Micro Talk: 'Stepping Back' From Unhelpful Thinking

Stepping back.

This is another little tool to help us get a little distance from our unhelpful thinking patterns.

Simply place any unhelpful thought at the end of this sentence.

For example,

I'm noticing the thought that I can't do this.

Sentences like I'm noticing the thought that are well known in acceptance and commitment therapy.

Helping us to step back from being absorbed in an unhelpful thought.

So let's continue with this.

If the thought is,

Today is a bad day,

Then gently acknowledge to yourself,

I'm noticing the thought that today is a bad day.

If the thought is,

I'm not good enough,

Then gently acknowledge,

I'm noticing the thought that I'm not good enough.

You won't get some distance from your unhelpful thinking without practice.

That is definite.

Use this with any unhelpful thought you may have and have a play around with it.

Give it a go now in these next few seconds of silence.

I'm noticing the thought that.

.

.

Okay so,

What did you notice?

You probably found that inserting this simple phrase gave you a little distance from the thought you were having.

And as I said,

We can refer to this as stepping back.

Coming to recognise that other people's minds give them these type of thoughts as well,

Can sometimes help us to not take them so seriously.

So,

Here's a two step process for you.

Step number one,

When you find yourself caught up in an unnecessary thought,

Use the sentence,

I'm noticing the thought that.

.

.

Number two,

Come back to focusing upon a chosen point of connection as the thought loses its power and floats around in the background until it's disappeared.

Remember,

As with all exercises,

Some of these approaches may not be the magic wand that we look for.

So,

Play around with some of these and only use the exercises if they are actually helpful for you.