Using Stop Thought

Once negative thinking begins it can spiral out of control.  There is a simple yet very effective technique known as “thought-stopping” that can help.  

 

SPOT - Become aware that you are experiencing negative thoughts.  What are your signs?  Do you have an increased heart rate?  Racing thoughts?  Unable to concentrate? Think you are a bad person or student? 

 

STOP -  You must now stop and use a “brake” for the thought.  It can be a physical action, such as focused breathing, or tapping a part of your body, or mental, such as focusing on the details of an object such as a watch, or calling up a vivid image. Usually it is a generic “brake,” used for all situations, but you can also devise some for specific situations or people. 

 

SWAP -  It is not enough to stop the thought, because it will most likely return.  It is important to swap it for a positive and constructive thought.  Anticipate the situations and have the likely replacement thought(s).  You can use symbols or key words to remember if you are nervous, stressed or under pressure.