How to Stop Reacting: 3 ACT-Based Tips for Managing Thoughts

In Acceptance and Commitment Therapy (ACT), one of the key concepts is that reacting strongly to your thoughts can make them more persistent or "sticky." This is especially relevant when it comes to intrusive thoughts—those unwelcome, involuntary thoughts that can be disturbing or distressing. Intrusive thoughts are incredibly common, especially during pregnancy and the postpartum period with 90% of new moms having intrusive thoughts. These thoughts can range from fears about the baby's safety to doubts about one's ability to parent or keep their baby safe. One important point is to rule out Obsessive Compulsive Disorder if there are rituals or compulsions attached to the thoughts. To learn more you can go to Postpartum Support International or schedule with Tiffany Lowther.

It's important to understand that having intrusive thoughts doesn't mean anything is wrong with you. They are just thoughts—fleeting mental events that don’t reflect your true intentions or desires. There are no "should haves" with thoughts. The key is to observe these thoughts without judgment or reaction, allowing them to pass by without getting stuck.

Here are three effective ways to managing thoughts:

1. Label the Thought

The first step in not reacting to a thought is to recognize it for what it is—just a thought. It's neither true or false, it just is. When an intrusive thought pops into your mind, try to label it. For example, instead of thinking, "What if something happens to my baby?" say to yourself, "I'm having a thought that something might happen to my baby." Another example, instead of thinking, "I'm such an idiot." say to yourself, "I'm having a negative thought about my character". This labeling helps you create some distance between you and the thought, making it easier to avoid reacting emotionally. The thought loses some of its power when you see it as just a mental event, not a reflection of reality.

2. Practice Mindful Observation

Mindfulness is a core aspect of ACT that involves paying attention to your thoughts in a non-judgmental way. When an intrusive thought arises, instead of reacting, try to observe it as if you’re watching it from a distance. Imagine the thought as a cloud drifting across the sky or a leaf floating down a stream. This visualization can help you detach from the thought and see it as something passing and temporary. By observing without reacting, you’re less likely to give the thought significance or let it linger.

3. Refocus on the Present Moment

After acknowledging and observing the thought, gently bring your attention back to the present moment. Engage in whatever you’re doing at the time, whether it’s caring for your baby, having a conversation, focusing on your work or simply noticing your surroundings. Utilizing the 5 senses can bring you back to the moment. By refocusing, you shift your attention away from the thought and reduce its influence on your mood and actions. This helps prevent you from getting caught in a cycle of reacting to or ruminating on the thought.

Conclusion

Intrusive thoughts, especially during pregnancy and postpartum, are more common than many realize. However, these thoughts do not define you, and they do not have to control your life. By labeling thoughts, practicing mindful observation, and refocusing on the present, you can prevent intrusive thoughts from becoming "sticky" and maintain a better sense of calm and balance. Remember, thoughts are just thoughts—they don’t have to dictate your emotions or actions. With practice, you can let them pass by without reaction, freeing yourself to focus on what truly matters.

Lowther Counseling Services, www.LowtherCS.com, 2024