When Thoughts Pull You Down: How to Work with “Sticky Thinking” in CBT
Sometimes a thought gets stuck in your head and starts spinning in circles. It doesn’t just come and go — it pushes everything else aside, clouds your perception, and takes over. It could be an anxious scenario, a painful memory, harsh self-criticism, or a recurring “what if…” In Cognitive Behavioral Therapy (CBT), these are called automatic or sticky thoughts — and yes, you can work with them.
These thoughts appear quickly, outside of our control, often triggered by emotions, habits, or stress. They feel like “truth” simply because they sound loud.
We’re evolutionarily wired to notice danger. The brain would rather overreact than miss a threat. That’s why anxious or self-critical thoughts automatically grab more of our attention.
But here’s the paradox: The more you think about them, the more real they seem — and the harder they are to let go of.
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✅ What Can You Do? CBT Techniques That Help
1. Name It as a Thought
The first step is to recognize and name it:
“This is a thought, not a fact.” “This is a familiar mental pattern, not the truth.”
That already softens its impact.
Try telling yourself: 🟢 “I’m having the thought that something is wrong with me.” This creates some distance and reminds you: you are not your thoughts.
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2. Write It Down and Look at It From the Outside
The brain loves drama — paper doesn’t.
Take a pen and ask yourself: • What exactly is this thought? • What emotions come with it? • What evidence supports or contradicts it? • What would I say to a friend who was thinking this?
Putting thoughts on paper helps shift from reacting to reflecting.
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3. Don’t Argue — Observe
Some thoughts don’t need to be debated. They just need to be watched, like clouds drifting across the sky.
CBT uses a method called decentering:
Imagine your thought is a train. You can: 🚉 Get on — and it takes you to a stressful past or imagined future. 👁️🗨️ Or stand on the platform and simply watch it pass.
You don’t have to board every train that passes through your mind.
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4. Use Your Body as an Anchor
When your mind is spinning, come back to your body: • Take 3 deep breaths • Feel your feet on the floor • Notice 3 sounds around you • Stretch your arms gently
This grounds you in the present moment — not in the mental storm.
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5. Ask Yourself: Does This Thought Help Me Live?
Some thoughts might be true. But even then — do they help you move forward?
If a thought paralyzes you, blocks action, or causes pain — that’s a good reason to question its value.
💬 Try asking yourself:
“What really matters to me right now — thinking this, or living my life?”
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💡 Final Thought: You Are Not Your Thoughts
Thoughts can be loud, scary, heavy — but they don’t define who you are. You are the one who notices the thought, chooses how to respond, and redirects your attention.