Thought stopping is the:

• Process by which you are able to cease dwelling on a thought bothersome to you.

• Procedure used to stop thoughts that are cues to acting impulsively or compulsively.

• Process by which you are able to break the power of the cues that lead you into addictive or binge-like behavior.

• Substitution of a healthy thought for an unhealthy thought.

• Act of deliberately turning to cues that break unhealthy patterns or habits.

• Ability to discontinue obsessing on an idea, image, thought, fear or stimuli that is a cue for unhealthy behavior.

• Practice of using mental energy in a positive way.

• Technique used to reduce the negative impact of stress, unhealthy emotional cues, and fears.

• Stress-reduction technique that eliminates the overwhelming impact of stress and/or crisis events.

In thought stopping you could use one of the following or a combination of them:

• Replace one thought for another, i.e., the thought of eating is replaced by the thought of exercising.

• Hear "stop'' literally or figuratively whenever a negative or unhealthy thought arises, e.g., the desire for a cigarette appears and "stop'' is immediately heard.

• Are able to break an obsessive, unhealthy thought pattern by substituting a healthy thought pattern.

• Are able to replace a negative or unhealthy image with a positive visual image.

• Find you divert or detour your mind from unhealthy or negative thoughts.

• Clear your mind of all unnecessary and unhealthy thoughts that create stress or cues for acting out in unhealthy ways.

First: Use relaxation training and breathing exercises to get yourself relaxed. It is important that you be at ease to stop a recurring thought.

Second: Record the word stop in alternating 1, 2, and 3 minute intervals on a 30 minute tape. Using the stop tape in a relaxed state, think your unwanted thought and every time you hear stop, discontinue the thought. Go back to the thought again and cease the thought only when you hear stop. Do this for 30 minutes every night for two weeks or until you can consistently discontinue the thought when you hear stop.

Third: After you are trained to arrest your thought using the stop tape, you are ready to try arresting your thought by yelling stop out loud. Think of your unwanted thought for 30 minutes and yell stop to discontinue the thought. Once you arrest the thought, go back to thinking about it for awhile, then yell stop again. Do this for 30 minutes each night for two weeks or until you are able to consistently discontinue the thought by yelling stop.

Fourth: After you have trained yourself to stop thoughts by yelling stop, you are ready to train your thoughts to end by whispering stop. For thirty minutes, repeat the process of dwelling on your unwanted thought, but this time whisper stop to halt them. Do this 30 minutes nightly for two weeks or until you are able to consistently discontinue the thought by whispering stop.

Fifth: After you have trained yourself to discontinue unwanted thoughts by whispering stop, you are ready to train your thoughts to discontinue by thinking the word stop. Repeat the process of dwelling on your thought for 30 minutes, but this time simply think stop to discontinue unwanted thoughts. Do this for 30 minutes nightly for two weeks or until you are able to consistently discontinue unwanted thoughts by thinking the word stop.

Sixth: The technique of either taping, yelling, whispering, or thinking stop can be effective in discontinuing unwanted thoughts. Ideally you could get to the point where simply thinking stop would work; however, use whichever mode works best for you and keep practicing. Remember to start the process in a relaxed state.