Why trying not to think can make thoughts worse: Understanding the rebound effect

Trying not to think about something often makes it appear in your mind even more. This is called the rebound effect. A classic example is the phrase: “Don’t think of a white bear.” The more you try to avoid thinking about it, the more it comes back.

This happens because our brain has two processes at work when we try to suppress thoughts. One part tries to push the thought away, while another part secretly keeps checking if the thought is still there. Ironically, this second process makes the unwanted thought even more active.

The psychologist Daniel Wegner explained this in his ironic process theory. He found that trying to suppress a thought can unintentionally make it stronger. This idea helps us understand why people with anxiety or depression, who often have many negative thoughts, find it hard to stop worrying.

Research shows that trying to push away thoughts is usually not effective and can even make them more frequent. Different people have different success rates in controlling thoughts. For instance, people with higher anxiety may find it harder to suppress unwanted thoughts.

The effects of thought suppression go beyond just thinking. It can also affect decision-making, self-control, and behavior. For example, trying not to think about smoking can make a person smoke more, and trying not to use stereotypes can actually make them more likely to appear.

Practical applications :

1. Acceptance: Instead of pushing thoughts away, notice them without judgment. For example, in mindfulness therapy, patients learn to observe anxious or unwanted thoughts without trying to change them.

2. Distraction with positive focus: Engage in an activity that fully occupies your attention, such as exercising, reading, or doing a hobby. This reduces the intrusiveness of unwanted thoughts.

3. Self-affirmation: Remind yourself of your strengths and values to reduce the mental rebound effect. For instance, repeating affirmations like “I can handle this” can lower stress.

4. Preemptive planning: If a certain thought triggers anxiety (e.g., fear of exams), plan specific steps in advance to handle it. This reduces the need to suppress the thought.

5. Cognitive-behavioral techniques: Identify and reframe unhelpful thoughts rather than trying to eliminate them. For example, change “I can’t handle this” to “I can take one step at a time.”

   
   

A useful tool is Edward de Bono’s “Six Thinking Hats”, which encourages looking at problems from different angles: facts, feelings, judgment, creativity, optimism, and managing the process. This approach can help deal with unwanted thoughts without trying to suppress them.

In the future, research may focus more on acceptance and proactive strategies to manage thoughts. Studying the brain and understanding individual differences can also help develop personalized techniques for controlling unwanted thoughts.