Thought Stopping, Thought Distraction, and Negative Self-Talk

Thought stopping is an excellent way to eliminate negative self-talk. This simple technique involves using a verbal or physical trigger to halt undesirable thinking.

Stop!
The most popular trigger is the word "Stop," said out loud or to yourself. You might even try screaming, "Stop!" inside your head. You can also clap your hands, snap your fingers, squeeze your eyes tightly shut, think of a large red stop sign or pop your wrist with a rubber band. Whichever you choose, your trigger allows you to break free from unproductive and debilitating thinking.

Be Consistent
Remember, though, you should be consistent in your use of thought stopping. Use it every time you have irrational thoughts. As you continue to use this technique, you'll gain control of your thinking and notice the frequency of your negative self-talk decreasing.

Shifting Your Thoughts
Thought distraction involves shifting your thoughts. One method is to think about something that's calming and positive, such as a birthday celebration, a holiday you're planning or a time when you felt delighted. Another method is to think about complex matters so that your mind becomes completely occupied. Two good examples are saying the alphabet backwards and counting by sevens in your head.

Practice
The more you practice these techniques, the better they'll work. In the beginning, it can be tough to shift your thoughts for more than a few seconds at a time. But with practice, thought stopping and distraction will become second nature to you and help you find freedom from negative self-talk.