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Acknowledging thoughts - Acceptance and Commitment Therapy
Thought Diffusion Dr Julie Smith
We experience thoughts of winning the lottery, we feel it and can visualise it, but for most of us it does not come true. Just because we experience thoughts such as "I am not good enough", it does not mean it is true.
Sushi Train Metaphor Dr Russ Harris
We can learn to acknowledge thoughts without judgement and become the observer. If we would like to explore thoughts, we can use the CBT cycle (templates) or the worry window (see anxiety), but we can address them in our own time.
Radio Doom and Gloom Dr Russ Harris
Different parts of the brain have very different opinions, even though they have their uses, we can learn to observe and refocus the attention towards our values, rather than suppressing them. If these thoughts don't get the attention they want, they can reduce in intensity and frequency.
Thanking your mind Dr Russ Harris
Diffusing the critical thoughts. We can be creative here and see what works for you. If these thoughts don't get the attention they want, they can reduce in intensity and frequency. Think about a bully or an annoying sibling, if they don't get a reaction they are want, they might move on, perhaps this could be similar with our critical thoughts.
