Cognitive And Motivational Strategies
Once high risk situations and events are identified , cognitive behavior therapy can be directed to altering the likelihood that these events are encountered as well as rehearsing non-drug alternatives to these cues. Motivational and cognitive interventions can be provided to enhance motivation for these alternative activities as behavior, while also working to decrease cognitions that enhance the likelihood of drug use. In addition to the elements of motivational interviewing , broader cognitive strategies can target the cognitive distortions specific to substance abuse, including, rationalizing use and giving up . In such circumstances, eliciting evidence from the patient regarding the accuracy of these thoughts can help to identify alternative appraisals that may be more adaptive and better reflect the patient’s experience. Similarly, providing psychoeducation on the nature of such thoughts and the role that they may play in recovery can help the patient to gain awareness about how such thinking patterns contribute to the maintenance of the disorder. As with other disorders, rehearsal of cognitive restructuring in the context of drug cues may enhance the availability of these skills outside the treatment setting.
Techniques To Try Instead Of Thought Stopping
While actively trying to stop, suppress, or block thoughts from happening typically doesnt work, there are therapeutic approaches and techniques designed to help people deal with overthinking and rumination, including distraction techniques, meditation, mindfulness, and acceptance.4
Here are eight techniques to try instead of thought stopping:
Things To Remember About Grounding Techniques
While grounding techniques can work wonders in helping rewire the brain, it is crucial to always be aware that using distraction as a grounding method can sometimes lead to avoiding a certain problem.
If you find yourself using grounding techniques multiple times a day, its important that you later return to the problem or issue, and address it accordingly. Grounding can be seen as a bookmark where you acknowledge your problems, and save them for later.
Other things to remember about grounding techniques are:
- Grounding can be used anywhere and at any time
- Notice what triggers your negative urges
- Keep your feet on the ground
- Awaken your senses, open your eyes
- Remain as neutral as possible as you bring your mind to the present
- Let negative thoughts flow away
- Let go of the past and focus on the present
- Ground yourself before relaxation practices
Rate your mood before and after these grounding techniques to establish their effectiveness, and to discover which method suits you best.
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Real Life Application Of Thought Stopping
Sometimes thought stopping is criticized for being an overly simplistic response to complex emotional problems. While this may be a fair criticism, those who are successful at using thought stopping as a coping skill frequently incorporate several types of thought stopping techniques for each unwanted thought. The skill is easy to learn, but using the skill may require practice. Consider the following real life examples.
Mark has been invited to a restaurant he frequented during the height of his alcohol use. He has not been back since he became sober. As he and his friends are ordering, friends begin to order alcohol and Mark experiences unhelpful thoughts arising in his mind. The margaritas here are great. If I only get one I’ll be okay. Everyone else is drinking. Mark recognizes that these are addiction thoughts, and begins the thought stopping process by saying “Stop!” silently to himself because he is with others. He reinforces this by closing his eyes and picturing a stop sign. He replaces the thoughts of alcohol by saying to himself, My sobriety is important to me. I don’t need any poison today. To get his mind focused on something else, he asks the server to make a recommendation for an appetizer.
Schedule Time To Think About Your Unwanted Thoughts
Rather than trying to suppress your thoughts, take charge of them by deciding to think about them on your terms. Scheduling a time to think about problems and worries can make it easier to let go of them when they keep surfacing throughout the day. The idea is that promising your mind that youll address the thoughts later allows it to move them to the back burner.4
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What Is The 5
One of the best exercises that helps many people bring themselves back to earth is the 5-4-3-2-1 technique. This method is all about engaging all five of your senses to concentrate and bring your mind to the here and now.
By focusing on each point of the body, this method slowly brings you back to earth, sense by sense. This technique works for anxiety, PTSD flashbacks, panic attacks, and other mental health issues.
You might find this technique incredibly helpful, and its simplicity means you can use it anywhere, in every day, life hassle-free. Heres how to do it.
First, focus on your breathing take a few deep breaths and then start building an awareness of whats around you.
- Find 5 things that you can see around you:
It can be something as simple as your clothes the desk youre sitting behind the walls around you or simply the colours you notice. Remember this step is simple and effective
- Touch 4 things and become aware of them:
Touch can be incredibly helpful to bring yourself to the present moment. It can be the texture of the desk your cotton shirt the feeling of a book or a magazine any inanimate object you find around you. Notice how they feel on your skin when you touch the items. Are they hot or cold, rough or smooth?
- Acknowledge 3 things you can hear:
It can be the birds singing outside the sound of traffic on the streets or people talking next door. Dont judge the noises, just listen to them and acknowledge them
- Find 2 things you can smell:
How Grounding Reduces Depression And Anxiety
Grounding techniques can be vital for reducing cognitive or mental conditions. As youre bringing your mind to the current moment, youre not allowing it to wander to negative thoughts that are associated with anxiety and depression.
