It sounds like you're experiencing intrusive thoughts, which are common but can be distressing and anxiety-provoking. It's important to remember that having intrusive thoughts doesn't make you a bad person. These thoughts are involuntary and don't define who you are.
Here are a few steps you can consider taking:
Understand intrusive thoughts: Recognize that intrusive thoughts are a natural part of the human experience. They can be triggered by various factors, including stress, anxiety, or other emotional states.
Practice mindfulness: Mindfulness can help you observe these thoughts without judgment and allow them to pass without engaging with them. Techniques like meditation or deep breathing exercises can be useful in grounding yourself in the present moment.
Challenge the thoughts: When intrusive thoughts arise, question their validity. Ask yourself if there's any evidence to support these thoughts or if they are just baseless fears. Often, intrusive thoughts are irrational and not based on reality.
Seek professional help: If intrusive thoughts are causing significant distress or interfering with your daily life, consider speaking to a mental health professional. A therapist or counselor can provide you with coping strategies tailored to your specific situation.
Learn coping strategies: Cognitive-behavioral therapy (CBT) is an effective approach for dealing with intrusive thoughts. CBT can help you identify negative thought patterns and develop healthier ways to respond to them.
Practice self-compassion: Be gentle with yourself and remember that everyone has their struggles. Don't blame yourself for having these thoughts, but rather focus on how to manage them in a healthy way.
Engage in activities that bring you joy: Engaging in hobbies or activities you love can help distract you from intrusive thoughts and improve your overall mood.
Reach out for support: Talk to someone you trust about what you're going through. Sharing your feelings with a friend, family member, or support group can provide comfort and understanding.
Remember, it's okay to seek help and support when dealing with intrusive thoughts. A mental health professional can offer personalized guidance and help you develop coping strategies that work best for you.