How to Get Rid of Bothersome Thoughts

Bothersome thoughts can be mitigated using a thought-stopping process. Thought stopping employs distraction and refocusing techniques, which are used to calm the mind to decrease stress. Sometimes the thoughts can be replaced with positive alternatives after verbally or mentally being told to "stop." Dealing with the thoughts or phobias in this direct manner can derail them and stop them from ruminating in the mind. Another popular technique that is used in conjunction with thought-stopping therapy is positive visualization.

Things You'll Need

• Timer
• Rubber band

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Instructions

• 1

  List your bothersome thoughts on a piece of paper. Thoughts that are inhibiting your ability to function normally during waking hours are candidates for this thought-stopping process. Write the thoughts in order from the most bothersome to the least bothersome.

• 2

  Imagine the least bothersome thought from the list. Read the thought out loud and set a timer for two minutes. Let the emotion that the thought invokes rise in your consciousness. At this point, when you can feel the anxiety produced by the thought and the timer goes off -- mentally tell your mind to "stop."

  After the thought has stopped, try to think about something that is pleasurable to you. The anxiety that is produced by the specific bothersome thought can usually be diminished in this way. Continue this process for the other bothersome thoughts on your list.

• 3

  Clear your mind for at least 30 seconds, after the thought has been stopped. If the brain becomes consumed with the bothersome thought again, use the thought-stopping process again. The process can be continued on a daily basis, for as long as it takes for the thoughts to become significantly less intrusive in your life.

• 4

  Try thought-stopping with a rubber band as an alternative. To reinforce the process, place a rubber band around your wrist. Set the timer for one minute and think about the specific bothersome thought. As you say "stop", pull the rubber band away from your wrist and let it snap back. This physical sensation may help your brain to assimilate the disruption. After the snap, continue with the process, beginning with thinking a more positive thought and then clearing the mind for 30 seconds.