment disorders before, during, and after cancer treatment can be complex mental issues, which require professional guidance for successful treatment. How Thought Stopping Works to Banish Negative Thinking