Thought Stopping Techniques PDF: Tried and Tested Techniques

The best way to stop unwanted thoughts is to focus or concentrate on another task, according to research. In this guide, we will walk you through different thought stopping techniques: anxiety grounding techniques and distraction techniques. In addition, you will also get a free Thought Stopping Techniques PDF Guide.

The Science behind Thought Stopping Techniques

The techniques I will tell you about later are back-up by science. There was a study conducted where participants were asked to perform the following tasks:

• Trying to suppress some distressing thoughts
• Trying to suppress the thoughts by focusing on a distraction task (focused-distraction)
• Just focusing on a distraction task (concentration)
• Thinking about anything without restrictions

In the end, it was found that focused distraction and concentration were much more efficient in reducing intrusive thoughts than actively trying to suppress the distressing thoughts. This means that making yourself busy with another task is much more helpful than just trying to not overthink or avoid thinking about something in particular.

Practical Thought Stopping Techniques

Thought stopping techniques are useful for postponing your thoughts temporarily, at least until you can address them effectively and their root cause.

Anxiety Grounding Techniques

Anxiety Grounding Techniques are used to bring you back to the present moment, by using your senses or engaging in some mental tasks. Here are some examples:

• The 5-4-3-2-1 technique: Ground yourself by identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. 
• Taking a hot (or cold shower)
• Reverse countdown: Engage your mind by counting backward from 1000 in increments.

Distraction Techniques

The goal of distraction techniques is to shift your focus away from distressing thoughts or emotions.

Here are some examples:

• Paint, color a mandala or a coloring book
• Organize and declutter your living space
• Do some stretching exercises

In the article Distraction Techniques for Anxiety we also discussed Distraction Techniques in more detail, with a Free PDF Guide.

Distraction vs Anxiety Grounding Techniques

Distraction and Anxiety Grounding Techniques can be very similar, however there is one key difference. While Distraction Techniques aim to shift your focus away from distressing thoughts, Anxiety Grounding Techniques aim to anchor you in the present moment.

Depending on the situation and personal preferences, you may find one set of techniques more helpful than the other, or you can use a combination of both.

Thought Stopping Techniques PDF