Many of our thoughts happen so quickly that we barely notice them.
These are often called automatic thoughts.
They may sound like.
I always mess things up.
Nobody understands me.
I can't handle this.
Something bad is going to happen.
Because these thoughts can arise so quickly,
We may experience them as facts rather than interpretations.
CBT invites us to slow down enough to notice them.
Instead of immediately accepting a thought as true,
We can begin by asking.
What am I telling myself about this situation?
That small question can create a space between an experience and our response to it.
One tool some people find helpful is a visualization of a stop sign.
When you notice yourself caught in a repetitive or unhelpful thought pattern,
Imagine a stop sign appearing in your mind.
Pause.
Take a breath.
Notice the thought that has been repeating.
You might say to yourself.
I am noticing that I'm having the thought that something is going to go wrong.
The purpose isn't to force the thought away or criticize yourself for having it.
Thought-stopping techniques can be used as a cue to interrupt an automatic pattern.
And redirect your attention.
For some people,
Repeatedly trying to suppress a thought can make it return more strongly.
So the pause is best understood as an opportunity to step back.
Rather than fight with your mind.
From there.
.
.
You can decide what would be helpful.
Perhaps you examine the thought more closely.
Perhaps you bring your attention to the present moment.
Or perhaps you recognize that the thought is something you don't need to solve right now.
