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The Ironic Process Theory
- It is the psychological process where a person tries to suppress certain thoughts but ironically ends up thinking about them instead.
- It was first explored by Daniel Wegner in 1987.
- Also known as the ironic rebound and the white bear problem. For example, when you try to suppress yourself from thinking of a white bear or a pink elephant, you're more likely to imagine one instead.
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The Trouble With Trying To Control Our Thoughts
We have two mental systems that work side by side whenever we are thinking about something or feeling a certain way, these two systems are intentional and monitoring systems.
- The former orients our attention to focus on our tasks or...
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The Solution To Mental Control
- Whatever it is that's acting as the mental burden needs to be minimized or alleviated. Let yourself get rest, go to therapy, do some yoga or anything that de-stresses you.
- Frame your goal in a proactive manner rather than being avoidant. Occupy yourself with something that you find...
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The Craving
Trying to suppress thoughts, emotions and cravings backfires and makes you more likely to think, feel or do the thing you most want to avoid.
Four steps to handle cravings:
- Notice that you are thinking about your temptation or feeling a craving.
- Accept the thought or ...
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