We all have a mental list of worries and concerns that, even if we try to file them away, keep popping up like an annoying notification that can’t be silenced. It might be a fear, a doubt, a “What if…” that haunts us in the background and won’t leave us alone.
The worst part is that the more we try not to think about it, the more it echoes in our heads. Now, a study using functional neuroimaging shows the best strategy for getting rid of an unwanted and recurring thought.
The rebound effect, the reason why you can’t stop thinking about the same thing
In 1987, psychologist Daniel Wegner discovered that when he asked people to try not to think about a white bear, they thought about it even more. He called this the “rebound effect,” a phenomenon that refers to the paradox that occurs when, in trying to eliminate an image or thought from our minds, we actually reinforce it.
Neuroscientists have found that, in fact, concentrating on suppressing an idea, worry, or image actually reinforces its imprint on the brain, making it harder to stop thinking about it.
It is hypothesized that this rumination stems from some kind of deficit in working memory. Working memory is responsible for processing immediate information (it allows us to follow the thread of a conversation or the steps to perform a task), but it can only retain a limited amount of data.
Therefore, it is essential to regularly eliminate those irrelevant thoughts as they are uselessly occupying “bandwidth”, preventing us from concentrating and making progress.
3 strategies to stop intrusive thoughts
Neuroscientists at the University of Texas subjected 50 people to a functional magnetic resonance imaging (fMRI) scan to observe their brain activity, see the pattern of thought, and then check how it faded as the participants eliminated it from their minds.
People were randomly shown images of famous faces, fruits, and familiar scenes, which they were asked to actively think about for four seconds.
After creating “brainprints” for each of these stimuli, the researchers asked them to try to eliminate the thought or image using three common strategies:
- Replace. Think of another stimulus or imagine something different
- Suppress. Prevent the stimulus from being activated in consciousness
- Clear your mind. Try to empty your mind with techniques such as meditation
Neuroscientists found that each strategy activated different areas of the brain. However, the most interesting finding was their effectiveness in eliminating the thought or image.
They concluded that if we want to get rid of something quickly, the most helpful thing to do is think about something else or try to clear our minds with techniques like mindfulness meditation. However, they found that these strategies leave a kind of trace in the brain. In other words, the idea remains in the background and can resurface at any time.
In contrast, the suppression strategy is slower, but it works better. Therefore, if we want to make room for other ideas to emerge or be able to concentrate better, we need to deliberately stop thinking about the previous one. And how do we achieve that without falling into the rebound effect?
How to stop intrusive thoughts? The Think/no-Think technique
The technique for suppressing thoughts or worries falls under the Think/no-Think paradigm, specifically designed to induce forgetting. Essentially, it involves training the mind to inhibit unwanted thoughts.
- Choose a specific thought or worry that you want to eliminate, such as: “What if I lose my job ?” or “I’ll do terribly.”
- Create a cue; that is, a simple reminder of that thought. It could be the same phrase written on a piece of paper or an image; the important thing is that it evokes the idea you want to suppress.
- Practice recall to ensure that you have created the association (see cue → that the thought comes to mind).
- Suppression. Look at the cue, and if the thought starts to arise, stop it immediately: imagine you’re closing a mental door or mentally say “stop” and refocus on the cue. You don’t have to think about anything else because the idea is for you to learn to block its occurrence, not to replace it.
How to do it in everyday life?
Worries and ruminative thoughts don’t usually appear suddenly; they’re typically triggered by something. The key is to identify these triggers, as they’ll be your “cue.”
When you notice worry starting to surface, identify the signal (for example, a word, a feeling in your stomach, a memory…). Then, focus on that signal while you try to inhibit the associated thought.
At first, it will be difficult because you’re not used to controlling the thoughts that enter your consciousness, but with a little practice, you’ll learn to inhibit the images and ideas that bother you or prevent you from concentrating. And it will get easier each time because you’ll have greater control over your mind.
References:
Kim, H. et. Al. (2020) Changes to information in working memory depend on distinct removal operations. Nat Commun; 11:6239.
Banich, MT et. Al. (2015) Multiple modes of clearing one’s mind of current thoughts: Overlapping and distinct neural systems. Neuropsychology; 69: 105-117.
Wegner, D.M. et. al. (1987) Paradoxical Effects of Thought Suppression. J Pers Soc Psychol; 53(1): 5-13.
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