Intrusive thoughts are unwanted and distressing thoughts that can cause anxiety or discomfort. Learn how to deal with them.
Mindfulness can help reduce intrusive thoughts.
Engage in mindfulness meditation to learn how to observe your thoughts without judgment. This can help you create distance between yourself and your intrusive thoughts, reducing their emotional impact.
Focus on what triggers the thinking.
Pay attention to situations, places, or events that tend to trigger your intrusive thoughts. By recognizing these triggers, you can be better prepared to manage your reactions.
Are your thoughts making sense to you?
Question the validity of your intrusive thoughts. Ask yourself if there's any concrete evidence supporting them. Often, you'll find that the thoughts are irrational or unfounded.
Work on restructuring your thought process.
Replace negative or irrational thoughts with more rational and balanced ones. For instance, if you have a fear of something bad happening, challenge that fear by considering the likelihood of it actually occurring.
Focus on keeping you grounded.
Engage your senses by focusing on your surroundings. Describe what you see, hear, touch, smell, and taste to bring your attention back to the present moment and away from intrusive thoughts.
Use thoughts that have proven to work for you.
When intrusive thoughts arise, use a simple, positive, and repetitive phrase to interrupt and replace them. This can be something like "Stop," "I'm in control," or "This too shall pass."
Get those endorphins releasing.
Physical exercise can help reduce anxiety and intrusive thoughts. Engaging in regular exercise releases endorphins, which are natural mood lifters.
Sometimes only focussing on your breath is enough.
Deep breathing, progressive muscle relaxation, and visualization exercises can help you manage anxiety and redirect your focus away from intrusive thoughts.
Never hesitate to reach out when you need it
If intrusive thoughts are severely impacting your daily life, consider reaching out to a mental health professional, such as a therapist or psychiatrist. They can provide personalized guidance and, if necessary, suggest appropriate treatments.
Eat well, sleep on time and maintain a proper schedule.
Adequate sleep, a balanced diet, and minimizing stressors can significantly contribute to better mental health and help reduce the intensity of intrusive thoughts.
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