Thought-stopping technique: characteristics and use in therapy.

A very useful technique to stop recurrent or ruminative thoughts from distressing us.

The thought-stopping technique, also called thought-blocking or thought-stoppingwas invented by Bain in the 1920s, and adapted and developed by Wolpe in the late 1950s. It is an effective self-control technique for reducing or avoiding ruminative thoughts.

In this article we will know exactly how it is applied, its characteristics and the objectives pursued by the technique.

Thought-stopping technique: what does it consist of?

The thought-stopping technique consists of interrupting ruminative thoughts through an associated word. In other words, and according to Wolpe, the person is trained to eventually exclude any ruminative thought (undesirable or unproductive) even before it is formulated. (undesirable or unproductive) even before they are formulated.

All this leads to reduce the chain of thoughts that are accompanied by negative emotions; thus, negative emotions are "cut off" before they can arise.

Ruminative thinking

The thought-stopping technique is a type of exercise that is applied when we have ruminative thoughts (rumination), that is, when we go over things without drawing conclusions, only going over in detail what worries us in a totally dysfunctional way (since we do not obtain solutions, we just "think" in a kind of vicious circle.

In other words, ruminative thoughts are unwanted thoughts that are continuously repeated in our head and that lead to unpleasant sensationsThey even affect our state of mind. The ruminative thinking style is common in some disorders such as depression.

How is it applied in therapy?

The thought-stopping technique consists of the following: first of all, when we are at the beginning of the rumination, we should go to a quiet space where we cannot be disturbed (for example, a room). This is advisable the first few times, but when we have when we have already acquired the practice, it will not be necessary to "isolate", and we will be able to put the technique into practice.and we will be able to put into practice the technique of thought stopping in almost any environment or context.

Once alone and calm, we will dedicate ourselves to think intentionally (or unintentionally, letting it "flow") in that thought that disturbs us so much. We will try to focus on it, instead of trying to avoid it, ignore it or run away from it.ignore it or run away from it.

Keyword

We will focus our attention on it (even if our anxiety rises), and we will stay that way for at least one minute. Just at the moment when the thought is at its "peak" and/or the anxiety or fear is intense or even unbearable, we will shout loud and strong the word "Stop!" or "Enough!".

Other words that work for us can also be used; the important thing is that when we say it we realize that all those thoughts in our mind stop. The final objective is that the action of shouting "X" word is associated with the stopping of the thought..

Repetitions

Once we perform the procedure, we will leave the room or the place where we are. If the technique of thought stopping is applied correctly and systematically, little by little we will realize that after shouting the word, we feel slightly more relaxed.and that the thoughts have really stopped.

It is also a matter of being constant and acquiring some practice; the mind must get used to it and associate these two actions.

After all this, we should go back into the room or place we have chosen, and repeat the process again. This time, we will say the word in a slightly lower tone. We will repeat the process, going in and out of the room, and getting lower and lower.

If the thought-stopping technique goes well, at the end we won't even need to pronounce the word out loud anymore.We can even think it, having the same thought-stopping effect.

Generalization

The more we practice the technique, the more likely it will be that the association between the thought and its stopping will be produced by shouting, pronouncing or thinking the key word.

The time will come when we will be able to perform the thought stopping technique. without anyone in our environment noticingIn situations such as in public spaces, in meetings, at dinners with friends, while driving, etc., we can even do it unconsciously. We can even do it unconsciously. In the end it will be our mind that reacts in this way without the need to "give it orders", when it understands that it has initiated a loop of thought.

Objectives

Through the technique of thought stopping, we can either reduce the frequency and/or duration of our ruminative or obsessive thoughts, or we can eliminate them altogether or make them less intrusive..

If we achieve any of these three things, it is likely that our quality of life and our psychological well-being will increase, thus allowing us to enjoy our day-to-day life more and even to be able to focus on work or other things that interest us.

Bibliographical references:

• Caballo, V. (2010). Manual of behavior modification. Guayaquil: University of Guayaquil.
• González, I. (2009). Cognitive-behavioral strategies for the management of craving. RET, Revista de Toxicomanías, 57,12-17.