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How MCT Helps You Respond to Thoughts
Breaking the Habit of Overthinking and Worry
caught up in a thought, and worrying for hours?
It’s something we all experience, and sometimes it feels like our thoughts are in control, not us. But here’s the good news. Metacognitive Therapy (MCT) can help you take back control. Instead of focusing on changing the content of your thoughts, MCT focuses on how you respond to them. Do you worry in response to every negative thought, or only some? Why some but not all? Is there a filter? Who makes that decision? — Professor Adrian Wells, originator of Metacognitive Therapy
The Thought-Attention Cycle: How Overthinking Starts
Thoughts are normal—they pop into our heads all the time. But sometimes, a single thought can trigger a cycle of overthinking and worry.
Let’s break it down:
A Thought Appears
Thoughts are automatic. You might be walking down the street or relaxing at home when a thought suddenly pops into your mind. It could be about something that happened, something you’re afraid might happen, or even something completely random. No big deal, right? But the trouble starts when we give the thought too much attention.
We Become Aware of the Thought
This is where things can start to go sideways. You notice the thought and think, "What does this mean?" or "Why am I thinking this?" Suddenly, what was just a passing thought now feels important.
We Start Paying Too Much Attention
Once you start focusing on a thought, it begins to feel bigger. Before you know it, you’re stuck in a loop, trying to analyze or solve a problem that might not even exist. The more attention you give it, the more significant it seems.
Rumination and Worry Take Over
Now, instead of letting the thought pass, you’re stuck. You might replay the thought in your head (rumination) or start imagining worst-case scenarios (worry). This mental cycle can feel like it’s controlling you, but in reality, you have the power to stop it.
How MCT Helps You Break the Cycle
The good news is that you can stop this cycle—and Metacognitive Therapy gives you the tools to do it. MCT isn’t about getting rid of thoughts; it’s about learning to respond differently to them.
Here’s how:
Detached Mindfulness: Watch Your Thoughts Without Getting Caught Up
In MCT, we practice Detached Mindfulness—a way to observe your thoughts without reacting to them. Imagine your thoughts are like clouds floating by in the sky. You can notice them without having to jump on board. Detached Mindfulness teaches you to watch a thought pass without getting stuck in it.
For example, if a thought about a deadline pops into your head, instead of panicking, you acknowledge it: "Oh, there’s that deadline thought again." And then, you let it float away, without getting pulled into stress or worry.
Attention Training Technique (ATT): Taking Control of Your Focus
Overthinking happens when we get stuck inside our heads. The Attention Training Technique (ATT) helps you break free by directing your focus outside of yourself. Whether it’s paying attention to sounds, sights, or activities, ATT helps you shift your attention from unhelpful thoughts to something more productive.
Imagine you’re in a meeting and find yourself worrying about an upcoming project. Instead of getting stuck, you could refocus your attention on the sound of someone’s voice or the task at hand. This practice gives you more control over where your mind goes.
Worry Postponement: Choose When to Worry
We often feel like we have to deal with worries the moment they arise, but that’s not true. Worry Postponement lets you decide when to worry. If a thought about a problem pops up while you’re busy, you can choose to set it aside until later. You might say to yourself, "I’ll think about this at 4 p.m. when I have time." This way, you take control of your worry, rather than letting it control you.
Changing the Beliefs Behind Your Worry
One of the key things MCT addresses is your beliefs about thoughts. Many of us believe that worrying helps us prepare for the worst or that we can’t control our thoughts. MCT works to challenge these beliefs. You’ll learn that worrying doesn’t make you more prepared—it just makes you more anxious. And you’ll realise that you can control how much attention you give to thoughts.
Taking Back Control of Your Thoughts
In Metacognitive Therapy, you’ll learn that the thoughts themselves aren’t the problem—it’s how we respond to them that fuels overthinking.
How MCT helps:
-Detached Mindfulness teaches you to watch thoughts pass by without getting caught up in them.-Attention Training Technique (ATT) helps you refocus your attention on external stimuli instead of staying stuck in your head.-Worry Postponement empowers you to choose when (or if) to engage with worries.-Instead of getting lost in rumination or anxiety, MCT gives you the tools to step back, change your attention, and challenge unhelpful beliefs about worry. By doing so, you’ll realise that you have far more control over your thoughts than you might think.
We all have triggering and negative thoughts, but how we respond to them makes all the difference.
Metacognitive Therapy gives you the tools to break free from the cycle of overthinking, rumination, and worry. With practice, you can learn to observe thoughts without getting caught up, shift your attention when needed, and regain a sense of calm and control.