– Tips for Managing Anxiety (Part 8 of 10): Thought-Stopping in an Anxiety World

Last Updated on June 21, 2018 by Chris Roberts

BE MORE PERSISTANT THANT THE CONSTANTLY INTERRUPTING ANXIETY THOUGHTS

References- “10 Best-Ever Anxiety Management Techniques” an article on Psychotherapy Networker by Margaret Wehrenberg

When it comes to anxiety, there are very few other things in life that can be as persistent and as frustrating.  For many people, and if you’ve read any of the previous posts on anxiety, the notion that anxiety can oftentimes be illogical and irrational is not a new concept.  However, even though many people can consciously be aware that the specific fear or worry that is occupying their mind is not the most productive use of their resources, anxiety has this inexorable ability to wear down even the most logical and reasonable mind.

For a fair amount of people suffering with anxiety, they will notice that the little nagging worry in the back of their mind keeps replaying over and over and over again.  It can be a constant interrupter into the daily life of an otherwise well-functioning individual.  In a wonderful article by Margaret Wehrenberg, she describes that the best way to stop this consistent nagger is to practice the act of thought-stopping.

Thought-stopping is accomplished by actively cutting off the worry as soon as you notice you are in the midst of it.  Thought-stopping won’t keep you from beginning to be concerned, it just stops the concern in its tracks before it completes its full cycle.  And it doesn’t matter how far you are into the anxiety thought, just consciously say the word internally or out loud “stop,” or “I’m done with you now,” or any other phrase you would like to use that triggers your brain to halt the speeding train from continuing to run down the tracks.

Thought-replacing can also be used, and it is similar to thought-stopping, except that you actively substitute another more enjoyable thought as soon as you notice a certain worry or concern occupying your brain.  So, if you notice your familiar anxiety thought that someone might be breaking into your house, you immediately switch to a more pleasant thought like playing your favorite video game, or your child’s smile, or spending time with one of your best friends.

Wehrenberg emphasizes though, that even if you become quite adept at thought-stopping or thought-replacing, you must be prepared and willing to practice this exercise at each and every moment the anxiety thought begins intruding into your space.  She states that, “Thought-stopping/ thought-replacing is the most effective cognitive-therapy technique for interrupting chronic rumination, but I find the key to making it work is persistence…. I tell them that they must do it every time they catch themselves ruminating, even if it is 1,000 times a day or more! That’s what I mean by persistence.”

Anxiety is a cruel and persistent beast.  Attempting to control anxiety on your own can be exhausting.  Finding a friend or a partner to be with you in the process is highly recommended.  Relying on the guidance of an anxiety therapist can be a helpful resource as well.  Specific skills and exercises advised by an anxiety therapist can be quite effective as long as they are parlayed with the emotional attunement that is necessary for lasting change.