Although you should follow the program to re-do the nonsense thoughts, it is also beneficial to just recognize a nonsense, nonhelpful thought and then refuse to entertain it. Every thought entertained actually creates a physical strengthening of the rewiring in your brain - so it is more likely to come up again - aaaaarrrrrggggghhhh! (See How The Mind Works - and understand it so that you do the right moves and avoid the wrong moves!)
To stop the undesirable thought, we need to do something that is the opposite of it and excludes it. What works every time for me to overcome my primitive brain in its repeated crappola is to dance to Club/Dance music on the free (for 40 hours a month) internet radio: go to Pandora Internet Radio (it's great!).
This is all part of the section Creating "Up" , for the short term or long term.
Happy dancing!
Keith
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