I just can't stop any of the thoughts
Try this:
Cognitive Therapy, CBT, Thought Record/ Thought Review
It isn't just writing them down but it is reducing it down to a few keywords or at least way, WAY, smaller and not so jumbled and much more organized. Then, if you walk all the way through this, it helps to challenge and change the thoughts, one by one.
I had
MANY thoughts from my past that were very distorted but they were all one
HUGE jumbled mess and it seemed impossible to even grab just one let alone change them but if I started when I was super upset and very triggered over something and walked through this using just those thoughts, it really helped me to not just calm down completely but change those thoughts thus my internal dialog about the situation. That is how I started but not how you must start it.
Listing them also def helped but by walking through CBT thought records with just one thought I could grab, could get to, or was in the forground due to being triggered, and kept it up, it really helped to start to untangle the impossible looking mess of thoughts.
CBT has been a great tool in regards to thoughts and challenging thus changing them. It is still a tangled up ball and I am still using this tool regularly but I am getting there and it is amazing at how much less chatty my head is today then when I started. Still very chatty but way less! And, because I kept it up, those automatic intrustive thoughts have changed, completely!
Maybe list a few and then just use those few to start?
Hope this helps!
