Engage in thought diffusion exercises from "summary" of Feeling Great by David Burns
When you're feeling upset, anxious, or depressed, your mind can become flooded with negative thoughts that seem overwhelming and all-consuming. These thoughts can quickly spiral out of control, leading to increased distress and a sense of hopelessness. One powerful technique to help break free from this cycle is to engage in thought diffusion exercises. Thought diffusion exercises involve distancing yourself from your thoughts and observing them from a more objective perspective. Rather than getting caught up in the content of your thoughts or trying to forcefully change them, you can simply notice them as they come and go, like clouds passing through the sky. By viewing your thoughts in this way, you can begin to see them as transient mental events rather than absolute truths. A helpful exercise to practice thought diffusion is called "The Teflon Technique." In this exercise, imagine that your mind is like a nonstick pan, where negative thoughts can arise but quickly slide off without st...
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