State of Mind Therapy

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Exercise: "I Notice I'm Having The Thought"

When you have constant what if thoughts it can be hard not to pay attention to them.

We love to teach our clients how to create more distance between their thoughts and them so that you aren't running on auto-pilot anymore.

If you have more distance from your thoughts, it's easier to see them for what they are (streams of ideas in your head) and not get hooked by them.

Try this exercise to help you get more distance:

“I’m having the thought” exercise

  • Write down a thought that hooks you with anxious feelings

  • Say that thought 10 times, how does that make you feel? (rate it from 1-10)

  • Now say same thought, except add “I’m having the thought” in front of it

  • Now add “I notice I’m having the thought.”

What did you notice about the difference between the first, second, and third change? If you found it helpful, we recommended that you practice this skill daily to help you be able to use this tool more easily.

You might find it helpful to have a log, journal, or note section on an app to keep track of your progress.


Written by Jenny Matthews, LMFT, LADC

Jenny is a therapist that specializes in helping over-thinkers and worriers get relief from anxiety so they can be more productive + do what matters + be present with their loved ones.

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