Here are 7 ways to clear your mind of intrusive thoughts:
When you have an intrusive thought it might be your first reaction to try to push that thought out of your mind. If this thought comes with anxiety or distress, you might jump on this first reaction. It appears reasonable, right? Intrusive thoughts are unwelcome so why would you welcome them? The problem with these counterproductive strategies is they don’t work – at least not in the way that you want them to work. So, how can you combat intrusive thoughts and reduce their anxiety as well as their intensity and frequency? The key lies in how you relate to and engage with your thoughts using emotion regulation strategies.
1. Identify the thoughts that are causing you distress.
If you can identify the thoughts that are keeping you stuck in anxiety or distress, you can begin testing or challenging them. The first step is to identify, ‘What is this thought I am having? ‘ ‘Why am I having this thought?’ Perhaps why entrust this system of thinking to your best friend or most reliable family members? They might be more sensible, but they also know your background; they probably won’t help you push to the limits of that initial thought. One of the major reasons that certain thoughts can stay with you – even when you know better – is that you don’t question them when they creep in. You might notice that you have a critical thought about another person, or you might worry about what someone else thinks of you. If you don’t check in with yourself to verify your thoughts, they could continue to pop in and out of your mind. No one is suggesting that you interrogate yourself further, or with more depth, than your best friend or mother. That’s why I am careful to use the interrogative mood of questioning (‘Why? Because… Why?’) rather than suggesting self-blame through direct statements of striving.
2. Distract yourself from the thoughts.
Third, you can stop intrusive thoughts by engaging in an activity or doing something else. Occupying your time means you are less likely to begin thinking about that further.
3. Challenge the thoughts.
And, once you’ve identified the thought, you can start challenging it: is it true? Does it make any sense? Is this thought helpful? And once you’ve challenged the thought, maybe it’ll shift a bit. It’ll be a little less of a lie that bosses you around and tells you how to live your life.
4. Let go of the need to control the thoughts.
For someone who experiences intrusive thoughts, this can be a highly difficult reframing exercise, but it is important to keep in mind that you didn’t choose to have these thoughts, they are just thoughts, and thoughts can’t necessarily control what you do. Consequently, you have to shift your focus from the things that you can’t control to the good things that you can.
5. Practice mindfulness.
Mindfulness can be a useful tool in this: bringing yourself into the present, noticing what you’re noticing, and just allowing it are all ways of learning to let go of the thoughts and not get stuck in the trap of intrusive thinking.
6. Seek professional help.
If your discomfort with these thoughts is really getting to you, by all means, see a therapist: they can help you manage them.
7. Be patient.
Dealing with OCD intrusive thoughts is a process. Consequently, you might have to try different techniques until you figure out what works for you. Be patient. It won’t happen overnight.
