Overthinking or intrusive thoughts are unavoidable situations in life. After a peaceful night’s sleep, the morning will be energetic always. But most of you might have faced the intrusive thoughts.
A study on the general population found that around 99.4% of individuals experience intrusive thoughts occasionally. However, only 13% of those individuals experience them frequently.
Causes of Intrusive Thoughts
It’s quite normal that we experience intrusive thoughts. But the problem with that is, when we continue to obsess and worry about them. So, it comes as no surprise that intrusive thoughts are associated with obsessive-compulsive disorder (OCD) and anxiety disorders.
Five Tips to Stop Intrusive Thoughts
The good news is that disturbing thoughts don’t have to consume your life. You can overcome and free your mind from them. Next time you’re faced with an intrusive thought, keep these five tips in mind.
1. Don’t Hide the Thought
For many people, the first remedy they take is to try to forget it. As a result, an opposite impact – you end up thinking about the intrusive thought even more.
An experiment by Daniel Wegner, a psychology professor at Harvard University, demonstrated this concept. He asked participants in the study not to think about white bears for 5 minutes, and guess what happened? The participants thought about white bears more than once per minute on average.
Instead of consciously suppressing your thought, try to divert your attention away from it with an engaging activity. For example, try completing a crossword puzzle or reading a book.
If you’re having intrusive thoughts related to death, it wouldn’t make sense to divert your attention by reading a book about murder. So try to be immersed in one activity always, not in many.
2. Recognize the difference between thought and reality
A huge concern for many people with intrusive thoughts is the fear they may act out on a dark intrusive thought, such as harming someone they love. They want to understand the meaning behind these thoughts and seek reassurance that they won’t commit them.
However, intrusive thoughts are what they suggest– they are just thoughts. These are not the signs of what’s to come in near future. There is no intent to act on them, no matter what your OCD or anxiety wants you to believe.
Accept these thoughts as mere thoughts when they start to eat your brain. Let them pass freely through your mind – recognizing them, but not allowing them to consume you. By accepting intrusive thoughts as just another thought, you’ll become less likely to worry about them over time.
3. Identify the triggers
If you have a series of thoughts come into your mind, jot down it in a book that keeps with you. Then find it out how repeatedly it comes, then know after what it comes. If you have a common factor, try to avoid the situation and people who make you annoyed.
4. Implement a positive change into your daily routine
If you infuse your life with more positive vibes, you’re less likely to have space for negative ones. So why not integrate a lifestyle change that’s proven to make you feel good and develop it into a consistent habit?
Some examples of changes you could make in your daily routine include:
Developing healthier eating habits
Practicing yoga
Prayer
Taking walks outside
If you notice yourself having intrusive thoughts more commonly in the morning, implement these activities as soon as you wake up.
5. Talk it out and don’t rule out therapy
Many people feel ashamed to admit they’re having intrusive thoughts or even experience feelings of guilt related to them. They attempt to deal with their thoughts on their own and keep them hidden from others.
However, talking through your feelings with someone you trust can be extremely beneficial. By being open and vulnerable about how you’re feeling and what you’re experiencing, you may develop a whole new perspective on your situation.
Your success depends on your ability to fight the urge to worry and obsess over them.