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2 Methods to Combat Obsessive Negative Thoughts

This article explores two methods to help individuals effectively manage persistent negative thoughts. These techniques provide practical approaches to address rumination, racing thoughts, and overthinking. By employing these methods, individuals can gain better control over their thoughts and reduce their impact on their daily lives. Please note that while these strategies can be helpful, they are not a substitute for professional therapy. Seeking specialised support is advised for comprehensive treatment.

Method 1: The 4 L’s – Look, Label, Let-it-pass, Leave

This method acknowledges the separation between ourselves and our thoughts, recognising that thoughts are distinct from us / our “self”.

Look – Observe the thought:

Take a step back and objectively observe the persistent thought that is causing distress. Allow yourself to recognise its presence without judgment.

Label – Identify the thought:

Label the thought or fear associated with it. This step helps to create some distance between you and the thought, making it easier to recognise it as a passing mental event.

Label – Identify the thought:

Label the thought or fear associated with it. This step helps to create some distance between you and the thought, making it easier to recognise it as a passing mental event.

Let-it-pass – Observe the thought move by:

Rather than engaging with the thought or analyzing its content, simply watch it as it passes through your mind. Avoid attaching value judgments or attempting to evaluate its validity.

Leave – Shift your attention:

Redirect your focus from the thought by engaging in an activity or task that requires your external attention. This shift from internal to external focus can help break the cycle of rumination and reduce the power of the thought over you.

Obsessive thoughts metaphor

Method 2: The Bus Technique for Racing Thoughts

The “Bus” technique offers a visual metaphor to conceptualize and manage racing thoughts by considering them as passengers on a bus.

Envision your thoughts as passengers:

Imagine your mind as a bus traveling along the Road of Life. Each thought or feeling becomes a passenger on the bus, representing various aspects of your experiences, memories, and fantasies. Some passengers may be positive, while others may be negative or repetitive.

Acknowledge positive and troublesome passengers:

Recognize that positive passengers contribute to a healthy mindset, while troublesome passengers may try to dominate your attention and dictate your actions. Negative thoughts may include self-criticism, doubt, or anxiety-inducing ideas.

Retain control as the driver:

Remember that you are the driver of the bus. Although the passengers (thoughts) may clamour for attention and attempt to influence your actions, you have the power to choose your response. Focus on driving the bus towards your desired destination, making stops that align with your values and goals.

Conclusion:

These methods provide practical tools for individuals struggling to manage persistent negative thoughts. By implementing the 4 L’s technique and visualising thoughts as passengers on a bus, individuals can cultivate awareness, detachment, and control over their thinking patterns. It is important to remember that, while these strategies can be beneficial, seeking professional support and therapy remains essential for comprehensive treatment.

Obsessive Thoughts Self-Help and References:

References:

  • American Psychological Association (APA) – www.apa.org The APA website offers a wealth of information on OCD, including research articles, treatment guidelines, and resources for individuals seeking support.
  • International OCD Foundation (IOCDF) – www.iocdf.org The IOCDF is a reputable organization dedicated to OCD education, advocacy, and support. Their website provides comprehensive information on OCD, including self-help resources, treatment options, and access to support groups.
  • National Institute of Mental Health (NIMH) – www.nimh.nih.gov NIMH is a leading research institution that provides evidence-based information on mental health disorders. Their website offers resources on OCD, including treatment approaches, research updates, and clinical trials.

Self-Help Guides:

  • “The OCD Workbook: Your Guide to Breaking Free from Obsessive-Compulsive Disorder” by Bruce M. Hyman and Cherry Pedrick This workbook offers practical exercises and strategies to help individuals with OCD manage their symptoms, including techniques to address negative thoughts and rumination.
  • “Freedom from Obsessive-Compulsive Disorder: A Personalized Recovery Program for Living with Uncertainty” by Jonathan Grayson Dr. Jonathan Grayson, a renowned expert in OCD treatment, provides a step-by-step guide to overcoming OCD, including methods to challenge negative thoughts and regain control over compulsive behaviors.
  • “The Mindfulness Workbook for OCD: A Guide to Overcoming Obsessions and Compulsions Using Mindfulness and Cognitive Behavioral Therapy” by Jon Hershfield and Tom Corboy Combining mindfulness and cognitive-behavioral therapy (CBT), this workbook offers practical exercises and mindfulness techniques to manage OCD symptoms, including strategies to address negative thinking patterns.

