I'm really sorry to hear that you're experiencing intrusive thoughts and feeling overwhelmed. Intrusive thoughts can be distressing, but there are strategies you can use to cope with them. Here are some steps you can take to address the situation:
Seek Professional Help: If you find that these thoughts are significantly impacting your daily life, it's important to reach out to a mental health professional such as a psychologist, psychiatrist, or counselor. They can provide you with proper guidance and support based on your specific situation.
Practice Mindfulness: Instead of trying to fight or suppress the intrusive thoughts, try to observe them without judgment. Mindfulness techniques can help you create some distance between yourself and the thoughts, allowing them to come and go without overwhelming you.
Engage in Grounding Techniques: When intrusive thoughts become overwhelming, grounding exercises can help bring your focus back to the present moment. This can involve activities like deep breathing, grounding objects, or naming objects around you to help you stay present.
Challenge the Thoughts: When you feel calmer, take some time to challenge the validity of the intrusive thoughts. Ask yourself if there's evidence supporting them or if they're based on assumptions or fears. Often, intrusive thoughts are not based in reality.
Redirect Your Focus: Engage in activities that you enjoy or that require your full attention. This can help shift your focus away from the intrusive thoughts and give your mind a break.
Practice Self-Compassion: Be gentle with yourself and recognize that having intrusive thoughts doesn't make you a bad person. These thoughts are a common experience for many people, especially during times of stress.
Limit Exposure to Triggers: If certain situations or triggers make the intrusive thoughts worse, try to limit your exposure to them if possible.
Avoid Avoidance: Avoidance of triggers or situations associated with intrusive thoughts may reinforce their power. Gradually facing and confronting these triggers with support can help diminish their impact over time.
Engage in Regular Exercise: Physical activity can have positive effects on mental well-being and can reduce anxiety and stress.
Consider Relaxation Techniques: Practices such as yoga, meditation, or progressive muscle relaxation can help promote relaxation and reduce overall anxiety.
Remember, intrusive thoughts are a common experience, and you don't have to go through this alone. Reach out to friends, family, or a mental health professional for support. They can help you develop coping strategies tailored to your needs and situation. Remember that there is help available, and you don't have to face this challenge alone.