Many people with intrusive thoughts are anxious about seeking help. With greater control comes an increased awareness of your thought process and what to do when you sense things are getting out of hand. Instead of having those thoughts bouncing around in your head uncontrolled, you can learn how to separate them from the emotions they cause and understanding how both of them work to sabotage your life.Īnd as you begin to understand your thinking, you will find that you have more control. Intrusive thinking doesn’t have to be a drain on your life. Rather, it takes time to stop your intrusive thoughts. That way, you can find a real resolution to your intrusive thinking.īe aware, though, relief doesn’t happen overnight. A therapist will be able to provide structure and guidance as you navigate through this process. However, instead of doing this on your own, therapy gives you the support of a professional. Therapy can guide you through the process of letting go, recognising triggers, and shifting your perspective. If you are still bothered by intrusive thoughts, then it is time to see a therapist. When you begin to feel stressed practice breathing exercises to calm down.īut What Should I Do If I Still Have Intrusive Thoughts? Recognise that your thoughts can’t hurt you they are just thoughts.Give the thought a silly name, associate it with a humorous image or make a joke out of it. Identify the thought, then try to acknowledge and move past it instead of becoming hyper-focused on it. If you can shift your perspective on your thinking, you can begin to reduce its impact on your life. Rather, it is the emotional reaction that you have to that intrusive thought that creates your stress and anxiety. It’s important to note it is not the intrusive thought itself that causes you distress (see above). Change your perspective and your thinking If you identify what triggers it, you can take steps to minimise your exposure to triggers. Have you ever heard the phrase, “Know thy enemy?” In this case, the enemy is your intrusive thinking. Only then can you find a resolution to the problem. The important part is that you learn to understand how your personal thinking works. They may occur more often during peak periods of stress and anxiety and fall into the background when you’re less stressed. Is it a sight, smell, or sound? Do your intrusive thoughts arise because of a particular stressor. Next, consider what triggers your intrusive thoughts. Consider what triggers your intrusive thinking Remember that, however intrusive and real they might seem, they are only thoughts, not reality. You might be worried they will overcome you, or that you will succumb to them. I know it’s scary to accept them because you’re afraid of them. So, instead of pushing the intrusive thoughts away, accept that you do have them. The more we try not to think about something, the more we think about it. How was that? Most people find that a lot harder, even though they rarely think of blue bears in day-to-day life. Please give it a go, and remember, no blue bears. Okay, now I want you to spend 20-seconds thinking of anything you want, except a blue bear: 20-seconds, but no blue bears.Not too hard, eh? Most people find they can do that without too much difficulty. Close your eyes (if you are comfortable to), and spend 20-seconds thinking of a white bear: a polar bear.Obviously, then, this method isn’t a real solution for finding control in your life because it just doesn’t work. If you push them down, they will only return later. It’s much the same with intrusive thoughts. Remember the amusement park game where you have to hit a mole coming out of a hole? Most times you miss, and the mole disappears, only to return a second later somewhere else. When it comes to intrusive thinking, it is tempting to push back those thoughts with something else. How can you combat them and find more peace? Three Helpful Strategies for Dealing with Intrusive ThoughtsĬonsider the following three strategies for dealing with intrusive thoughts. Intrusive thoughts drain not just your brainpower, but also your emotional energy. Sometimes they may take a back seat, but they are still present up until you fall asleep again. And they usually stay right there in your mind throughout the day. Now, though, as you rub the sleep from your eyes you can sense their return. It was so hard to fall asleep with those intrusive thoughts bouncing around in your brain. You wake up in the morning groggy from the night before.
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