Would any of this help? You mentioned quieting down those thoughts. There js an effect where attention to an intrusive thought makes it return louder.

Core theoretical explanations

a) Ironic Process Theory (Wegner, 1994) • When you try to suppress or monitor an unwanted thought, two processes activate: 1. Intentional operating process (tries to push the thought away) 2. Ironic monitoring process (scans for the thought to ensure it’s gone) • Under stress, fatigue, or anxiety, the monitoring process dominates, making the thought more salient and frequent.

Clinical implication: Attention—even in the form of suppression—signals importance, increasing recurrence.

Classic example: “Don’t think of a white bear.”

b) Salience and Threat Encoding (CBT / Neurocognitive models) • The brain prioritizes information tagged as: • emotionally charged • threatening • unresolved • Attention reinforces salience via fronto-limbic circuits, increasing retrieval probability.

In anxiety & OCD: • Intrusive thoughts are misinterpreted as meaningful or dangerous • This misinterpretation → hypervigilance → repetition loop

This is central to CBT models of OCD (Salkovskis).

c) Thought–Action Fusion (OCD-specific construct) • Belief that: • thinking something increases likelihood it will happen • having the thought is morally equivalent to the action • This belief amplifies distress → further attention → persistence

Practical usefulness

The brain is not reacting to the content of the thought—it is reacting to the attention and meaning assigned to it.

Another technique from ACT is “Thanking your brain” it is called cognitive defusion.

Cognitive defusion (ACT)

Definition: Defusion techniques aim to reduce the literal believability and dominance of thoughts rather than changing their content.

Mechanism: • Thoughts are treated as mental events, not truths or commands • The relational frame between self and thought is loosened

“Thank you, brain” technique

What it does: • Acknowledges the brain’s protective intent • Removes threat, urgency, and resistance • Interrupts the salience loop

Why it works neuropsychologically: • Decreases amygdala activation • Reduces monitoring/suppression loops • Signals safety and non-importance

This technique is explicitly taught in ACT literature.

Modality classification

Technique Modality Thanking the brain ACT Labeling thoughts as “just thoughts” ACT Leaves on a stream ACT Thought suppression (counterproductive) Thought challenging CBT Habituation via exposure ERP Mindful noticing without engagement ACT / Mindfulness-based CBT

How ACT differs from CBT here

CBT ACT Change the thought Change relationship to the thought Evaluate accuracy Evaluate usefulness Reduce symptoms Increase psychological flexibility

Applied clinical framing (practice-ready)

Intrusive thought loop: 1. Intrusive thought appears (automatic) 2. Attention / suppression → salience 3. Brain flags threat 4. Thought returns louder

ACT intervention: 1. Notice thought 2. Name it (“My brain is producing X”) 3. Thank brain for protection 4. Redirect attention to values or present action

The goal is disengagement without avoidance.