Intrusive thoughts, also known as intrusive thoughts, are normal and common in most cases. However, distracting thoughts can cause confusion and restlessness. Some people can even become obsessed with these thoughts and have a hard time ignoring them. These obsessions can lead to more serious psychological disorders if left unchecked. Seek professional mental health help if you suspect you have an unhealthy obsession with intrusive thoughts. Continue reading this article to learn some strategies that can help you stop obsessing over intrusive thoughts.
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Part 1 of 3: Understanding Disturbing Thoughts
Step 1. Understand what distracting thoughts are
An intrusive thought is something that enters your mind suddenly. Disturbing thoughts generally focus on violence, sex, and past traumatic events, but are not limited to these categories. Psychologists call these types of thoughts intrusive thoughts because they can just pop into the mind, usually without warning, and cause anxiety. Disturbing thoughts vary greatly from person to person. Some examples of disturbing thoughts include:
- Delusions of dropping or throwing the baby while holding him. While you might not do that in the real world, these are the types of intrusive thoughts that often occur.
- Delusional hit the boss using a car. This kind of thing may occur if your boss upsets you, even though in reality it won't.
- Daydream about violent sexual fantasies that excite you, even if you never would or wouldn't want this done to you.
- Relive a disturbing experience, such as a car accident or rape.
Step 2. Recognize that distracting thoughts are common
Many people experience intrusive thoughts and are able to forget them with a little extra thought. Although most of us experience it, some people are obsessed and worry about disturbing thoughts, try to remember that you are not alone in this. Many people also feel this type of thinking.
Step 3. Know that you are not a bad person for having distracting thoughts
In most cases, having intrusive thoughts that would never be done in the real world is normal and doesn't make you a bad person. In general, these thoughts arise because of us no want to act as imagined. The human mind sometimes wanders and calculates the worst that can happen in a given situation.
Part 2 of 3: Checking Disturbing Thoughts
Step 1. Accept distracting thoughts
Even though the first instinct that comes to mind is to ignore distracting thoughts, it's not a good idea. If you try to ignore or block them, the distracting thoughts will come back with greater intensity. Try to suppress distracting thoughts that could lead to an unhealthy obsession with him. Accept it and start examining distracting thoughts, instead of trying to block them.
Identify disturbing thoughts. What is the content of that thought and what makes it so disturbing?
Step 2. Take note of the disturbing thoughts you are experiencing
Jotting down distracting thoughts can help you think about them in a different light. Also, every action you take while noting them can reduce their frequency and help keep those thoughts out of your mind. When you have disturbing thoughts later on, take a moment to jot them down in a journal. As you jot it down, consider the following questions to help examine distracting thoughts:
- What is the most disturbing thing about this thought? Is it about anxiety to do it? Fear in having such thoughts? Or is it because of social stigma?
- How often do you have these thoughts? Keep a record of the number of times the thought occurs or be more aware of each thought pattern, for example during the days or weeks the thought occurs more frequently.
- Are there any distracting thought triggers? Do you always have disturbing thoughts after meeting someone or seeing something?
- What action do you take after a disturbing thought pops into your head? Do you keep thinking about it in detail? Or are you trying to ignore it?
- Is there just one or a few different thoughts? Do the thoughts look the same?
- Do you experience anxiety or worry about disturbing thoughts? For example, are you worried about actually hitting the baby against the wall, or are you bothered by the thought of "having" those thoughts?
- Are you more worried about those thoughts or about how other people think of you for having those thoughts? Are the thoughts of other people knowing those thoughts and judging you for them more disturbing than the thoughts themselves?
- Do you feel like you “have to” think about disturbing things? Some disturbing thoughts may come back because you have to take certain actions, such as make a decision based on those thoughts. Others relapse due to restlessness, but there is no reason to continue with these thoughts.
- Is there anything you can do to make yourself feel better? In other words, is there anything that can be done to change the situation at hand?
- How do you feel about disturbing thoughts? Use words that convey feelings, such as angry, sad, happy, etc. to dub that floating feeling.
- Do these thoughts bother you or do other people say that your thoughts are very disturbing?
Step 3. Determine the origin of the obsessive thoughts
Trying to trace any intrusive thoughts to their source can help ease worrying about them. For example, if you're constantly imagining someone breaking into your house and attacking you, try to figure out when and why that thought occurred in the first place.
Step 4. Consider the possible role of the mass media in the occurrence of disturbing thoughts
One study showed that watching media coverage of violent events contributed to acute stress significantly and caused people to experience intrusive thoughts more frequently. Review how often you watch or read about acts of violence.
Stop watching or reading the news for a period of time or focus on only positive stories, if you find that exposure to news about violence has the potential to cause disturbing thoughts
Step 5. Understand the meaning behind disturbing sexual thoughts
In most cases, disturbing thoughts about sex are meaningless. If the intrusive thoughts you have are making you sick or related to violence or other illegal activities, it means that your reasoning may be trying to make sense of them.
For example, a person may fantasize about raping a person he cannot possibly get. But in the process of thinking about raping someone, the thinker will also imagine how the victim might be hurt as a result of that action. Understanding the pain that the action can cause will cause the thinker to imagine an action to stop the thought
Part 3 of 3: Bypassing Disturbing Thoughts
Step 1. Divert yourself
After taking a moment to think and review what's been bothering you, you'll start to get past it. Try some positive activities to distract yourself.
- Exercise - exercise can help reduce tension and anxiety.
- Choose a hobby to keep your mind and body busy.
- Go outside with friends.
- Go to a cafe and read a quality book.
- Write a poem, draw something, or sing a song.
Step 2. Determine if you need professional help
In some cases, intrusive thoughts may be related to antisocial behavior, schizophrenia, post-traumatic stress disorder, or obsessive-compulsive disorder. If you are constantly experiencing intrusive thoughts, ask yourself the following questions:
- Are you considering taking action with the potential danger in mind?
- Are you considering harming yourself or others?
- Are you thinking and planning to hurt someone on purpose?
- Do you hear voices telling you to hurt yourself or others?
- Do obsessive thoughts or behaviors affect your personal life and relationships at work?
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Do you repeatedly relive past traumatic experiences?
Seek help from a mental health professional if you answer “yes” to any of the questions above
Step 3. Join a support group if the disturbing thoughts relate to something that other people are also trying to fight
If the intrusive thoughts are common and may be shared by other people, find a support group so you can connect with people who understand your feelings. For example, there is a support group to share feelings and concerns if a husband/wife is diagnosed with cancer.
Tips
- Don't try to ignore distracting thoughts. Ignoring something will not make it go away and will only make the situation worse.
- Don't be afraid to seek help and discuss disturbing thoughts with someone.
- Remember that thinking about disturbing things, or intrusive thoughts, doesn't necessarily indicate you have a mental disorder. It's normal to think about something disturbing sometimes (especially when we're drowning in media coverage).
- Try to occupy yourself with a hobby that makes you feel successful.
- Do related meditations to clear the mind.
- If your thoughts are really bothering you, it's best to talk to someone about this, the most important thing is that you can feel relieved.
- If this problem is too much for you, don't try to self-medicate. Seek help by consulting a counselor or psychologist/psychiatrist.
