How to Manage Your Intrusive Thoughts
Intrusive thoughts seemingly come out of nowhere. Perhaps, you’re cutting vegetables for dinner or about to climb into bed when the disturbing image or thought comes to mind. While these thoughts can make you uneasy, they are not uncommon. Most people have intrusive thoughts from time to time. However, for a few people, negative thoughts can become frequent and all-consuming.
If you’re experiencing intrusive thoughts, knowing that your thoughts do not define you is key. These thoughts may be scary, graphic, or taboo, but they do not mean you are a bad person or that bad things will happen. With that said, you can manage your intrusive thoughts by understanding where they come from and using various techniques.
What Are Intrusive Thoughts?
Intrusive thoughts are unwanted thoughts that may be disturbing or distressing. These thoughts are often out of character and may go against the person’s beliefs and values. For example, someone may envision harming a loved one or driving into traffic seemingly out of the blue.
Anyone can have intrusive thoughts, but they can often be a symptom of mental health disorders, including anxiety disorders, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD). As these disturbing thoughts occur, people struggling with anxiety, depression, or other mental health conditions may find it hard to let these thoughts go. As a result, they will become fixated on them and may worry these thoughts will come to fruition.
How to Stop Intrusive Thoughts
If you’re experiencing intrusive thoughts on a regular basis, and they are affecting your everyday life, there is hope. You can free your mind from distressing thought patterns by meditating, immersing yourself in nature, journaling, or participating in therapy. Let’s take a closer look at these techniques for stopping intrusive thoughts.
Don’t Suppress the Thought
Have you ever been worried about something, and someone told you to stop thinking about it? This is perhaps one of the least helpful pieces of advice anyone could receive because it just makes them think about the thing even more! When you try to suppress thoughts, you end up focusing on them even more.
Instead of trying to shove down your intrusive thoughts, acknowledge how bizarre the idea was, then direct your attention away from it. Pick up a book and start reading, or turn on your favorite TV show. Once you start focusing on something else, the intrusive thoughts will float to the back of your mind and become something that just happened in the past.
Meditate
Mindfulness meditation teaches you how to acknowledge thoughts and let them go without dwelling on them. You can learn to separate your emotions from your intrusive thoughts by meditating on a regular basis. All you need is a few minutes and a quiet place to practice. You can use guided meditation apps and videos or sign up for courses for beginners.
Go for a Walk
Several studies have shown that spending time in nature can improve your mental health and sharpen your mind. When you’re in a better place mentally, you will have an easier time letting go of intrusive thoughts. If you know your disturbing thoughts come more frequently at a specific time of day, consider scheduling your walk for that time.
Write in a Journal
Thoughts can circle our heads when we don’t have an outlet for them. Journaling can be a great way to externalize your thoughts and provide emotional relief. As you continue to write down your unfiltered thoughts, you will be able to recognize recurring ones and any potential triggers. It will become easier to see why these thoughts are occurring and what you did in the past that helped them go away.
Try Therapy
If your intrusive thoughts have become obsessive, you may benefit from cognitive behavioral therapy (CBT). CBT could help you reframe your intrusive thoughts so they do not have as much power over you. Many people feel ashamed of their intrusive thoughts, but speaking with a therapist at a center for OCD and related disorders can help them understand what they’re experiencing and gain a new perspective.
Find Relief From Intrusive Thoughts at The FLOAAT Center
Intrusive thoughts can be unsettling, but they do not have to disrupt your life. If you would like to learn techniques for managing your intrusive thoughts, reach out to The FLOAAT Center for cognitive behavioral therapy in Gainesville, FL. Our licensed mental health professionals can help you understand the meaning behind your thoughts and help you regain control. Contact us today!
