A guide to ending intrusive thoughts

HERE’S HOW YOU CAN PUT A STOP TO THOSE UNWANTED THOUGHTS THAT GET STUCK IN YOUR MIND

You’re just going about your day like normal. Nothing seems out of the ordinary, and then all of a sudden, you’re hit with a thought that’s unwanted, uncomfortable, or even a thought that you know isn’t true. Your mind just keeps replaying negative self-talk like “I can’t do anything right” or “I’m a loser.” In most situations, you very likely don’t actually want to think about this stuff, so why does it keep happening?

These are called intrusive thoughts, and just about everyone has them from time to time. There are a few different types of thoughts like this that can end up happening for people. Usually, people are able to ignore the thoughts and move on. But sometimes, intrusive thoughts can get out of hand. Here are a few steps to take to put a stop to those thoughts and to move forward in a healthy way.

1

Remember that it’s just a thought. These thoughts can honestly be kind of shocking or scary — is it showing you what your mind really thinks deep down? But just remember that they are just thoughts, and it doesn’t define you or how you truly feel. It’s not a wish or desire, and it’s most likely something you will never act on it.

2

Return to the present moment. In meditation, if you have a moment where your mind wanders, you acknowledge that it’s there and then you refocus your brain. Think of intrusive thoughts in the same way. Recognize it, allow it, and then get back to what you’re doing.

3

Focus on something else. Sometimes just getting back to what you’re doing isn’t exactly an option. The thoughts have sent your brain into overdrive. If that’s the case, tune into your senses. Grab something that has an interesting texture and memorize what that feels like. Listen to music or a podcast. Take a few deep breaths and really focus on your inhale and exhale. Just redirect your attention in whatever way you can.

4

Give it some time. Okay, we know this isn’t the most ideal way of getting rid of intrusive thoughts, but sometimes it just takes time for it to go away. Just remind yourself that it will pass. You will not get stuck on these thoughts forever.