How do you ban thoughts mate, Im desperate to be able to do this
In short, you can't. It's just impossible.
On average we have around 60,000 thoughts per day. 75% of those thoughts will be what we perceive as having negative content. 95% of those thoughts will be repetitive in nature. All this is completely normal.
Tone is looking at it in a different way. A way that works for him. I commend his commitment and effort. He's putting an awful lot of thought into dealing with his thoughts, though. If you see what I mean.
I always believe in individuals finding what helps/works for them, then employing it. Tone provides a great example of just that. Arrived at via trial, error and learning from experience.
With thoughts, many will pop up in relation to practical things we need to do and decisions we need to make. We can't really ignore them, so have to think them through and come to conclusions on which to act.
Aside from those thoughts, we often seem plagued by what we consider intrusive, negative thoughts. To be honest, those type of distressing thoughts haunted me for most of my life. They still show up from time to time, but they don't haunt me now.
Why don't they haunt me now if they still show up? Well I learned to deal with them differently. Thing is, you can't unthink something. You can't force yourself not to think something. Try telling yourself you cannot think of bananas, and you'll automatically think of bananas. The more you focus on trying to not think something, the more you think it.
I researched CBT years ago. I've also had CBT myself. That helps us look at thoughts differently. You look at their validity. CBT really helps some people, but others either don't like it and/or don't respond to it. Just as with any therapy, really.
Although I took things from having CBT, I found it long-winded and still leaves you in a daily battle with your thoughts. Now I've had a battle raging in my head all my life. I didn't want to start another one.
It wasn't until I found another therapeutic approach that the penny dropped for me. Acceptance and Commitment Therapy is a values based approach that helps us not only identify our life values and live by them, but also how to live alongside our thoughts, no matter what they are.
In themselves, thoughts have no power. They only have the power we attribute to them. The trick is not to fight with them. Not to spend your life and your mental energy in conflict with them. We have to remember that fact about how many thoughts we have on average per day and the percentage that are what we perceive as negative. And that's in the normal, healthy mind too. 75% of our daily thoughts are negative, and 95% of those are repetitive. Now if you choose to fight that every day, your life becomes one long distressing conflict which drains your energy.
Through ACT, I learned how to step out of the battle with my thoughts. How to make room for them, but not be consumed by them or compelled to live my life ruled by them. Imagine yourself driving your own bus. You are going in the direction you value going in in life, but there's an annoying little twat on the back seat telling you that you'll never get there. You aren't good enough to get there.
Now, you can stop your bus and go back and fight with said twat, but you can't evict him from the bus because he's a normal, natural part of the ride. Problem is, he's now forced you into a conflict and you've now stopped travelling in your valued direction.
You have a choice now. Do you abandon your journey and stay embroiled in conflict with annoying thoughts guy, or do you offer him a seat in the back, get yourself back in the driver's seat and continue on your journey?
A lot of people abandon their journey, preferring to put it off until they finally evict annoying thoughts guy from their bus so their ride is easier. Problem there is, he can never be evicted. That's when people stagnate and become slave to Mr Twat and the thoughts he is always spouting from the back seat.
The way forward is to make room for him. Don't fight with him. If he pops up, he pops up. Let him mouth off in the background if he must. Just know that no matter what he says, he cannot hurt you. His words only have the weight you personally attribute to them.
The interesting thing is, when you do this, he pops up less and less anyway. He gets bored of being ignored. This isn't just another way of getting him to go away though. If you try to get him to go away completely, you'll always be disappointed.
So yes, when it's practical things we have to address and decisions we have to make, we have to devote time to thinking things through. But when it's those annoying, and often distressing, things the annoying guy on the back every single one of our personal buses, don't engage him. Don't fight with him. Just offer him a seat then carry on with your life. Then, he has no power over you.