Don't try to control your thoughts.
For many people, the first reaction they have when faced with an intrusive thought is to forget about it. Unfortunately, this method results in the exact opposite effect – you end up thinking about the intrusive thought even more.
Instead of consciously suppressing your review, try to divert your attention away from it with an engaging activity. For example, try completing a crossword puzzle or reading a book.
Make sure you aren't switching between a bunch of tasks. Fully immerse yourself in a single activity, and make sure it can't be linked back to the intrusive thought in any way. For example, if you're having intrusive thoughts related to death, it wouldn't make sense to divert your attention by reading a book about murder.
Try to differentiate between your thoughts and reality
A big concern for many people with intrusive thoughts is the fear they may act out on a dark intrusive thought, such as harming someone they love. They want to understand the meaning behind these thoughts and seek reassurance that they won't commit them.
However, intrusive thoughts are what they suggest – just thoughts. These thoughts are not a sign of what's to come, and there is no intent to act on them, no matter what your OCD or anxiety wants you to believe.
With that in mind, accept these thoughts as mere thoughts when they arise. Let them pass freely through your mind – recognizing them but not allowing them to consume you. By taking intrusive thoughts as just another thought, you'll become less likely to worry about them over time.
List out the triggering thoughts.
Often, your thoughts are not entirely random, and your day-to-day interactions may influence them. Keeping a journal of your intrusive thoughts can help you understand patterns over time.
In addition to listing out your thoughts, keep a record of your overall mood and notes about your day. As you start to notice similar thoughts appearing over time, refer back to those notes, and see if you can identify any patterns.
Maybe these thoughts were happening when you had a lot of free time, or perhaps they were occurring after you watched a violent movie. By tracking these patterns, you may pin down the root cause and fix the underlying issue.
Change your lifestyle more "positive."
If you infuse your life with more positive vibes, you're less likely to have space for negative ones. So why not integrate a lifestyle change that's proven to make you feel good and develop it into a consistent habit?
Some examples of changes you could make in your daily routine include:
If you notice intrusive thoughts more commonly in the morning, implement these activities as soon as you wake up. A shift in your mindset could do wonders in shaking off intrusive thoughts.
Make more conversation with your favorite people.
Many people feel ashamed to admit they're having intrusive thoughts or even experience feelings of guilt related to them. They attempt to deal with their thoughts on their own and keep them hidden from others.
However, talking through your feelings with someone you trust can be highly beneficial. By being open and vulnerable about how you're feeling and what you're experiencing, you may develop a whole new perspective on your situation.
For some people, talking to a stranger can be easier than talking to someone you know. In this scenario, therapy can be a good option. There are many types of therapy available – both in individual and group settings. Do your research and take the time to evaluate all of your options.
Bottom Line
Intrusive thoughts happen to us all from time to time. With a little bit of focus and commitment, you can overcome your intrusive thoughts. Your success depends on your ability to fight the urge to worry and obsess over them.
You must be logged in to post a comment.