I can't visualize the leaves clearly, am I doing it wrong?

No. You don't need a high-definition image. If visualization is difficult, simply label the thought and acknowledge its movement. You can use metaphors like sounds passing or cars on a road.

What if my thoughts are coming too fast?

Don't try to catch every single one. If thoughts come in a rush, place them all on one large branch or a giant leaf and watch the whole bundle float away.

What should I do if a thought won't move downstream?

Don't push it. Pushing is just another way of engaging with the thought. If it stays put, simply watch it stay. Acknowledge 'Here is a thought that is staying put' and wait for the current to shift.

De-Hypnotising Your Mind: How to Stop Getting Hooked on Thoughts

Martin Middleton
7 days ago
3 min read

Have you ever found yourself so absorbed in a worry that the rest of the world fades away? It might start as something simple, but then it spirals. It becomes real. You feel the impact in your stomach or chest, leaving you exhausted and trapped in a cycle you can't break.

As a Cognitive Behavioral Hypnotherapist, the way I explain this feeling is that it is a form of negative self-hypnosis.

You have become "fused" with your thoughts—treating them as absolute truths about yourself or the world. So, how do we interrupt this cycle? The answer lies in a specific type of mindfulness I call "de-hypnosis."

Mindfulness as De-Hypnosis

Mindfulness isn't just about relaxation, it is the active practice of "unhooking" yourself from the story you are repeating. It is about stepping back and realizing that thoughts are just thoughts. If left alone, they will come and go.

In Acceptance and Commitment Therapy (ACT), we use a powerful visualisation exercise called "Leaves on a Stream" to practice this skill.

(Scroll down for the free 10-minute guided audio version).

The Pink Elephant Paradox

When we get stuck on a thought, our instinct is often to push it away. But the act of pushing keeps that thought right at the center of our mind.

Think of the classic example: "Don't think of a pink elephant." You likely just thought of a pink elephant. By trying to push the thought away, you are forced to interact with it.

Leaves on a Stream changes this dynamic. You aren't trying to stop your thoughts but changing your relationship to them. You become the observer of the stream, not the leaves themselves.

How to Do the Exercise (The Basics)

The Megatron Mishap: Why Perfection is a Myth

It is a common misconception that mindfulness should work perfectly the first time. In reality, your brain is creative, messy, and imaginative.

The first time I tried this exercise, my therapist mentioned the clinical term "meta-cognition." My relaxed brain misheard this as "Megatron" (the leader of the Transformers).

For the rest of the session, it wasn't leaves floating down a stream. It was a giant robot with a silver tray, walking into the water and physically carrying my thoughts away.

This happened the next two times I practiced! But eventually, Megatron left me alone, and I learned to let thoughts go without his help.

The lesson? The "correct" way to do the exercise is simply to do it. If your stream looks like a robot, a bus, or clouds in the sky, that is fine. The goal isn't a perfect visualization; it is the act of disengaging from the content of your thoughts.

And meta-cognition isn't a transformer but an academic way of saying "a thought about a though..." for example rather than thinking "i'm having a bad day" you acknowledged that actually "i'm having the thought that...i'm having a bad day".

Troubleshooting: "Am I Doing It Wrong?"

If this feels clunky at first, you are not alone. Here are common hurdles and how to fix them:

1. "I Can't Visualise the Leaves"

The Fix: You don't need a high-definition 4K mental image. This isn't an art project; it's a cognitive exercise. If you can't "see" it, just acknowledge the concept of movement. You can even use sounds passing by or cars on a road.

2. "The Thoughts Are Coming Too Fast"

The Fix: Don't try to catch every single one, that leads to more stress. If thoughts come in a rush, place them all on one giant leaf or a large branch and watch the whole bundle float away.

3. "The Thoughts Won't Move"

The Fix: Don't push. Pushing is just another way of engaging. If a leaf gets stuck on a rock, just watch it spin there. Acknowledge, "Here is a thought that is staying put." That is still mindfulness.

4. "I Keep Getting Hooked/Distracted"

The Fix: Celebrate that realisation! The moment you realise you drifted off is the exact moment you succeeded. You just stepped out of the loop. Gently come back to the bank.

What next

Looking to make positive changes in your life?

If you want to move past the anxiety and embrace your true potential, let's talk. Contact me today for a 15 minuet chat.

I offer a judgment-free space for clients across the UK online, and in-person near Leicester and Hinckley.

Contact Me

About Martin Middleton

Martin Middleton is a Clinical Therapist and Cognitive Behavioural Hypnotherapist based near Leicester and Hinckley. Specializing in anxiety, stress, and confidence, Martin combines the practical tools of CBT with the transformative power of Hypnotherapy to help clients break negative cycles. He provides a calm, judgment-free space where you can learn to manage your mind and move forward with clarity. Martin works with individuals in-person across Leicestershire and online throughout the UK.