Disarm with Charm
When thoughts come unbidden replace them with neutral, factual thoughts, again offering no real resistance or mental gymnastics. Replace the tape in your head with, “Trees are growing,” “People are talking,” “Rain falls.”
Or, put distance between yourself and persistent memories as Russ Harris (author of “The Happiness Trap”) recommends: add words in front of them like, “Oh, I’m having that thought about __again.” “Would you look at that! I’m aware that I’m thinking about ___again.”You are neutralizing your own knee-jerk reaction.