Managing Intrusive Thoughts

I’m going to get straight to the point today.

Intrusive thoughts are unwanted, often extremely stressful thoughts and images that arrive completely out of the blue.

Most people, as much as 80-99% of the general population, have an intrusive thought at some point in their lives. Thoughts like, “What if I drove my car off this bridge?” or fleeting images of hurting our loved ones aren’t totally out of the ordinary. They’re often dismissed as irrelevant and meaningless, albeit disturbing.

Managing intrusive thoughts can be challenging, but there are many different strategies that can help you cope with them. Here are some suggestions:

1. Recognize and accept the thoughts: Understand that intrusive thoughts are common and do not define who you are as a person. Acknowledge that these thoughts are just thoughts and do not reflect your true desires or intentions. Let the thoughts happen, notice them, and watch them float by like a cloud.

2. Journal your thoughts: Stream of conscious writing can be really helpful for releasing your racing thoughts from your body. It’s a very simple practice where you write down whatever thought is in your head, without judgment, or overthinking what you’re writing. (this has helped me massively in the past, specifically during the pandemic when I had nowhere else to go!)

3. Practice mindfulness: Learn to observe your thoughts without judgment or attachment. Instead of engaging with the content of the thoughts, focus on the present moment and your immediate surroundings and your body sensations. Mindfulness meditation can help develop this skill, read more from my article on using music as meditation.

4. Challenge the thoughts: Question the accuracy and validity of the intrusive thoughts. Ask yourself if there is any evidence to support them or if they are based on irrational fears or anxieties. Often, intrusive thoughts are irrational and exaggerated.

5. Reframe the thoughts: Replace negative or distressing thoughts with more positive and realistic ones. For example, if you have a recurring intrusive thought about harming someone, consciously replace it with a compassionate or loving thought.

6. Distract yourself: Engage in activities that divert your attention away from intrusive thoughts. Find something you enjoy, such as reading, exercising, or spending time with loved ones, and immerse yourself in it.

7. Create a supportive environment: Surround yourself with understanding and empathetic people who can provide emotional support. Talking to someone you trust about your intrusive thoughts can help alleviate their impact and provide perspective.

8. Seek professional help: If intrusive thoughts significantly interfere with your daily life, cause distress, or are accompanied by other mental health symptoms, consider seeking support from a mental health professional. They can provide guidance and develop a personalized treatment plan. Read more here about the different types of therapy you can do.

Main idea for the week: everyone's experience with intrusive thoughts may vary, and it may take time to find the strategies that work best for you (read more about experimenting with wellbeing practices here). Be patient with yourself and prioritize self-care as you navigate this process.

Sending you all love,

Meagan

As always, you can follow me here @megandtheboys