What is the first thing that you think about when you see this image?

Paradoxically, to not think something, we first have to think about it. 

Thought suppression can create a rebound effect that increases the frequency and intensity of unwanted thoughts and images. 

Trying to avoid, suppress or control negative thoughts or images, increases our level of hypervigilance and preoccupation with the thought or image. The “red car“ metaphor helps to understand this point. 

If you try not to see red cars on the road during your next journey, what do you predict you will see or notice more of during the journey?

The more we struggle, the greater our preoccupation with the unwanted thought or image. 

Trying to unthink thoughts is like trying to unlick the lolly.

So how can we make negative thoughts and images less relevant?

The answer is to notice the thought as a thought. To observe, unhook, de-centre, de-literalise or depersonalise the thought. Two objectively bracket off the thought as a thought, rather than a statement of intention, identity or meaning. 

We don’t have to like, agree with or approve of negative thoughts, to accept them as “thoughts” and make them less relevant.

Acceptance and Commitment Therapy, also known as ACT, is a third wave form of Cognitive Behavioural Therapy. Unlike other forms of CBT, the focus is not on challenging, changing or disputing the evidence, logic or rationality of negative thoughts. ACT is like an Aikido of the mind, where we learn to acknowledge thoughts as thoughts, unhook from negative internal experiences and learn to take perspective in the service of our values and personal goals.

At Think CBT we embrace a range of different cognitive and behavioural approaches under the broad umbrella of Cognitive Behavioural Therapy.

To find out more about how we use ACT, DBT, CFT, REBT and other evidence based approaches, visit our website at https://eiretherapyhttp.ie