MoodRx Clinical Staff - Aug 04, 2024
8 strategies to help you cope with intrusive thoughts
Intrusive thoughts are a common experience, and they can be very frustrating. While they are a primary symptom of obsessive-compulsive disorder (OCD), intrusive thoughts can happen to anyone. They’re often a result of stress, major life events and trauma. They can also be a challenge for people with phobias, eating disorders and other neurological conditions.
You might be wondering how to get rid of these unwelcome, unwanted thoughts. You should know that there is hope for relief. However, to fully move past your intrusive thoughts, you’ll need to spend some time with them in a safe environment. A therapist can help you gain some understanding of why these thoughts are so troubling, build up your emotional resilience and develop strong coping skills.
It’s not always safe or convenient to engage with intrusive thoughts on your own. It may take some experimentation to find coping strategies that work for you. This article provides some background information to demystify intrusive thoughts and lists eight ways to cope with them.
How should I deal with intrusive thoughts?
The best approaches to managing intrusive thoughts often involve creating some mental distance between your thoughts and yourself. It’s also helpful to try to withhold your judgment so you can deal with them in an objective way. There are many different mindfulness techniques you can try, but you’ll need to see what works for you. Mindfulness works best when you develop a regular practice and build up an inner resource of calm that you can tap into when you need it. If intrusive thoughts have your mind racing or they’re emotionally triggering, finding ways to ground yourself in the present can be helpful, too.
8 strategies to help you cope with intrusive thoughts
While you probably won’t be able to get rid of your intrusive thoughts altogether, there are some techniques you can try to make them less upsetting or distracting. It’s good to try different strategies and find more than one that works so you’ll always have options. Do some journaling on each experience to track which ones are working and reflect on how you might modify them in the future.
Try the following strategies to see what helps you cope with intrusive thoughts in the moment:
- Label your thoughts — Remind yourself that your thoughts are just thoughts. They may or may not be based on something true, and they can’t have an effect on your reality.
- Focus on what’s true — You can choose to focus your attention on what’s real and within your control. When intrusive thoughts come up, ask yourself, “What’s true?” Recognize when you’re jumping to conclusions, making assumptions or only focusing on negative experiences.
- Practice nonjudgment — Intrusive thoughts are often particularly troublesome because they go against your values or your wishes. See if you can take a step back and remove any judgments you’re attaching to them. Reword your thoughts in a way that’s not emotionally charged. How does it affect them?
- Externalize your thoughts by expressing them — Sometimes getting your thoughts outside of yourself can make them easier to deal with. Write down your intrusive thoughts or say them out loud; then see if you notice anything different.
- Visualization techniques — Visualization exercises can be a calming way to separate yourself from intrusive thoughts. You might imagine that you’re sitting by a river and your thoughts are leaves floating past you. Or you might think of the sky and picture your thoughts as passing clouds.
- Ground yourself in the present — Grounding yourself in the present moment can help you remember that you’re safe and make intrusive thoughts seem less urgent. Focus on a physical sensation, for instance, the chair or the ground underneath you. Get outside and find some flowers or trees to look at. Grab your favorite essential oil and focus on the scent.
- Make a list of soothing mantras and repeat them out loud — What are some alternative thoughts that make you feel better? What would you say to a friend in your position? Write out some short, positive statements that evoke self-compassion and kindness. Keep them where you’ll see them, and repeat them out loud.
- Find mindfulness techniques you like — Sitting still and focusing on your breath is helpful for some people. For others, it’s anxiety inducing. There are mindfulness activities that get you moving or focusing on something external. Try a variety of different mindfulness techniques and see what works for you.
Get matched with a MoodRx therapist who can help you with intrusive thoughts
You don’t have to deal with your intrusive thoughts by yourself. A therapist can be a great partner in exploring intrusive thoughts, reframing them and finding ways to cope. It’s essential to find someone you trust and feel comfortable talking with so you can fully immerse yourself in the process.
Have you considered teletherapy? At MoodRx, our platform makes it easy to monitor your mental health, match with a therapist and manage your care. You’ll start with some assessments and talk with a real licensed clinician who will recommend some therapists you might like. Sign up for free to get started with your assessments today.
