Frequent complaints from clients often include, “I can’t stop thinking,” and “I’m an overthinker.” How do we turn off the negative thoughts that keep us up at night? One technique is called Cognitive Diffusion.

Practicing cognitive diffusion involves adopting techniques to create distance from distressing thoughts, allowing you to observe them without becoming entangled in their emotional impact. Here are steps you can take to practice cognitive diffusion:

1. Mindful Observation:

• Begin by cultivating mindfulness. Pay attention to your thoughts without judgment. Choose a natural object from within your immediate environment and focus on watching it for a minute or two. This could be a flower or an insect, or even the clouds or the moon. Don’t do anything except notice the thing you are looking at. Simply relax into watching for as long as your concentration allows.

• Acknowledge that thoughts are mental events, not necessarily accurate reflections of reality.

2. Metaphorical Framing:

• Use metaphors to illustrate the transient nature of thoughts. For example, imagine your thoughts as leaves floating down a stream, or a car driving by on a highway.

• Visualize the thoughts passing by without attaching undue significance to any particular one.

3. Literal Diffusion:

• Repeat distressing thoughts out loud in a monotone voice.

• Continue until the words lose their emotional charge, emphasizing their arbitrary and subjective nature.

4. Singing or Chanting:

• Transform distressing thoughts into a melody or chant.

• Sing or chant the thoughts in a lighthearted manner, disrupting their emotional impact. Help I’m alive (my heart keeps beating like a hammer) by Metric Hard Day’s Night by the Beatles

5. Labeling Thoughts:

• Label thoughts as just that—thoughts. For example, when a negative thought arises, say to yourself, “I’m having the thought that…”

• This labeling helps create distance and reminds you that thoughts are not absolute truths.

6. Observe Thoughts as Events:

• Treat thoughts as passing events in the mind.

• Imagine yourself observing thoughts from a distance, like watching clouds move across the sky.

7. Noticing Physical Sensations:

• Connect with your physical sensations. When a distressing thought arises, focus on how it feels in your body.

• This shift in attention can help you detach from the thought’s emotional impact.

8. Mindful Breathing:

• Practice mindful breathing. Focus on your breath and bring your attention back to it when distressing thoughts arise. Tense muscle groups while inhaling, relax muscles while exhaling.

• Breathing mindfully can anchor you in the present moment, reducing the influence of persistent thoughts.

9. Acceptance and Non-Judgment:

• Embrace the concept of acceptance. Acknowledge that having negative or distressing thoughts is a common human experience.

• Practice non-judgmental awareness, letting go of the need to label thoughts as good or bad.

10. Regular Practice:

• Consistency is key. Integrate cognitive diffusion techniques into your daily routine.

• The more you practice, the more natural it becomes to observe thoughts without being overwhelmed by their emotional content.

Remember, cognitive diffusion is a skill that develops with practice and patience. It’s about changing your relationship with thoughts, allowing you to respond to them more flexibly and with greater resilience.