This is one of my favorite exercises. I use it to teach my clients a different way to deal with their thoughts. They are often confused when I say that you need to learn to “allow” the thoughts, without engaging them, but also without avoiding them. This exercise is from the workbook: “Trauma Treatment Toolbox 165 Brain-Changing Tips, Tools & Handouts to Move Therapy Forward by Jennifer Sweeton.”
What Is The Trainspotting Exercise?
The Trainspotting exercise is a mental exercise you can use when you’re having trouble with intrusive thoughts or overthinking, whether your thoughts are mildly in the way or consuming your day. Some people benefit from the first time, and others need a couple times to practice, and that’s okay.
Try it for yourself!
How to Practice the Trainspotting Exercise
Step-by-Step Instructions:
“Begin to shift your awareness to your mind, becoming aware of any thoughts entering, flowing through, or leaving the mind. As you observe these thoughts, begin to visualize them as trains, where each train represents one thought. Imagine that you are standing about 20 feet away from these thought trains, watching them from a slight distance as an observer. You may notice one thought train passing through your mind, or perhaps several. Some may move quickly, others more slowly, and some may stop for a while or appear to be on a loop.
As a curious observer of these trains, you are not the conductor, nor a passenger, of the trains, and therefore do not attempt to stop them, speed them up, or otherwise interact with them. Rather, as you become aware of each thought train, identify it in a single sentence. For example, you may state to yourself: “There is that thought train about [insert topic here],” or “This thought train is called [insert title here].” Your job is to watch these trains and allow them to enter, move through, and exit your mind at their own pace.
Continue to observe and name thought trains as you become aware of them. When you notice that you have jumped onto one of these trains, and have become a passenger or conductor of a train instead of an observer, congratulate yourself on this awareness, acknowledge the thought train, then jump off that train and resume your stance as an observer.
Continue trainspotting for a few minutes, watching and identifying thought trains and disengaging from thoughts that you have become immersed in by “jumping off” the thought trains as needed.”
Why Trainspotting Works for Overthinking and Intrusive Thoughts
“Trainspotting” is effective because it helps teach our minds how to NOT indulge every thought that comes by. This is key in managing overthinking and intrusive thoughts. Observing thoughts rather than becoming immersed in them can allow us to have more control about how we respond to the thoughts. I have more blog posts on the nature of intrusive thoughts and more strategies on how to deal with overthinking and intrusive thoughts for additional help.
Get Help for Intrusive Thoughts and Overthinking
If you feel like you might need personal, one-on-one help with intrusive thoughts and/or overthinking, I am a Licensed Clinical Social Worker and therapist and I offer a free 15-minute consultation call for us to discuss if therapy would be a beneficial step for you!
What I Help Clients With:
- Anxiety and OCD
- Intrusive thoughts
- Overthinking
- Thought loops
- High functioning codependency
- People pleasing
- Healthy boundaries
Therapy Options in Utah (In-Person and Online)
I offer in-office therapy for Salt Lake Valley residents, and online appointments for all Utah residents. You don’t have to suffer alone. Schedule a 15-minute call or visit my About Me page for more information.