Please note that these references and self-help guides are intended as supplemental resources and should not replace professional diagnosis or treatment. Consulting with a mental health professional is recommended for a comprehensive assessment and tailored treatment plan.

Ken McLeish is Principal Therapist at Reflexions Counselling and Therapy in Newcastle upon Tyne, England. Reflexions provides counselling and therapy for a wide range of issues. He can be contacted through the website: https://counselling-newcastle.co.uk .

Information contained in this blog is not a substitute for face-to-face therapy. It can only every be one view of a situation and may not be applicable to your situation. You are advised to seek specialist support. The work here is a personal view which may change over time and should not be taken as representative of Reflexions Counselling and Psychotherapy.

Ken McLeish BA DMS MBA MSc MSc Cert Ed UKCP Reg
Reflexions Counselling and Psychotherapy
Saville House, NE1 8DQ
0191 5805080
https://counselling-newcastle.co.uk

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OCD Series: Stop Negative Thoughts – 2 Methods that Help

Persistent Thoughts Solved. Method 1:  4 L’s: Look, Label, Let-it-pass, Leave

This simple method works well with persistent, troublesome thoughts as it recognises that we are not the thought, it is something separate from us.

Ruminating Thoughts
Stopping Ruminating

Look – observe it

Label – it (fear of whatever), then

Let-it-pass –Watch it as it passes by, avoiding making a judgement about it (e.g. good/bad)

Leave – shift your attention to what you were doing (internal focus shift to external focus such as listening to the radio, making tea..)

Racing Thoughts Solved: Method 2 – The Bus

Imagine that you are driving along the Road of Life as the driver of your own bus. Like any normal bus journey, you stop along the way to collect passengers and let them off. It’s a fairly busy bus with people of all ages, shapes and sizes getting on and off.

bus 690508 1920
Racing Thoughts Technique – The Bus

In your mind, take each thought or feeling in turn and make it into real passengers on your bus. Use both current and past memories, body states, memories or even fantasies. Of course, some people on the bus will be positive and friendly, whilst others will be annoying or obnoxious. Others may simply be repetitive.    

Some of these passengers (thoughts) are really quite positive: “My children are lovely….”  But a whole lot of them all together?  Perhaps not as much. And then you have the negative ones: bullying, blaming, shaming – “Don’t do it, you’ll show yourself up”, “Everyone knows, you’re really just a looser,” “Why bother?” “You’ll never succeed anyway, why start?”. These troublesome passengers are trying to make themselves heard, telling you how to drive, “Turn left, pull over there, speed up, slow down.”

So, driver, what do you do?  You could try to ignore, disagree, or tell them to be quiet. You can even try to be logical and reason with them.  However, by now you are not even driving the bus, any more, all you’re doing is trying to deal with your difficult passengers – and because there are some really troublesome ones, or lots of them, or both, they are going to take a lot of your attention. They even try to convince you that, if you listen to them, and obey them, do what they say, well maybe they might give you a bit of peace.

Overthinking: The Solution?

You are the driver and the passengers can’t make you do anything you don’t want. Are you going to let them take control?  Its surely better to simply keep driving the bus, making the stops you choose, moving towards the destination you want.

This technique helps with rumination and being stuck in feelings as it uses the fact that we see other people as different and separate from us. We can use this to help with gaining both acceptance of difficult feelings and separation from our thoughts and feelings. “We are not our thoughts”.  We act (drive the bus) despite everything.

Ken McLeish is Principal Therapist at Reflexions Counselling and Therapy in Newcastle upon Tyne, England. Reflexions provides counselling and therapy for a wide range of issues. He can be contacted through the website: https://counselling-newcastle.co.uk .

Information contained in this blog is not a substitute for face-to-face therapy. It can only every be one view of a situation and may not be applicable to your situation. You are advised to seek specialist support. The work here is a personal view which may change over time and should not be taken as representative of Reflexions Counselling and Psychotherapy.

Ken McLeish BA DMS MBA MSc MSc Cert Ed UKCP Reg
Reflexions Counselling and Psychotherapy
Alderman Fenwicks House, NE1 6SQ
0191 5805080
https://counselling-newcastle.co.uk