Intrusive thoughts are a common symptom of anxiety disorders. They're thoughts that occur to us at unwanted times, and they can be hard to deal with because they make us feel anxious or depressed. However, there are many ways that people have found helpful in managing their intrusive thoughts. Some people find it beneficial to write down their intrusive thoughts on paper or in a journal. This helps them get the thought out of their head and onto paper so they can focus on something else instead. It also helps them identify what triggers their intrusive thoughts so they can avoid those triggers in the future if possible.
Some people find it helpful to distract themselves from the thought by focusing on something else, like reading a book or watching a movie, listening to music, playing video games, going for a walk outside, or doing some other activity. Some people find it helpful to try and challenge their intrusive thoughts by taking the perspective of those who may feel differently about the study (for example: "What would someone who doesn't have an anxiety disorder say about this?"). This can help them see that a person with an anxiety disorder may feel different than they do–which can help them not place so much weight on their thoughts.
Some people find it helpful to write out a script for themselves to say something when they are having an intrusive thought, such as “I don’t believe what I am thinking right now, I feel anxious.” Many people find it helpful to write out a script for themselves to say something when they are having an intrusive thought. This often includes a part where the person either challenges their thoughts or tells themselves that they don’t believe what they are thinking right now, and that they feel confused, upset, or anxious.
When you are having a hard time believing in your own thinking, try saying out loud, “I don’t believe what I am thinking right now. It’s just a thought. I feel confused and upset, but that doesn’t mean that it must be true.” Shake it off or take a deep breath and think about something positive. Keep reminding yourself that your thoughts don’t have to be true. Think about things that make you feel happy or safe. Maybe some friends remind you of how beautiful the day is, or a favorite song helps your mood bounce back up again. It’s hard to believe in thinking when we are already so overwhelmed by feelings but try it out! Intrusive thoughts are unwanted thoughts that just keep coming back and can range from obsessive-compulsive disorder to anxiety. Coping skills are the best way to deal with intrusive thoughts. There are many ways to cope with intrusive thoughts, but mindfulness is the most effective. Mindfulness is about being in the present moment and acknowledging your feelings without judgment or criticism. It is a way of dealing with intrusive thoughts by accepting them as they come without trying to ignore them or push them away.
Mindfulness is a Buddhist practice that helps an individual achieve inner peace by focusing on the present moment without judgment. The components of mindfulness are being present, observing, and bringing awareness to your feelings. An example of an intrusive thought would be: "Don't be such a loser! You have no right to be friends with her." Another example might be: "You're too unfriendly. Mindfulness is also a type of therapy that helps people manage anxiety and depression by incorporating mindfulness into their everyday lives. The two main practices are sitting meditation and walking meditation. For example, walking briskly for 10 minutes can be helpful for anxiety because it requires mindfulness practice. Somatic practices also include mindful eating and mindful bathing, as well as visualization exercises such as cultivating a peaceful mind with breath or body scan." The concept of mindfulness was first proposed in 1970 by American scientist Jon Kabat-Zinn. It is a nonjudgmental awareness of one's own experiences, feelings, and emotions in the present moment. By practicing mindful activities such as meditation or mindful eating, individuals can learn to respond to their internal and external experiences in a healthy way.
Chris Packham, LAADC, M-RAS, MSW, CCDS, CS
For more information contact Chris at 408-915-1321 or email at dcpackhams@gmail.com
