The article titled “Suppressing worrying thoughts may improve mental health” explores the idea that deliberately avoiding and suppressing fearful thoughts may actually be beneficial for one’s mental well-being. Contrary to the commonly held belief that blocking out unwanted thoughts causes them to resurface more often, researchers at the University of Cambridge have found that certain forms of thought suppression can have positive effects. Through a series of experiments, participants were trained to suppress either negative or neutral thoughts, and the results showed a reduction in the severity of symptoms related to mental health conditions such as depression and PTSD. These findings challenge the prevailing notion that suppressing thoughts has detrimental effects and offer new insights into potential therapeutic approaches for improving mental health.
How To Suppress Worrying Thoughts
The Impact of Suppressing Worrying Thoughts on Mental Health
Understanding Thought Suppression
Thought suppression refers to the intentional effort to push away or avoid unwanted or distressing thoughts. It is a common strategy people use to cope with anxiety, fear, or intrusive thoughts. The theory behind thought suppression is that by actively suppressing these thoughts, individuals can reduce their impact on their mental well-being. However, there have been various beliefs and controversies surrounding the effectiveness and potential harm of thought suppression.
Common Beliefs Surrounding Suppressing Unwanted Thoughts
For many years, it was believed that suppressing unwanted thoughts could have detrimental effects on mental health. The “white bear” study, conducted in the late 1980s, suggested that attempting to avoid thinking about certain thoughts actually increased their recurrence. This led to the common belief that thought suppression can be counterproductive, causing the thoughts to resurface more frequently and intensively. As a result, some therapeutic approaches encouraged individuals to confront and process their difficult experiences rather than suppressing them.
New Findings on the Benefits of Thought Suppression
Contrary to previous beliefs, recent research conducted by Zulkayda Mamat and Michael Anderson at the University of Cambridge suggest that certain forms of thought suppression can be beneficial for mental well-being. Their study explored novel approaches to thought suppression and examined its impact on individuals’ mental health.
The Study Conducted by Mamat and Anderson
Mamat and Anderson recruited 120 participants and divided them into two groups: one group trained to suppress negative thoughts and another group trained to suppress neutral thoughts. The participants were asked to imagine future scenarios, both negative and neutral, and provide cue words that could elicit these thoughts. Over a three-day training period, the participants in each group practiced suppressing their assigned thoughts for 20 minutes per day.
The Training for Thought Suppression
During the training sessions, the researchers presented the participants with cue words to trigger specific thoughts about scenarios. The participants were then instructed to actively block these thoughts from their minds, either by imagining a blank space or pushing the thoughts away. The trainers reinforced the practice and guided the participants through the process to ensure effective suppression.
Results of the Study
The results of the study were promising. Immediately after the training sessions, participants reported that suppressing the assigned thoughts made the imagined events less vivid in their minds. This was true for both the group suppressing negative thoughts and the group suppressing neutral thoughts.
The participants also completed surveys before and after the training to assess their symptoms related to depression, post-traumatic stress disorder (PTSD), and anxiety. The researchers found that among participants with high scores for PTSD symptoms, those who suppressed negative thoughts experienced a 16% reduction in symptom severity after training. Additionally, participants who reported symptoms of depression before training also showed greater reduction in symptom scores when they suppressed negative thoughts compared to suppressing neutral thoughts.
Long-Term Effects of Thought Suppression
One significant finding from the study was that the beneficial effects of thought suppression on mental health measures still remained three months after the training. This suggests that the impact of thought suppression on mental well-being can have long-lasting benefits. However, further research is needed to validate these findings in larger studies and explore the sustained effects over longer periods.
Considerations for When to Suppress Thoughts
While the study by Mamat and Anderson provides valuable insights into the potential benefits of thought suppression, it is important to consider the context in which thoughts are suppressed. Some thoughts may require processing and addressing instead of suppression. Thoughts related to past trauma or unresolved issues may be more appropriate for exploration and therapy. On the other hand, thoughts about future events that individuals have no control over may be suitable for suppression to prevent excessive worry or anxiety.
Challenging Preconceptions about Thought Suppression
The findings of the study conducted by Mamat and Anderson challenge the common belief that thought suppression is universally harmful. By demonstrating the potential benefits of thought suppression, their research contributes to a better understanding of how individuals can effectively manage their mental health. However, it is crucial to approach thought suppression with caution and consider individual differences and specific circumstances when determining whether to suppress or confront thoughts.
Improving Mental Health With Thought Suppression
The Link Between Thought Suppression and Mental Health Conditions
Thought Suppression and Depression
Depression is a complex mental health condition that is characterized by persistent feelings of sadness, hopelessness, and a loss of interest in activities. Previous theories suggested that thought suppression could worsen depressive symptoms by causing the suppressed thoughts to resurface and intensify. However, the study by Mamat and Anderson challenges this belief by showing that suppressing negative thoughts can actually lead to a greater reduction in depression symptoms compared to suppressing neutral thoughts.
Thought Suppression and Post-Traumatic Stress Disorder (PTSD)
PTSD is a mental health condition that occurs in individuals who have experienced or witnessed a traumatic event. It is characterized by intrusive thoughts, flashbacks, and a heightened state of arousal. Thought suppression has been a controversial topic in relation to PTSD, with some arguing that suppressing traumatic thoughts can lead to increased distress and avoidance behaviors. However, the study conducted by Mamat and Anderson suggests that suppressing negative thoughts can result in a significant reduction in PTSD symptoms.
Thought Suppression and Anxiety
Anxiety is a common mental health condition characterized by excessive worry, restlessness, and a sense of impending doom. Attempting to suppress anxious thoughts has been associated with a rebound effect, where the thoughts become more persistent and intense. However, the study by Mamat and Anderson indicates that suppressing thoughts related to future events that individuals have no control over can be beneficial for reducing anxiety symptoms.
Thought Suppression as a Coping Mechanism
Determining Which Thoughts to Suppress
When considering thought suppression as a coping mechanism, it is important to discern which thoughts are suitable for suppression. Thoughts that are uncontrollable or relate to future events that individuals cannot change may be appropriate for suppression to prevent excessive worry. However, thoughts related to trauma, unresolved issues, or emotions that need processing should not be suppressed but rather addressed through therapy or other therapeutic interventions.
The Role of Therapy in Guiding Thought Processing
While thought suppression may be a useful strategy in certain situations, it is important to acknowledge that it is not a standalone solution for managing mental health conditions. Therapy plays a crucial role in guiding individuals through their thought processes and helping them develop healthy coping mechanisms. Therapists can help individuals distinguish between thoughts that can be suppressed and those that require exploration and processing. By integrating therapy with thought suppression techniques, individuals can experience more comprehensive mental health support.
In conclusion, the impact of suppressing worrying thoughts on mental health is a complex topic that requires careful consideration. While previous beliefs suggested that thought suppression can be harmful, recent research suggests that certain forms of thought suppression can have beneficial effects on mental well-being. The study by Mamat and Anderson challenges preconceptions about thought suppression and highlights its potential in reducing symptoms of depression, PTSD, and anxiety. However, the appropriateness of thought suppression depends on individual circumstances, and therapy should be considered as an essential component of mental health support.
