09/26/2025
The human mind constantly produces thoughts, but not all of them are accurate or helpful. In moments of high emotion like stress or anxiety, your brain's "fight or flight" response can be activated, causing it to produce negative and exaggerated thoughts. Reminding yourself that they are "just thoughts" helps you create distance and view them objectively rather than accepting them as truth. You are not your thoughts. A thought can feel like a reflection of your true self, but it is not. This technique helps you understand that you are the observer of your thoughts, not the thoughts themselves. For instance, having a violent intrusive thought does not make you a violent person; your true character is defined by your actions and values, not by random mental events.
Fighting the thoughts makes them stronger. Trying to suppress or argue with an unwanted thought often gives it more power and causes it to return more frequently. By simply observing the thought, labeling it as "just a thought," and letting it pass without engaging, you reduce its emotional impact over time.
Label your thoughts: When a distressing thought appears, simply say to yourself, "I'm having an intrusive thought" or "That's just a thought". This act of labeling helps you separate yourself from the thought.
Practice mindfulness: Mindfulness meditation trains your brain to be present and non-reactive toward your thoughts. You can practice by focusing on your breath and gently redirecting your attention back to it whenever your mind wanders.
Use cognitive diffusion techniques: Visualize your thoughts in a way that minimizes their power. Think of them as pop-up ads on a computer screen that you can simply close. Instead of trying to get rid of the thought, allow yourself to "float" with the accompanying feelings of anxiety or discomfort. By tolerating the feeling, you teach your brain that it is not dangerous, and the fear will eventually subside.
Proceed with your activity: The goal is to continue what you were doing before the thought appeared. This shows your brain that the thought isn't important enough to disrupt your life.