Grounding techniques help separate your mind from the mental or emotional distress you feel. These feelings are a subconscious result of the brain feels like the body is under threat from external forces, which then triggers the fight or flight or freeze response in our central nervous system.
Grounding techniques allow the body to calm itself by sending messages to the brain that the threat is only perceived, not real.
Instead, take a few deep, mindful breaths and notice whats happening at the moment. Notice the sounds, smells, and the objects around you and focus on the right here, right now.
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When Is Thought Stopping Used
Thought stopping has often utilized as a way to treat many different problems, including:
One way that thought stopping might be helpful is if you are in a situation where you cannot address an unwanted thought. If you need to avoid thinking about something during a critical moment, temporarily using thought stopping can allow you to redirect your mind until you are in a time and place where you can deal with it effectively.
Some research also suggests that thought stopping can be one component of a treatment plan that can help improve the quality of life for patients with adjustment disorders after cancer treatment. Adjustment disorders before, during, and after cancer treatment can be complex mental issues, which require professional guidance for successful treatment.
Understanding Cognitive Behavioral Therapy
Cognitive behavioral therapy is a classification of mental health counseling founded in the 1960s by Dr. Aaron T. Beck.
Cognitive behavioral therapy helps people address problematic thoughts and feelings to overcome addiction.
Cognitive behavioral therapy is used widely today in addiction treatment. CBT teaches those in treatment for a substance use disorder to find connections between their thoughts, feelings, and actions and increase awareness of how these things impact recovery.
Alongside addiction, CBT also treats co-occurring disorders such as:
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Thought Stopping Techniques For Addiction Recovery
Thought stopping is the process allowing an individual to cut out a thought that is bothersome – or break the power of thoughts leading to addictive or binge-like behavior.
Thought stopping is a 50 year old technique widely used incognitive behavioral therapy. By practicing using mental energy in a positive way, thought stopping becomes a stress reduction technique that eliminates the overwhelming impact of stress or emotional cues that lead to unhealthy behavior.
Thought Stopping: What The Critics Say
Thought stopping is a 50-year old technique widely used in cognitive behavioral therapy . While most agree thought-stopping can be helpful in the short term , others say the approach is outdated. Some believe more effective techniques exist, especially for stopping thoughts over the long run. Other techniques for overcoming obsessive thoughts include acceptance of unwanted thoughts, problem-solving when the unwanted thought relates to a specific problem and mindfulness techniques.
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What Is The Thought Stopping Techniques For Addiction Worksheet
Thought stopping is a technique used to stop unwanted negative thoughts. It is an effective CBT technique that helps individuals to manage their negative thoughts. The basis of this therapy technique is that a person suffering from addiction can have recurring negative thoughts, so this technique will help individuals to consciously advocate the negative thought and command for that thought to stop. This technique focuses on a positive alternative to a negative situation and thoughts.
Here Are 8 Ways To Stop The Urge To Use
Here are 8 ways to stop the urge to use
When a craving arises, resist the urge to use by talking yourself out of it using logic and reason. Because a craving can often be “myopic” and prevent you from seeing the big picture outside the immediate moment, you can prepare a list ahead of time and have it handy to read to yourself when a drug craving comes on.
This list may contain all the reasons that you’ve chosen to quit in the first place as well as all of the negative consequences that could occur if you choose to use.
2. Cognitive Behavioral Therapy
Cognitive behavioral therapy provides a myriad of techniques to use to cope with cravings when they arise. These include redirection, distraction, and visualization.1
When a craving arises, you may choose to redirect your attention to something else or distract yourself until the craving inevitably passes. Visualization techniques can also help you relax during a craving as you may imagine yourself in a relaxing setting.
CBT techniques can help you to spot cognitive distortions in your thinking. A common cognitive distortion that occurs during a drug craving is called catastrophizing. When you are experiencing a drug craving, you may catastrophize the situation by thinking things like “I’m never going to be able to make it through this” or “This feeling will never go away if I don’t give in and take this drug.” CBT techniques can help you to decatastrophize the situation and see it more objectively.
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Cognitive Behavioral Therapy And Addiction Treatment
Automatic negative thoughts are often a root cause of depression and anxiety disorders, which are common co-occurring disorders with addiction. This means automatic thoughts can make someone more likely to abuse drugs and alcohol as well.
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What Is Earthing And How Does It Work
Earthing, or grounding, is another technique where you focus on connecting with the planet Earth. Mostly, its done by placing your feet on the ground and feel the energy of the Earth coming to you.
