It’s hard to turn away from those brutal thoughts. At that time it’s more efficient to just let them be and at the same time create some distance to them, so-called defusion.
But how do we do that? Think of a thought you often struggle with and notice what happens when you think about it. It may feel strange to think of a thought you’d rather not think about, but for the sake of practice, stick to it for a while. An example may be “I’m a bad person”
1) Notice how it feels in your body to think about it. Perhaps something happens with your breathing or pulse, and you get a sense of discomfort.
2) Then add the phrase “I have a thought that” in front of the original thought “I have a thought that I am a bad person”
3) Then note for a moment how it feels, in your body and emotionally.
4) Add another phrase “I notice that” in front of the existing sentence “I notice that I have a thought that I am a bad person”
5) How does it feel now to thinking that way? Notice if you feel any difference. The aim is to create a little more distance to the contents of the mind, so that you don’t have to be equally affected physically and emotionally. You don’t need to argue, discuss or even touch the question whether the thought is true or not.