Managing Intrusive Thoughts
Managing Intrusive Thoughts
Most people struggle with unwanted, intrusive thoughts from time to time. These thoughts may range from simple, everyday worries (Did I turn off the stove?) to disturbing criminal behavior (What if I assaulted this person?) The thoughts themselves are not necessarily abnormal or concerning. However, for some with anxiety or OCD, these thoughts can become intense and persistent. Intrusive thoughts can be distressing, overwhelming, and even debilitating.
Intrusive thoughts may be accompanied by compulsive behavior. For instance, some clients have reported intrusive thoughts while driving. One such thought is an intense fear of hitting someone with their car. An individual with this thought process may hit a bump in the road, worry that they have hit a person or animal, turn their car around and drive back the other direction to make sure they haven’t hit anything. Another example of compulsive behavior is the individual who must check their locks eight times before going to bed. While it’s good to be aware while driving and safe in your home, these behaviors can quickly become excessive and dysfunctional.
Individuals who struggle with intrusions often engage in avoidance behavior, trying to repress their unwanted thoughts or engaging in repetitive behavior to satiate their need for control. Unfortunately, this tends to only perpetuate the issue. The better alternative is to accept and learn to cope with these thoughts. While intrusive thoughts may never go away completely, there are a number of coping strategies that can make these thoughts more manageable.
1.) Deep Breathing
When you notice yourself starting to feel anxious, take a few slow, deep breaths – in through the nose, out through the mouth. Deep breathing can activate the parasympathetic nervous system and help you feel more relaxed. Focusing on the breath can also distract you from some of the thoughts you’re having.
2.) Acceptance
Adopt an attitude of acceptance around these thoughts. It is perfectly normal to experience intrusive thoughts from time to time. Many people experience negative thoughts – such as jumping off a tall building or hurting another person – without any intent to act on these thoughts. Unfortunately, people with anxiety or OCD tend to get wrapped up in these thoughts, worry about them, and repeat them over and over. When you have thoughts like this, try to acknowledge that the thought, recognize that it’s just a thought, and let go of it.
* Note: Most of the time, these thoughts are harmless. However, some individuals have psychological conditions that may lead them to harm themselves or others. If you’re seriously considering hurting yourself or another person, it’s best to seek professional help, which may include setting up a counseling appointment, a crisis helpline, or an emergency 911 call.
3.) Externalization
Try to think of your thoughts as separate from yourself. One technique is to say the thought – or imagine the thought being stated – in a funny voice (such as a Mickey Mouse voice, for example). This technique accomplishes two things: 1. Helps externalize and separate yourself from the thought 2. Takes the power/scariness away from the thought by adding humor. You might also use visualization techniques to externalize the thought during meditation. For example, some people picture their thoughts like leaves in a stream, observing the thought as it ‘floats’ towards you, acknowledging the thought, and allowing it to pass.
4.) Positive Affirmations
Take time to create some positive affirmations that you can say to yourself when experiencing an intrusive thought. For example:
- “I have a good heart.”
- “I have control over my behavior.”
- “This thought has no power over me.”
5.) Replacement or Distraction
Instead of trying to stop the thought process, try shifting attention to something else. For example, if you’re having an anxious/intrusive thought while driving, you might make a conscious effort to focus on the road. Read each street sign you pass. Focus on something in your environment that makes you feel grounded. You might also turn on the radio. Listen to a song or podcast. Engage in some type of self-care activity that feeds the senses and shifts your focus away from the negative thoughts.
6.) Reframing
It can be helpful to reframe your thinking, by viewing your thoughts and emotions as helpful, rather than dysfunctional. For example, if you worry you’re going to hit someone you’re driving, you might think “It’s actually a good thing that I’m anxious, because it means I’m going to be more attentive and there is a less likely chance I’m going to hit something. My anxiety is protecting me.” Similarly, if you have a negative thought about hurting someone and feel guilty, that guilt can be viewed as a positive emotion because it shows you have a strong moral compass. You can trust in yourself and know that you would never do anything to hurt someone.
7.) Meditation
Guided meditation exercises can be helpful in managing anxious thoughts. Meditation encompasses many of the techniques described above. It can help you: regulate your body through deep breathing, develop an attitude of acceptance, externalize the thoughts, and distract from the thoughts by focusing your attention elsewhere. Meditation is not necessarily about “clearing your mind” or “stopping” the thoughts, but rather passively observing the thoughts without allowing yourself to get wrapped up in them. The exercise below may be helpful in getting started:
https://youtu.be/sG7DBA-mgFY?feature=shared
8.) Ensure you’re getting the nutrition you need
There is some evidence that a diet rich in protein and whole grains may be beneficial for reducing OCD symptoms and preventing anxious reactions. Staying well fed and hydrated in general can help with anxiety management and reduce the chances of a panic attack.
9.) Consider Medication
If implementing the above strategies isn’t helping as much as you’d like, it might be worth considering medication options. There are medications that can help regulate anxiety and make intrusive thoughts more manageable. Medication may not take away the thoughts, but it can help you avoid getting wrapped up in these thoughts and spiraling. Talk to a psychiatrist if you’re interested in exploring medication options.
The Bottom Line
Most people experience intrusive thoughts from time to time. For some individuals, these thoughts can generate severe anxiety and dysfunction. A number of cogntive-behavioral strategies can be employed to help manage intrusive thoughts, including: breathing, meditaiton, acceptance, distraction, and externalization. If you struggle with anxious or intrusive thoughts, it’s best to talk to a therapist or mental health professional who can guide you and help you implement strategies to effectively manage your symptoms.