Trapped in a Loop? 5 Therapist-Backed Ways to Finally Silence Intrusive Thoughts
Battling intrusive thoughts might take some time, but you won’t regret deciding to work on the issue.
We’re living in a hectic world full of all kinds of deadlines and stress, so it’s no wonder many start noticing worrying thoughts about something that likely never happened. For instance, intrusive thoughts can come in the form of worrying about not having locked the door at home or overthinking about the same situation again and again.
In the end, this may have a significant impact on our mental health, so psychologists made sure there’s a set of recommendations for those who can’t get rid of this kind of negative thoughts.
Come to Terms With the Actual Problem
The first thing many suggest you do is realizing that you do have some intrusive thoughts, though they don’t really define the reality you’re living in. That said, reassure yourself that most of those are false, despite constantly popping up in your mind.
Analyze Your Intrusive Thoughts
To make things easier, ask yourself several questions to make sure those thoughts are far from being the truth. For instance, think whether those scenarios can actually be real and pose a certain threat and if you can somehow change the entire situation.
If you know for sure you aren’t able to prevent something from happening or this is yet to happen in the future, just accept it and leave it be.
Focus on Your Intrusive Thoughts
This might sound a bit weird, but going through all steps of analyzing your intrusive thoughts can actually make their impact much less significant. Devote up to 15 minutes to following the process of an intrusive thought emerging in your mind, try to define exactly how it shows up and when it eventually goes away.
Start Practicing More Sports
Numerous studies have shown that any kind of physical activity, whether it’s jogging, dancing or simply working out at a gym, can significantly reduce the stress level and thus make intrusive thoughts go away (at least for a while). With time, you’ll likely notice you handle this kind of thoughts in a much calmer way.
Consult a Therapist If Nothing Helps
If you still feel like you’re being controlled by your intrusive thoughts after having followed all the tips above, it doesn’t mean you’ll never be able to get rid of those. In fact, it likely means you need some individual help that only a professional therapist can provide, so make sure you consult an expert and don’t leave it just as it is.
