Intrusive thoughts, by nature, come when you least expect them and when you least want them. They can be anything from self-deprecating thoughts to unwanted violent thoughts or even a generally harmless but bizarre thought that occurs at an unwarranted moment.
Intrusive thoughts can be disruptive to your mental health and are often a symptom of another mental illness. In the case of OCD, it may be followed with compulsions. For instance, you may have an intrusive thought about something terrible happening to your family which leads to the need to follow a compulsion. With depression, intrusive thoughts may be self-loathing thoughts or thoughts of suicide. They can also come as a result of PTSD, anxiety, or other mental illnesses.
Fortunately, there are coping strategies for intrusive thoughts when you face them. Here are some of the best ways to deal with intrusive thoughts.
Learn to Recognize Intrusive Thoughts
You may be so used to intrusive thoughts that you fail to recognize them as such when they occur. Do some homework to learn what an intrusive thought looks like and how you can spot them. The sooner you can identify intrusive thoughts, the sooner you know how to cope with them.
You may be having an intrusive thought if:
- The thought is disruptive, sudden, or came at the moment when you least wanted it
- The thought is difficult to control or bat away
- The thought is out of character for you, i.e. uncharacteristically violent
Seek Help
If intrusive thoughts are interrupting your daily life or causing your mental health to suffer, don’t try to deal with them alone. Seek out a mental health provider who can help guide you through a plan to reduce or manage your intrusive thoughts. A therapist may be able to help you develop coping strategies. A psychiatrist may also be able to prescribe you medications that could reduce the amount of instances. With mental health support, you can manage your intrusive thoughts so that they don’t control your life.
Mindfulness Meditation
You can’t always control when an intrusive thought occurs. In fact, part of the nature of intrusive thoughts is that they are sudden and uncontrollable. But mindfulness meditation can change the way you perceive those thoughts. Mindful meditation involves taking a moment to stop and observe your thoughts without judgment. Simply notice them and let them pass. It can be calming and it only takes a few moments out of your day. You can even use guided meditation through an app or video.
Remember That Intrusive Thoughts Are Temporary
Intrusive thoughts are uncomfortable and disruptive in the moment you experience them. But remember that like everything else, they will pass. That thought will not occupy your mind forever. If you are distressed, try stating a mantra like “my thoughts are temporary.” You can also try to distract yourself with a quick phone game or a video to expedite the time the intrusive thought spends in your mind.
Visualize Your Thoughts
This does not mean that you should visualize the intrusive thought itself — such as a violent scene or the idea of hurting yourself. Instead, imagine your thoughts as something you can visualize like clouds. Picture the clouds in your mind as they drift by, eventually out of range. So, too, will your thoughts. Another way to visualize your thoughts is like waves on a beach, coming and going.
Ask a Therapist About Gentle Exposure
Although it needs to be done with care, exposure therapy can be a helpful way to learn to manage intrusive thoughts. In exposure therapy, you are exposed little by little to the triggers that can cause intrusive thoughts. This is often used in treating OCD. As patients are exposed to those triggers, they are encouraged to resist the urges to give in to compulsions that often come with intrusive thoughts. Therapists will encourage you to start with something small and work your way up to build resistance.
Let Go Of Shame
Intrusive thoughts can often lead individuals to feel ashamed, as though they are a bad person for having such violent or otherwise negative thoughts. It’s important to remember that these thoughts are just thoughts. More than that, they are a symptom of a mental illness that is also no indication of your character. You don’t control what these thoughts are or when they come to you. Simply put, they’re not your fault; and letting go of shame can help you look towards coping.
Establish a Regular Routine
Intrusive thoughts often come at times of high anxiety or stress. Establishing a routine can help your life to feel more stable, which may then reduce some of that anxiety and stress. Make sure to eat three meals a day, include a little bit of time for decompression or meditation, to get plenty of water, and to sleep regularly.
Ask About Cognitive Behavioral Therapy (CBT)
There are multiple therapies that can be used to treat intrusive thoughts or the mental illnesses associated with it. Cognitive Behavioral Therapy (CBT) is especially effective. CBT is all about reframing negative thought patterns and learning new ways to process those thoughts, which then impacts your actions and behaviors. In CBT, you can bring up the intrusive thoughts that have been distressing you. You and your therapist can find ways to reframe those intrusive thoughts, giving them less power over you overall.
If you struggle with intrusive thoughts, our team of skilled, compassionate mental health providers at Rivia Mind is here to help. Contact us today to learn more or to schedule a free 15-minute consultation.
