How To Cope With Obsessive/Intrusive Thoughts post:
Obsessive thinking and intrusive thoughts are major symptoms for many people who suffer with an anxiety disorder. Obsessive thinking usually involves scary, intrusive thoughts and/or images that are not always followed by compulsions. Some consider this to be the same as Obsessive-Compulsive Disorder but without the compulsions. Obsessive-Scary thoughts are considered by many to be one of the most tormenting symptoms of anxiety to overcome. Thoughts ruminate over and over and the more the sufferer tries to stop thinking them, the more they persist. Thoughts may be repulsive, scary, vulgar , or anything that the sufferer feels is inappropriate. Because these thoughts are unwanted, it creates an enormous amount of anxiety trying to get rid of them.
Breaking the cycle of obsessive thinking isnât easy but it can be done with a determined attitude, repetitious self-talk, and guided visualization methods.
The steps you can take to help break the cycle of repetitive, scary thoughts.
1. Revisualization - take a few times throughout the day where you can sit comfortably and visualize your scary thoughts in a more less threatening way. You can use humor or stupidity to downplay those thoughts to less frightening thoughts. Whenever the thought pops into your head throughout the day, remember your NEW visual and take the time to picture them differently.
2. Positive Self-Talk - use self-talk that reassures you that you would never carry out the thoughts you think. You have the power to DO or NOT DO anything you want. Remind yourself that itâs okay that those thoughts are there. Do not resist themâŚ. accept them as just âthoughtsâ and nothing more. They cannot hurt you or make you do anything you donât want to do.
3. Shrink the chatter box! - see your obsessive thinking as nothing but thoughts. These thoughts are nothing but a loud chatter box that never shuts up and the more it irritates you, the stronger and louder it gets. Realize that you can shrink the chatter box, simply by accepting that itâs there and downsizing the importance of what itâs saying. The better you get at doing this, the more you will realize that your repetitive thoughts fade into the background and become less threatening and important to you.
4. Thought Stopping- Thought stopping is a technique that is highly effective when used alone or when used in conjunction with the other steps listed here.
It is not uncommon for people to think that it wonât work for them, but I assure you that if you work hard, you can feel comfortable again in your own mind. Some people need the aid of a therapist, coach or even medication and this is completely acceptable. See your doctor or coach for further help. This is what they are there for!
I want to be sure that you know that all people experience random thoughts on a regular basis. They are thoughts that donât really mean anything, they just come in and go out. The problem with the anxious person is that they are more sensitive and aware of these thoughts and when they find a thought that is scary, obscene or âwrongâ, they pull it aside and pick it apart and try to analyze why they are having it. Instead of âletting it goâ and dismissing it for the very fact that it has no importance, they dissect it looking for reasons.
The main cause for obsessive scary thoughts is exhaustion and stress and they can be overcome with education, understanding, support.
How To Overcome Intrusive Thoughts
To overcome intrusive thoughts, itâs important to first realise youâre in complete control of yourself and it simply feels like youâre not when an intrusive thought has a strong grip on you. Knowledge is very important if youâre going to achieve that, so hereâs a page thatâll help you to understand intrusive thoughts and explain how you can overcome them:
- Intrusive thoughts are ego-dystonic. This means theyâre the very opposite of your character. You have these thoughts because you DONâT want them because theyâre everything youâre against morally and as a result youâre perceiving them as threatening, so your brain flags them as important. - You never have to fear acting on an intrusive thought. Youâre terrified of these thoughts. Theyâre your worst fears which is why theyâre so hard to ignore and youâre suffering as a result. Youâre not just suddenly going to reverse your character and find it acceptable to act on them. Youâre only suffering like this because youâre a good, kind and moral person. - Analysing the thoughts is the problem.Â
Every human being has intrusive thoughts. However only OCD sufferers react to them for a prolonged time rather than shrug them off because of how our brains flag them as important. The more attention you pay to an intrusive, the more it sticks around because itâs being given importance that it doesnât deserve to have. By accepting that youâll have these thoughts and understanding that youâre the one in control you can get on with life whilst theyâre in your head in confidence theyâll fade out when you donât respond to them and as a result show your brain theyâre not a threat.Â
 - Spiking is a good thing. Spiking refers to an increase in symptoms (intrusive thoughts, anxiety, compulsions) as a result of an intrusive thought that gets our attention. Spiking is incredibly uncomfortable so is often avoided by sufferers. However, spiking is actually a good thing, as itâs an opportunity to practise recovery techniques. You should put yourself in situations that you find uncomfortable (e.g. if you have a fear of being a rapist, go outside and walk past as many people as you can rather than avoiding going outside at all) because then youâre facing your fear and proving to yourself that youâre in control.
- Beware of âbackdoorâ spikes. When you start to recover youâll notice a decrease in anxiety. This does not mean youâve become your fear. It simply means youâre starting to understand the thoughts are ludicrous and not threatening. If people analyse the fact theyâre not suffering anxiety as a result of an intrusive theyâll ruminate in fear having become what they loathe (which causes them to spike again) but this is simply not the case.
Knowing this will give you the tools you need to start tackling your disorder. Youâll suffer more anxiety at first (especially if youâre spiking yourself intentionally), but itâll lead to long term relief, which is far better than the temporary relief reassurance provides.
 ⢠http://ocdfree.tumblr.com/howtoovercomeintrusivethoughtsÂ
⢠http://www.sound-mind.org/obsessive-thinking.html#.VdKb_Yr3anM Other Helpful Links: ⢠http://hope4ocd.com/foursteps.phpâ>http://hope4ocd.com/foursteps.php ⢠http://www.ocduk.org/cognitive-behavioural-therapy ⢠https://www.psychologytoday.com/blog/anxiety-files/200906/those-damn-unwanted-thoughts
⢠http://brainblogger.com/2015/08/09/controlling-intrusive-thoughts-suppress-repress-or-accept/
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