How to Cope With Intrusive Thoughts

We all have thoughts going on in our heads all the time, stories, reimagining of the past, beliefs and ideas. Many of these thoughts are not in our direct control and can show up in our consciousness in an intrusive manner, without any effort or intention from our side.

These unwanted intrusive thoughts, which are without our consent, can be beneficial, mundane, disposable, or even disturbing and scary.

1. Acknowledge and label these thoughts as bad or negative, creating a distance between you and the thoughts.
2. Write them down, to have it in front of you on a piece of paper, as you reflect on it and stop the worrying in the process.
3. Recognize that the thoughts are real and are an unpleasant problem.
4. Recognize and validate your own emotional response to the thoughts.
5. Do not brood over them, and try to redirect your attention to something else, which is pleasant.

1. Practice mindfulness meditation, focusing your attention to your breath or a mantra.
2. Note the thought and ‘park’ it, reminding yourself to tackle it later.
3. Do not distract yourself in a way that makes your mind rebound towards the unwanted thought you are trying to avoid.
4. Do not take comfort or reassurance in others, as it can be a cause of false beliefs and incorrect notions.
5. Do not worry, ruminate or delve into negative self-talk.