Anxiety can be overwhelming, with upsetting thoughts popping up and disrupting your peace of mind. These thoughts can make you feel like you're losing control, and no matter how hard you try to push them away, they just keep coming back, causing more distress.

Imagine if you could distance yourself from these anxious thoughts and reduce their impact. What if you had a tool that could help you manage these thoughts, making them feel less threatening and more manageable?

One of my favorite tools to use with clients is a technique called "I'm noticing the thought." This exercise helps you create a distance between yourself and your anxious thoughts, allowing you to observe them without being overwhelmed.

By recognizing these thoughts for what they are—just thoughts—you can reduce their power and regain a sense of control.

How It Will Help You

This exercise is designed to help you defuse from your thoughts, which means you'll learn to see them as separate from yourself. This can significantly reduce the distress they cause and help you approach them with a calmer, more balanced perspective.

The Exercise: "I'm Noticing the Thought"

Here’s how you can practice this powerful tool:

1. Identify an Upsetting Thought Start by writing down a thought that upsets you. For example, "I'm going to screw this up."

2. Repeat the Thought Say that thought 10 times, either out loud or in writing. This repetition helps you become more aware of the thought without trying to change it.

3. Modify the Thought Now, say or write the same thought, but this time add “I’m having the thought” in front of it. For example, "I'm having the thought that I'm going to screw this up." Repeat this modified thought 10 times.

4. Notice the Thought Finally, add “I notice I’m having the thought” in front of the original thought. For example, "I notice I'm having the thought that I'm going to screw this up." Say or write this new version 10 times.

Reflect on the Experience

As you go through this exercise, pay attention to what you notice. How does it feel to add these phrases? Do you feel any change in how the thought impacts you? This exercise can help you see the thought as a mere mental event rather than a fact or a command you must follow.

Will You Use This Tool in the Future?

I encourage you to try this exercise and see how it works for you. It's a simple yet powerful way to manage your anxious thoughts and create a sense of distance from them. Would this be a tool you'll use in the future?

Feel free to share your experience with this exercise in the comments below. I’d love to hear how it went for you and any insights you gained.

Conclusion

Learning to manage anxious thoughts is a crucial part of overcoming anxiety. By practicing "I'm noticing the thought," you can develop a healthier relationship with your thoughts and reduce their power over your emotions. Remember, these thoughts are just that—thoughts. They don't define you or dictate your actions.

Need More Help with Anxiety?

At State of Mind Therapy, our team specializes in helping people overcome the burden of anxiety and OCD. With evidence-based techniques and compassionate guidance, we can help you regain control of your thoughts and live a more fulfilling life.

If you found these tips helpful, sign-up for our free guide: 5 Steps to Live More, Worry Less for more helpful strategies for managing anxiety.

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