Rather than disputing negative thoughts, try simply noticing your thoughts as they come and go, without holding on to any particular thought. Â This process is called cognitive defusion.
Try to notice your thoughts the same way you would the temperature in the room or a picture on the wall. Â For example, say to yourself, "I just had a thought that..."
Noticing your thoughts will help you identify patterns in your thinking.
This week, practice noticing and writing down your uncomfortable or negative thoughts as they come up.
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Try not to attach meaning to the thoughts that come up. Â Attaching meaning can look like judging your thoughts, making predictions, or asking "what if" about past experiences.
It may be difficult for you not to attach meaning to your thoughts. Â If this happens, write down what thoughts and feelings come up, then try to bring yourself back to simply noticing your thoughts and detaching from them.
It's common to try to get rid of thoughts and feelings you don't like. Avoiding negative thoughts can actually make them louder in your mind, worsening anxiety.
