Intrusive thoughts can be any kind of thought that is stuck in your mind. These can vary from typically anxious thoughts (e.g. what if my friend is annoyed at me?) to thoughts that could be considered irrational (e.g. thinking what if I didn’t turn the stove off, despite already checking). Some of these intrusive thoughts can be a sign of Obsessive-Compulsive Disorder (OCD), but not everyone who has intrusive thoughts has OCD.
If your intrusive thoughts are getting in the way of your life, we advise speaking to a therapist, but there are also some self-help things you can do.
Understand that you are not your thoughts
We have over 6000 thoughts a day – and we aren’t in charge of the majority of them. Our brain is a complex organ, and it’s capable of putting the most random thoughts into our heads. However, we spend too much time focusing on these thoughts and think because they are there, they must be true. That is not the case at all – you are not your thoughts, and thoughts are not always true.
Face triggering situations
You might find that you experience a certain intrusive thought when you are in a particular situation. For example, after meeting friends, you constantly worry that you have said something to upset them. The more you worry about it, the more true the concern seems. But avoiding meeting your friends is not the answer. This only makes the worry seem more important in your mind – you’ve given it more validation – and will actually worsen any anxiety. Plus, you shouldn’t let anything stop you from doing the things you love!
Try to sit with your thoughts
It’s not easy, especially at the start, but try to sit with your thoughts and let them wash over you. Don’t try to counter them, or negate them in any way. Just take some deep breaths and let them come. Meditation is a great way to practise breathing and letting yourself, and your thoughts, be.
You can have intrusive thoughts about anything, but just because you have them, it doesn’t mean they are true. They can be very scary, but they can’t physically hurt you. However, if you find yourself suffering a lot of mental anguish due to intrusive thoughts, therapy could be the solution.
