Rational Emotive Behavior Therapy preaches “thought stopping'” that can help people, clients, and anyone else that chooses to use it, to overcome worry and doubt that stands in the way of relaxation. It is not a new technique for dealing with anger, rage, shame, guilt, anxiety, depression and fear.

I used to tell the REBT group, “Instead of paying $150 to $190 an hour to have a shrink tell you what most of you already know, take charge of your thinking and become your own counselor.”

Feelings and thoughts, like obsessions, may take the form of self-doubt, like, “I’ll never be able to do this job right” or “I’m too plain to get a date,” or “I wonder if something is wrong with.my heart,” or any other irrational thought that causes mental and physical pain that can’t be proven. Phobias are specific objects or situations that are so frightening that they are avoided if at all possible. Phobic thoughts are usually irrational and anxiety-producing and may preoccupy the individual and their thinking.

Thought stopping involves concentrating on the unwanted thoughts like, “It’s OK to have a drink or joint, you’ve got 60 days clean.”

The command “stop” or a loud noise Is generally used to interrupt the unwanted thoughts. I used to have the REBT group pound the desk with their hand as they verbalized “stop.” There are three explanations for the success of thought stopping.

1. The command “stop” serves as a punishment, and behavior that is constantly punished is likely to stop.

2. The command “stop” acts as a distractor and the self-instruction is incompatible with obsessive phobic thoughts.

3. Thought stopping is an assertive response and can be followed by “thought substitution” of reassuring or self-accepting statements like “yes, I’ve got 60 days clean and I really don’t need a drink or joint, even though I may crave one, I’ve been here before and it only gets worse if I give in and use!”

It has been well-documented that negative and frightening thoughts invariably precede negative and frightening emotions.

REBT has always been committed to abstinence, During cravings in early recovery, especially if we can teach our clients to not give in or give up and control their thinking with techniques like thought stopping, then stress levels that lead to relapse can be significantly reduced.

Thought stopping has proven effective with a wide variety of obsessive and phobic thought processes: color naming, sexual preoccupation, hypochondriasis, obsessive thoughts of failure, sexual inadequacy, obsessive memories and frightening reoccurring impulses that lead to chronic tensions and anxiety attacks. Thought stopping is more than 70% effective against phobias such as fear of snakes, driving, the dark, elevators, someone lurking in the house at night, fear of insanity. When the thought is primarily “cognitive” rather than acted out, thought stopping is recommended. For example: clients who had a fear of riding elevators would go with me to the Rath Building, stand in front of the elevator, then push a button for two to three floors and back down. Eventually, over time, as they gained more confidence, they would ask to go by themselves to the 22nd floor and back. Like anything else, if one has a desire to overcome their fear, then they must face it. I’ve seen this thing with elevators work many times.

So, this is how you master thought stopping.

Explore and list your stressful thoughts. Is the thought sensible or is it a habit or is it unnecessary, or is it a “disturbing” negative emotion, like anxiety that I have difficulty stopping.

Imagine the thought: Close your eyes and bring into imagination a situation in which the stressful thought is likely to occur.

Thought interruption: Now close your eyes and think about the stressful thought as described in step 2. Then say out loud, with a noise (fist pounds the table) “stop” or take a rubber band, put it on your wrist and as you snap it say “stop.” If the upsetting thought returns in 30 seconds, repeat “noise – stop” sequence again or as long as it takes.

Unaided thought interruption: Now take control of the thought stopping cue. When you succeed in extinguishing the thought with a “normal voice” and not shouting or banging on the table. After the normal voice, go to a whisper – “stop.” When the whisper is sufficient to interrupt stressful thoughts, now use “sub-vocal” and “stop” inside your mind. Tighten your vocal cords and move your tongue as you were when you were saying “stop” out loud.

Thought substitution: The last phase of thought stopping involves thought substitution, In place of the obsessive thought, make up positive and assertive statements like, “I’ve worked hard to get my 6-month chip, have my job back, family back, but most of all my self-respect back.” “I’m not giving in to this fleeting thought of using again without challenging it.”

As counselors we are charged with giving clients tools to combat obsessive — compulsive thoughts to relapse. I have clients that went to the $30,000 to $90,000 rehabs and never heard of this technique. I have clients that were never able to manage their cravings leading to relapse until they started using thought stopping in their recovery. “It works, if you work it.” Practice these three to five times weekly until you begin to feel that this is contributing to your sobriety and recovery. If you have difficulty, my number is at the end of this article, and I’ll take you through it until you gain confidence that you can do it.

Mike Tramuta, a Rational Emotive Behavior Therapy counselor, can be reached at 716-983-1592.