Take your shoes off and allow the energy to enter into your system its been scientifically proven that the earth emits free-flowing electrons to the objects it comes into contact with.
Focus on finding this energy deep in your core, and sometimes, picturing the earths energy like a wave in your minds eye can help you feel its force too.
Some people have found earthing to be beneficial for their arthritis, inflammation, insomnia, and even depression and anxiety. Feel free to try this exercise at any time though we would recommend doing so in a natural environment for maximum effect.
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Thought Stopping Techniques For Addiction Worksheet
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On this page, we will provide you with the thought-stopping techniques for the addiction worksheet, which will help you in providing different techniques of identifying your negative thoughts and replacing them with positive ones.
The Power Of Thought Stopping
Sometimes unwanted thoughts simply will not go away and we spend a lot of time and energy focused on the wrong things. Thought stopping is a simple, but effective tool for getting rid of those unwanted and unnecessary thoughts.
Thought stopping can be applied to a wide variety of unwanted thoughts, and is particularly helpful as a tool for those in sober recovery or rehab. Any bothersome thought, including anxious thoughts, depressive thoughts, memories of addiction behaviors, thoughts of using drugs or alcohol again, and memories of trauma or abuse, can be addressed through thought stopping. Thought stopping develops the mental discipline needed to consciously take control over an unwanted, unconscious behavior.
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Thought Blocking Or Thought Stopping Practice Exercise
To help you catch awfulizing thoughts in the future, reflect back on a time you awfulized in the past.
1. Notice what you were thinking about.
2. Imagine using something to Stop the thoughts.
- You can experiment with different possible Stop words, images, or sounds.
Is there a difference between the thought and reality?
Note what helps you challenge the thought.
It may be helpful to write down the thought and notes of what evidence challenges the thought.
Remember Thoughts Are Just Thoughts
Remind yourself, thoughts are not reality. Intrusive thoughts can dominate your mind, but only if you allow them. You are in control, and there are ways you can manage unhealthy thinking.
If intrusive thoughts are threatening your recovery, reach out for help. At Footprints to Recovery, we teach you how to manage intrusive thoughts and other triggers with a toolbox full of healthy coping skills. We offer inpatient and outpatient programs, and tailor treatment to your individualized needs. Contact us here.
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Thought Stopping Technique: 4 Steps
If you suffer from incessant fear, worrying, or anxiety, follow this step-by-step guide to help you take back control of your life.
Thought Stopping Step 1: Acknowledge It
First, you must become immediately aware of the obsessive thought entering your consciousness. Recognize it and even go so far as to label itfear, anxiety, addiction, nervousness. Now, instead of pushing the thought away or attempting to ignore it, which will only make it grow louder, there are some healthy things you can do at the moment to acknowledge the urge that is so desperately crying out for your attention.
Thought Stopping Step 2: Counter It
The key to doing this is to act in real-time. Some examples include physically vocalizing the word, Stop! For a more subtle approach, wear a rubber band or hair tie on your wrist and snap it when you catch yourself thinking unwanted thoughts. Immediately after, it would help if you replaced the unhealthy thought with a more empowering one that contradicts it. For instance, if the ruminating thought is, I need alcohol to help me get through my day, the replacement thought can be, I dont need alcohol to numb the pain. Life is better when Im sober, and Ive been doing just fine so far with my sponsors help. If I keep this up, I will continue successfully down this healthy path.
Thought Stopping Step 3: Get Specific
Thought Stopping Step 4: Repeat
How Do I Stop Worrying So Much
It is important to understand that overcoming anxiety is an incremental process that wont happen overnight. Avoiding your worries will only reinforce your fears, so try and manage them instead. One thing you can start doing is trying to think about the facts rather than worrying about the possibilities. This adjustment in thought will simplify your angst and inform your action. Your goal should be to tolerate your anxiety rather than eliminate it, learning to cope with your worries will deduce them to actionable issues.
One of the most effective ways to curb anxiety in the moment is thought-stopping a strategy that interrupts catastrophic thinking to allow our minds a few moments of clarity to think through the anxiety. Here are seven ways to do it:
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Set A Time Limit For Negative Thoughts
In the same vein as acknowledging thoughts and giving them attention so theyll feel noticed and move on, some people set aside time every day for negative thoughts. Give yourself a designated amount of time each day, or as needed, to devote to negative thoughts. Sit down and intentionally think about the distressing thought. Let your mind ruminate as much as it wants. You can journal or just focus on your thoughts. Put on a timer for a set amount of time, and when the timer goes off, shift your attention to an enjoyable activity, positive memory, or mindfulness practice.