Stopping intrusive thoughts can be difficult. However, this does not mean that you cannot put such thoughts at ease. Instead of focusing on eradicating these thoughts – which is fairly a difficult thing to do – you can opt for ways to make them less overwhelming. This article looks at 7 ways in which you can put your intrusive thoughts at ease.
1. Cognitive Behavior Therapy
This is a form of psychotherapy that is effective for mental health disorders including the different kinds of thought disorders. Seeking intervention from the right facilities such as the premier residential mental health center can help you learn that thought patterns can be changed and unlearned. A cognitive behavioral therapist can help reframe your thoughts so they no longer overpower you.
2. Mindful Meditation
Mindful meditation is one of the greatest ways to deal with intrusive thoughts. With this approach, you’re not denying that the thoughts exist but simply acknowledging them and changing how you relate to them. With mindful meditation, you don’t need any special equipment or special intervention to start except for some spare moments and a calm place to meditate.
3. Mantra of Patience
Being patient and believing that your situation will pass is a powerful way to regain perspective. You need to remember that thoughts are temporary and there’s no permanent state of mind. In that regard, adopting a mantra such as “This shall pass” can be an excellent way to reduce intrusive thoughts.
4. Techniques of Visualization
When you visualize your thoughts, you’ll be able to feel more in control. For instance, you can visualize your mind as the sky and your thoughts as the clouds. The clouds can be dark or light, but none of them is permanent, in the same way, the intrusive thoughts are temporary.
5. Keep a pet as a Companion
Pets can be calming whenever your mind is unsettled. Animals lack an understanding of how the human mind works but can still offer the distraction you need from your intrusive thoughts. According to a study conducted in 2019, human interaction with animals goes a long way in lowering levels of cortisol (stress hormone), thus helping to improve mental health conditions.
6. Externalize the Thought
An intrusive thought can be overwhelming when it exists in the mind. For that reason, you can consider externalizing the thoughts you have, either by speaking out loud or journaling, and see whether there are positive outcomes from your externalization.
7. Take a Nature Walk
The American Psychological Association established that spending time in nature boosts an individual’s cognitive abilities. With that in mind, you can take a walk or jog in a green space to break your intrusive thoughts. Walking in nature helps get your mind away from disturbing thoughts.
Final Word
Intrusive thoughts can be detrimental to your mental health. While it may be difficult to get rid of these thoughts completely, you can always find ways to minimize them. This article has highlighted some of the processes you can leverage to put your intrusive thoughts at ease.