Do you remember how in middle school you would play "The Game"?
Well, the basic premise of The Game is that once you think about The Game, you've lost it. Trying not to think of something is a surefire way to think only of that thing. ⠀
Intrusive thoughts are kind of like that - only they are most certainly not a game. The more you think of them, the more they stick - any attempt to engage with them, such as trying to reason or to push them away, can make the contents of those thoughts seem more justified and real.
Have you ever had an uninvited thought creep into your head that was so irrational, anxiety-inducing, or disturbing? Unwanted intrusive thoughts are stuck thoughts that cause great distress.
Some unwanted intrusive thoughts consist of repetitive doubts about relationships, decisions small and large, sexual orientation or identity, intrusions of thoughts about safety, religion, death, or worries about questions that cannot be answered with certainty. Some are just weird thoughts that make no apparent sense.
Here are a few ways to deal with intrusive thoughts.
- label the intrusive thought as an "Intrusive Thought."
- Don't engage; don't justify, don't try and decode or figure out what it all means.
- Remind yourself that these thoughts are automatic and not up to you.
- Treat the thought like junk mail; just because it lands in your inbox, doesn't mean that it's important.
The truth is, our brains absorb information and bounce around, and it's natural that they spin out weird and unwanted thoughts occasionally.
However, the problem with Intrusive Thoughts is less their content and more the importance that we give to them that is anxiety-inducing.
These steps shared above can be difficult to apply.
But for anyone who keeps applying it for just a few weeks, there is a good chance that they will see a decrease in the frequency and intensity of the unwanted intrusive thoughts.
If intrusive thoughts are running your day to the point that you can't get anything else done, and you notice they drive your behavior, then it might be time to reach out to a professional for help.
If you are struggling with intrusive thoughts and don't know how to deal with them, feel free to ask for help. Our licensed therapists and mental health coaches can help you.
