Distressing thoughts can creep into your mind at any time of the day. Especially when we have stress and anxiety problems, it is normal to have uncomfortable thoughts. In such cases it can be challenging to navigate through them and find a healthy balance to address difficult emotions. “Thought decluttering, a key element of acceptance and commitment therapy (ACT), involves creating distance between oneself and one’s thoughts, thereby reducing their impact and impact. This technique is based on the understanding that thoughts By learning to see thoughts as ephemeral and separate from the self, one can observe them without becoming entangled with them or overly identifying with them, wrote psychologist Sam Freer. can do.
Thought Diffusion is the process where we learn to separate from our thoughts and observe them and take time to respond to them. Here are four ways:
labeling ideas: Learning to label thoughts and delve deeper into them to understand their origins helps us learn that they are not facts after all. This helps us know that these are just thoughts and are momentary in nature.
imagining ideasOne of the fundamental mistakes we make when it comes to disturbing thoughts is to think that we are what our thoughts are – the truth is that we need to see them as something separate from ourselves and treat them as separate entities. Need to see.
changing tone of thoughts: We need to change the inner voice that tells us thoughts. When we connect with the ideas expressed by a fictional character, we learn to separate them from ourselves in a healthy way.
physical distancing techniques: We need to learn physical distancing techniques to deal with disturbing thoughts. We can write them down on a piece of paper and keep it or type them in a document and close the file. This helps us move things forward faster.
