Study
proves that thought elimination doesn't work, so how can you cast out annoying
boring attention?
It's
one of the annoying of having a mind that sometimes bad beliefs get stuck going
around in it.
The
most emotional method for dealing with it is using thought depression we try to
come out of our minds.
As
many researches have shown, thought depression doesn't work. Ironically, trying
to push thoughts out of mind only makes them come back stronger. It's a very
frustrating finding, but one that's been replicated experimentally again and
again.
1. Directed aberration
Aberration
does work but, oddly enough, studies suggest it is better to disturb yourself
with one thing, rather than letting the mind amble.
That's
because aimless mind ambling is associated with unhappiness it's better to
focus on, say, a specific piece of music, a TV programmer or a task.
2. Avoid urgency
When
tested scientifically, this turns out to be a bad approach. In fact, rather
than being a distraction, stress makes the unwanted thoughts come back
stronger, so it certainly should not be used as a way of avoiding unpleasant
thoughts.
3. Though must be
postponed until later
While
continuously trying to suppress a thought makes it come back stronger,
postponing it until later can work.
Researchers
have tried asking those with persistent anxious thoughts to postpone their
worrying until a designated 30-minute 'worry period'. Some studies suggest that
people find this works as a way of side-stepping thought suppression.
4. Sophisticated analysis
It
seems sophistically that focusing in on a thought might help it go away, but
some research suggests this can work. It's based on the long-established
principle of 'exposure therapy': this is where, for example, arachnophobia are
slowly but surely exposed to spiders, until the fear begins to fade.
5. Acknowledgment
Along
similar lines, but not so direct, there's some evidence that trying to accept
unwanted thoughts rather than doing battle with them can be beneficial. Here
are the instructions from one study which found it decreased participants'
distress:
Struggling
with your target thought is like struggling in quicksand. I want you to watch
your thoughts. Imagine that they are coming out of your ears on little signs
held by marching soldiers. I want you to allow the soldiers to march by in
front of you, like a little parade. Do not argue with the signs, or avoid them,
or make them go away. Just watch them march by.
6. Ponder
Similar
to acceptance, Buddhist mindfulness meditation promotes an attitude of
compassion and non-judgment towards the thoughts that flit through the mind.
This may also be a helpful approach to unwanted repetitive thoughts.
7. Self- assertion
Self-
assertion is the latest psychological cure-all. It involves thinking about your
positive traits and beliefs and has been found to increase social confidence
and self-control, among other benefits.
It
may also be helpful for unwanted repetitive thoughts, although it has only been
tested experimentally a few times.
8. Write about it
Contrast
to self- assertion, expressive writing. Writing about your deepest thoughts and
feelings has been tested extensively and it does have various health and
psychological benefits.
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