"I can't help what I think"

Fair enough, and partly true. The charge arrives before you've decided anything. You don't choose to think "they're ignoring me" any more than you choose to flinch. Telling yourself not to have the thought doesn't work, and a book that told you to simply think better of people would be asking for something nobody can do on demand.

But the charge isn't one thought. It's two. The first is the sentence that arrives, "they're ignoring me". The second is what you do with it, which is usually to treat it as true, build on it, and spend the evening there. The first you can't help. The second you can, because the second is a decision about what kind of thing the first sentence is. If it's a conclusion, you act on it. If it's a hypothesis, you check it, or hold it loosely, or let it sit next to three others. Same sentence. Different status.

This is where Gilbert and Malone's fourth mechanism from chapter 3 turns useful. The correction for the situation is something your mind does start, and stops early because it's effortful. You can't stop the charge arriving. You can decline to stop the correction. That's a smaller ask than not thinking the thought. It's finishing a thought you'd already begun, which is what chapter 17's method is for.

I'd add one thing, as my own view. The reason the charge feels uncontrollable isn't that it's fast. It's that it's satisfying, for the reasons chapter 2 gave, and a satisfying thought is one you don't want to interrupt. Noticing that you'd quite like the charge to be true, because it gives you a position, is often enough to loosen it. You don't have to argue yourself out of it. You just have to notice that you're enjoying it, and that enjoying it isn't the same as its being right.