Unwanted thoughts?
What to do when you have them.
Here's a quick strategy, taken from Acceptance and Commitment Therapy, that can help you defuse from the constant stream of unhelpful, unwanted or unproductive thoughts.
Before we start, let's just make clear that thoughts aren't inherently bad. They're just figments of our imagination, and our brain conjures them up as a way to make sense of the world. It's when we get swept away by them that they become negative. The good news is, it's relatively easy to unhook, or defuse from them. Try this out the next time you realise you're thoughts seem out of control…
NNNPW …
(there's no easy acronym!)
Notice:
What are you thinking? What is your mind doing? What thoughts are showing up (are they phrases, images, sounds, memories…)
Name:
Using a single world, try and name the thought. Is it "thinking", or "worrying" or "doubting"? Or create a name for it, such as "Here is the xx story again", or "I'm having the thought that…"
Normalise:
Remember, we all have thoughts like this. It's normal, your brain is normal.
Purpose:
Why do you think your mind is bringing these thoughts up? Is it trying to help you? Prepare you for something? Chances are it's trying to keep you safe and protect you, even though it's not really achieving that right now!
Workability:
If you give this thought all your attention, or let it guide what you do, or dictate your choices, does it work to help you be the person who you want to be? Does it help you build the life you want?
Going through this process can help separate you from your thoughts, and you come to realise that you are able to defuse from unhelpful thoughts, and reorient to more useful ones. For more ways to align your actions with your values, check out this link here.
