Thought Stopping to Avoid Panic and Anxiety

Thought Stopping to Avoid Panic and Anxiety Panic Disorder Coping Print Thought Stopping to Avoid Panic and Anxiety By Sheryl Ankrom linkedin Sheryl Ankrom is a clinical professional counselor and nationally certified clinical mental health counselor specializing in anxiety disorders. Learn about our editorial policy Sheryl Ankrom Medically reviewed by Medically reviewed by Steven Gans, MD on April 24, 2017 Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Medical Review Board Steven Gans, MD Updated on October 20, 2019 Fotosearch / Getty Images More in Panic Disorder Coping Symptoms Diagnosis Treatment Related Conditions When panic (anxiety) attacks occur, the physical symptoms are often frightening and confusing. This condition leads to intrusive, repetitive thoughts that are focused on worry and doubt. These thoughts may cause you to experience a  sense of helplessness, anxiousness, or a lack of confidence. Your behaviors can then start to mirror your feelings. For instance, you may avoid trying new things or avoid participating in activities you once enjoyed.   What Is Thought Stopping? One technique that some people use to help with the intrusive negative thoughts and worry that often accompany panic disorder and anxiety is called “thought stopping.” The basis of this technique is that you consciously issue the command, “ stop” when you experience repeated negative or distorted thoughts. You then replace the negative thought with something more positive and realistic. Principles Behind Thought Stopping The principles of why thought stopping work is pretty straightforward, interrupting bothersome and unnecessary thoughts with a “stop” command serve as a reminder and a distraction. Phobic and obsessive thoughts tend to ruminate or repeat in your mind. Left unchecked, they become automatic and occur frequently. If you’re using thought-stopping, you become aware of unhealthy thought chains and divert your attention from damaging repetitive thought habits. In addition, using the thought stopping technique may give you a sense of control. When followed with positive and reassuring statements, you are breaking the negative thought habit and reinforcing a sense of reassurance. If unhealthy thought patterns have influenced how you feel and how you behave, so too, will healthy and beneficial thoughtsâ€"but in a much better way, of course. Why Thought Stopping May Not Work for You Thought-stopping can be an effective self-help strategy to help some people  overcome negative thinking and gain a new perspective on life. However, this technique may not be suited for everyone and can even backfire in some circumstances. For example, some people find that trying to push anxious thoughts down, only makes them build stronger until they all explode or coming rushing out at once. Most psychologists dont recommend thought stopping for patients since its believed the thought rebounding that can occur is more damaging than just dealing with the negative thoughts in a direct way. It can create a feeling of responsibility or blame for a person having negative thoughts without actually figuring out where the thought came from in the first place. And for those with serious mental illnesses, its not effective to tell them to just stop thinking bad thoughts. If you find that your negative thinking and anxiety have become overwhelming, it may be time to consult with a treatment provider. A therapist can help you to work through these issues and develop more cognitive behavioral strategies to assist in dealing with your thoughts. Additionally, your therapist can make referrals when needed, giving you access to additional  treatment options. A Word From Verywell It is also important to remember that while many experts believe that your thoughts influence how you feel and how you behave,  this does not mean that your thoughts are solely behind your troubling symptoms. There are  biological, environmental, and other  causes contributing to your illness, which can best be sorted out by a healthcare professional. Find Relief With the 7 Best Online Anxiety Support Groups