How do i get rid of bad thought or something that make me think too hard?

[Tutti Frutti]

STOPP


Stop and Step Back
Don’t act immediately. Pause.

Take a Breath
Notice your breath as you breathe in and out.

Observe
What am I thinking and feeling? What are the words that my mind is saying? Is this fact or opinion? Descriptions or evaluations? Accurate or inaccurate? Helpful or unhelpful? What unhelpful thinking habit am I using (e.g. mind-reading, negative filter, thinking the worst)? Where is my focus of attention? What metaphor could I use (mountain, tunnel, playground bully, thought train, beach ball, passengers on the bus)?

Pull Back: Put in some Perspective
See the situation as an outside observer. What would a fly on the wall see? Is there another way of looking at it? What would someone else see and make of it? What advice would I give to someone else? What’s ‘the helicopter view’? What meaning am I giving this event for me to react in this way?
How important is it right now, and will it be in 6 months? Is my reaction in proportion to the actual event?

Practise what works
Do what works, what is most helpful.

Play to your Principles and Values.
Will it be effective and appropriate? Is it in proportion to the event? Is it in keeping with my values and principles? What will be the consequences of my action? What is best for me and most helpful for this situation?
http://www.getselfhelp.co.uk/stopp.htm