All of us, at some point or another, have been victims of unwanted thoughts, the kind that come back again and again and don’t even give us a break to think about anything else. In fact, the most curious thing about this type of thoughts is that the more we try to avoid them, the more powerful they become, which is what in the field of Psychology is known as the “Rebound Effect”. However, eliminating unwanted thoughts is possible and is not as difficult as one might think; in fact, a little training is enough.
How to eliminate unwanted thoughts once and for all?
1. Stop the train of thought
When we think, our natural tendency is to respond to ourselves and follow the logic of thought. What does this mean? That the more we think about an issue, the greater our tendency to self-respond and reflect on it. As a result, we enter a cycle that seems endless because with each new reflection, a new question appears and so on.
Therefore, if your intention is to stop those unwanted thoughts, you will have to learn to stop asking yourself, answering yourself and reflecting on what you think. In other words, you will have to stop that internal dialogue. Imagine that your thought is another person who is looking to tickle you, do not give in to their provocations.
2. Focus on the present
Most of the unwanted thoughts that constantly come to our mind are related to something that happened in the past or what could happen in the future. In fact, we very rarely obsess over something that is happening in the present.
Precisely, that is one of the keys to avoiding ruminative thoughts: focusing on living fully in the present, enjoying every minute. It is not easy to achieve it because we have spent many years living in the past or in the future, but every time you find yourself thinking about these things, change your activity and do something that you find pleasurable. This way you will be forcing yourself to focus on the here and now.
3. Focus on your senses
A very effective way to bring your mind back to the present is to focus on your senses, I mean paying attention to your five portals to the world: seeing, smelling, tasting, feeling, and hearing. In fact, as long as you stay trapped in that inner dialogue, your perception decreases, but if you consciously increase it, your thoughts will be less intense and disappear.
So, the next time those ruminative thoughts come, choose a sensation and focus on it. It can be anything from the warmth of the sun on your skin to the pleasant sensation of petting your pet or enjoying the colors of a painting.
4. Change activities
One of the main reasons why our mind wanders is because it is bored. In fact, if you analyze it carefully, you will realize that you immerse yourself in that internal dialogue when the activity you are doing is not motivating enough for you. Therefore, a strategy that usually works to stop these unwanted ideas is to change tasks, choosing one that represents a mental challenge.
5. Rate your unwanted thoughts
We tend to see unwanted thoughts as something we must avoid at all costs. However, these thoughts are often a warning sign that something is not working as it should. Therefore, instead of getting rid of them, it would be advisable that we evaluate why they have arisen and what they can tell us.
Keep in mind that it is not about going along with it, plunging yourself into a vicious circle of uncertainty, but rather looking for its origin and the fears that hide behind them. From this perspective, unwanted ideas are also an opportunity to get to know ourselves better and even to make decisions that change our lives.
