How To Respond To Intrusive Thoughts: A 7-Step Guide
Intrusive thoughts are unwanted thoughts that pop into our minds and make us feel distressed, upset or uncomfortable. The nature of these vary, but they can be violent, distressing, or a recurring fear that you might say or do something harmful or inappropriate. Almost everyone experiences intrusive thoughts at some time or another, but people are usually able to ignore them and carry on with their day. When intrusive thoughts start to cause distress and affect your daily life, this can be a symptom of a mental health condition like OCD or anxiety.
I have OCD, so I experience intrusive thoughts regularly, and there have been times in my life where they have caused a lot of distress and made me unwell. Because of this, I have read a lot of self-help books and spoken to professionals to learn how to manage my thoughts. As a result, I have drawn up the below 7 steps to responding to an intrusive thought, which I hope might help other people.
How To Respond To Intrusive Thoughts: A 7-Step Guide
NOTICE AND LABEL
Pause and notice the thought. Label it as an intrusive thought.“This is an intrusive thought. I know this because it feels horrible.”
IT IS JUST A THOUGHT
Remind yourself that thoughts are just thoughts and are not within your control. They do not reflect your character or morals.
“Thoughts are just thoughts. I am allowed to ignore it.”ACCEPT THE THOUGHT
Accept that the thought is there and do not push it away. The more you fight it, the harder it sticks.
“I allow the thought to be there because it is just a thought. It doesn’t mean anything.”OBSERVE IT MINDFULLY
Observe your thoughts and feelings non-judgementally. Watch them float into and out of your mind.
“I am observing the thought without judgement, because thoughts on their own do not mean anything.”FOCUS ON YOUR SENSES
What are 5 things you can see? What are 4 things you can touch? 3 things you can hear? 2 things you can smell? 1 thing you can touch?
“I am moving my attention to my senses.”ALLOW YOUR NATURAL CALMING RESPONSE TO OCCUR
As time passes, your body’s natural calming response will begin to take place. Slow down your breath.
“I am allowing time to pass. I am not in any danger.”CARRY ON WITH YOUR DAY
Continue whatever you were doing prior to having the thought. Do not avoid anything.
“Thoughts on their own have no power. I will carry on with my day.”
The above poster of these 7 steps can be purchased as a PDF download on the store page of my website here. You can also find my poster of the 54321 grounding technique on my store as well, which can be helpful for step number 5!
Below are the graphics of the post I shared on Instagram:
I really hope that this has been helpful for anyone struggling with intrusive thoughts!
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