Cognitive Therapy Counseling and Therapies on Covid-19 Pandemic (Part 2)

Cognitive therapy involves techniques that you can practice every day so that healthy thinking comes naturally. Unwanted thoughts can make you feel anxious or depressed.

A technique called APP thought-stopping method can help you stop unwanted thoughts.

A – Acknowledge and make yourself aware that you are having an unwanted thought by saying to yourself – “STOP”. You get up and move around as you say “STOP.” Then you think of something pleasant to take your mind off the thought—such as a trip you are planning to take or a movie you saw recently that made you laugh.

P – Pause and close your eyes. Imagine a situation in which you might have this stressful thought. Then allow yourself to focus on the thought. Create a picture in your mind of a big, bright-red stop sign. The letters on the sign are big: STOP. Picture the cars stopping at the sign, waiting patiently until it is their turn to go. Wait for your turn, then take a deep breath and proceed across the road. Are you still thinking that unwanted thought? It will take practice, but with time your brain will do this on its own, which will help you stop unwanted thoughts.

P – Practice the negative Stop the thought technique. Startling yourself is a good way to interrupt the thought. Try one of these two techniques:

      • Set a timer, watch, or other alarm for 3 minutes. Then focus on your unwanted thought. When the timer or alarm goes off, shout “Stop!” If you want, stand up when you say “Stop.” Some people snap their fingers or clap their hands. These actions and saying “Stop” are cues to stop thinking. Empty your mind, and try to keep it empty for about 30 seconds. If the upsetting thought comes back during that time, shout “Stop!” again.
      • Instead of using a timer, you can tape-record yourself shouting “Stop!” at intervals of 3 minutes, 2 minutes, and 1 minute. Do the thought-stopping exercise. Focus on the thought, and then stop thinking about the unwanted thought—or anything else—when you hear your recorded voice say “Stop.” Hearing your own voice telling you to stop helps strengthen your commitment to getting rid of the unwanted thought.
      • Try the process again. This time, interrupt the thought by saying the word “Stop!” in a normal voice. After your normal voice is able to stop the thought, try whispering “Stop.” Over time, you can just imagine hearing “Stop” inside your mind. At this point, you can stop the thought whenever and wherever it occurs. Pick another thought that bothers you more than the last one, and continue thought-stopping.

* Dr. Flor Glinoga is the President of Altabest Management Services, a corporate training services provider. She is an internationally recognized Management and HRD Consultant. With a PhD in Clinical Psychology and Masters in Development Management, Dr. Glinoga has a wealth of knowledge about individual, group, and organizational behavior.  For the past 36 years, she has engaged individuals and organizations in the change process to increase their productivity, efficiency and effectiveness to include HR Services, strategic business plan programs, develop leadership skills, and build self-mastery.

Contact:
Dr. Flor M. Glinoga
Clinical Psychologist
CP & VIBER (via Video Call) – 09178097352; 
EMAIL: fglinoga@yahoo.com