They’re called intrusive thoughts for a reason — they can slam into your brain and refuse to leave, no matter how much you try to avoid them. Instead of allowing them to make you stressed or upset, here are 16 effective ways to deal with them when they pop into your head.
1. Stop And Acknowledge Them.
The worst thing to do with intrusive thoughts is to pretend they’re not there. They’ll just keep trying to upset you! Acknowledge that the thoughts exist and try to observe them. Imagine them like clouds floating across the sky. They’re there, but you don’t have to react.
2. Take A Few Deep Breaths.
Deep breathing is like a reset button that allows you to center yourself and find peace. Take a few deep breaths and allow yourself to calm your mind and quell any physical symptoms that might come along with the intrusive thoughts like an increased heart rate or heightened anxiety.
3. Challenge Your Thoughts.
Don’t believe what the intrusive thoughts are telling you — they’re not always factual. (In fact, they’re usually not!) You should challenge them by asking yourself if there’s any concrete evidence to support them. This can help you to calm down when your thoughts are filled with anxiety or panic.
4. Jot Them Down.
It can help to get the intrusive thoughts out of your head, so write them down on a scrap of paper or in a thought journal so you can gain some distance from them and see them from a more objective POV. This will remove their power and allow you to move on and leave the thoughts behind.
5. Ground Yourself.
It helps to get out of your head and focus on the present moment when intrusive thoughts are threatening to overwhelm you. A nifty trick for helping you shift your focus and ground yourself is to silently narrate what you can see, hear, or feel around you. By bringing yourself back into the present moment, you remove the intensity of the thoughts.
6. Accept The Intrusive Thoughts Instead Of Trying To Fight Them.
Responding with anger by ridiculing yourself for not being able to stop the thoughts isn’t going to keep them from happening. Flip the script by accepting the intrusive thoughts and viewing them from a kinder POV. Imagine they’re things a small, innocent child is telling you. This prevents you from having an angry or negative response because you know they’re silly and usually not coming from a mature, realistic place.
7. Talk to someone you trust.
Whether it’s a bestie or a therapist who’ll listen to your thoughts, talking about what’s on your mind will help you deal with the thoughts that are constantly popping into your brain. The other person might have some insights into what they’re trying to tell you and could help you feel less alone.
8. Distract Yourself.
If you can’t deal with your thoughts right now but you can’t switch them off either, some distraction could help. Blast some music in your headphones, go for a quick run in the park, spend time with your beloved furbaby, or think of something fun you’re going to do later. Focusing your time and energy on something other than what’s going on in your head can be a major help.
9. Locate Your Thought Triggers.
Figure out the trigger(s) for your intrusive thoughts, whether it’s not getting enough sleep, hanging around with toxic people who take advantage of you, or whatever else. Try to limit your exposure to these people and negative situations so you can reduce your distressing thoughts.
10. Find A Happy Place.
Use visualization and meditation to help you achieve inner calm. Imagine a calm place where you feel relaxed. Do this regularly so that you build an inner fortress against the stressful and intrusive thoughts in your head. Or, go to a real-life place that always helps you to breathe and rercharge.
11. Try To Laugh At Them.
Intrusive thoughts can be scary and cause anxiety, but don’t be scared of them — that just intensifies them and your response to them. Instead, try to laugh at them. When your intrusive thoughts are telling you that you’re going to faint during your work presentation or make a fool of yourself, laugh! It helps to diffuse the tension as well as the power those thoughts have over you.
12. Deal With Your Stress.
If you’re feeling more stressed than usual, this could be fostering an environment for intrusive thoughts to grow. Find healthy outlets for your stress, by pursuing a creative hobby, doing yoga, or other relaxing activities to make you feel calmer and more centered.
13. Put Your Intrusive Thoughts In A Freezer.
Here’s a fun way to deal with intrusive thoughts and it really works. When they feel like too much to deal with, imagine opening your freezer and putting your thoughts in there for the time being. This can give you some mental reprieve from them. Out of sight, out of mind.
14. Book Them In Your Schedule.
You can’t keep your thoughts away forever, and you shouldn’t. You can learn from them. Schedule some time when you’re going to deal with the thoughts so you can break them down and figure out what you need to work on to access a calmer mind. Do this when you have time and are in a good mental place so you feel less overwhelmed and more empowered to tackle them.
15. Remind Yourself They’re Only Temporary.
Intrusive thoughts, no matter how unsettling, aren’t going to haunt you forever. They’ll move on, you just have to be patient. Having a positive mantra, such as “This will pass” or “They’re only thoughts passing through” can help you stay calm so you don’t fuel them with more energy.
16. Silence Your Inner Critic.
Sometimes, negative self-talk can be behind your intrusive thoughts. Reframe your negative thoughts about yourself with positive ones. So, instead of thinking, “I’m a failure,” tell yourself, “I’m getting better every day.” Or, instead of saying, “No one loves me,” say, “I love myself and know my worth.”
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