How to Get Rid of Intrusive Thoughts: 7 Helpful Techniques

Intrusive thoughts can pop into your head at any moment - while you’re trying to relax, working, or are in the middle of an important meeting. They come, discover that your mind is a pleasant, warm environment, and opt to stay for a longer period of time. Because of that, for the next few days, you might have to battle negative thoughts, which may have a huge impact on your self-esteem and productivity.

Although intrusive thoughts are quite common, they can make your life difficult. Fortunately, there are some ways to get rid of them, which we’ll cover in the article below. Practicing mindfulness, meditating, focusing on something completely different, talking to someone, journaling - they all can help. Read on to learn more about these techniques - and we hope they help.

Mindfulness

Mindfulness is a practice of focusing attention on the present moment. Mindfulness involves being aware of your emotions and thoughts without judging them, and it has been proven to be an effective tool in dealing with negative thoughts.

In order to practice mindfulness, you should focus on your breathing and concentrate on what you are feeling at this very moment. You should notice the air coming into your nose and slowly going out of your mouth. As you breathe, be completely aware of that fact.

You can also notice how your body feels at this moment - for example, are you comfortable? It is essential to be aware of these things without making any conclusions (“I’m not calm enough,” “I can’t do this”). Just let your feelings happen without judging them, and take note of them.

Focusing on Something Else

If you’re able to distract yourself from intrusive thoughts by focusing on something else, then this technique is worth trying. For example, watch something interesting on Netflix, play online games at slot games at High 5 casino, or read a thrilling book. If you’re more into sports activities, go for a run or a workout. Whatever it is, don’t focus on negative thoughts, but put all your attention into working out or doing something else you enjoy.

Meditation

Another way to get rid of intrusive thoughts is through professional help if you have money for it - or meditation. While mindfulness involves focusing on something, meditation allows you to relax your mind and put it into a state of rest. This method is perfect for those who have experienced intrusive thoughts (especially those related to anxiety) for a long time.

Music

Music is an effective method to distract yourself from intrusive thoughts. Moreover, music therapy is used to deal with impulsivity, negative mood, feeling of low self-esteem, and other conditions people may experience. Try listening to music, which has a steady rhythm. It will help to calm down and relax the body and mind.

Talking to Someone You Trust

Talking to someone about your problem can be extremely helpful when dealing with intrusive thoughts. Tell your friend or partner about the unwanted thoughts you are experiencing - and ask for advice.

However, make sure you trust that person completely - otherwise, they might use your problem against you somehow. And even though they may have good intentions towards you - it might still be better to discuss such a personal issue with someone who has no ties to you, such as a psychologist or therapist.

Journaling

Journaling can help you get rid of intrusive thoughts because it makes you pay attention to the present moment - rather than ruminating about the past or worrying about the future. Even though journaling may seem like an old-fashioned method of writing, it has been proven to be an effective technique that helps people deal with stressful situations and negative emotions, such as depression and anxiety.

Write down all of your thoughts on a piece of paper using a pen or any other writing instrument. Keep writing until the urge to write goes away - and by doing that, you will become more aware of your feelings and emotions. Also, try writing down all possible solutions (however crazy they may seem), which might help you solve the problem differently than before.

The “What If” Technique

The “What If” technique is quite easy to practice. Whenever you experience an intrusive thought that makes you uncomfortable - ask yourself what would happen if that thought came true. Would the world really end? Would everything go wrong? Would anyone suffer?

The answers are “no” in 99% of cases - try to realize that there aren’t any terrible consequences. This will help you understand that these thoughts aren’t that bad after all because nothing serious will happen if they come true.

Final Thoughts

If you have intrusive thoughts, you might feel that you are utterly alone in that. However, this isn’t true - millions of people experience these thoughts on a daily basis. And the good news is that they can be dealt with.

In order to manage negative thoughts, consider practicing mindfulness or meditation, focusing on something else, and talking to someone about your problem. Journaling can also help you get rid of intrusive thoughts - so give it a try and see how it can affect your life.