It's essential to remember that intrusive thoughts are more common than you might think and having them doesn't make you a bad person. However, when they are disturbing and cause distress, it's crucial to seek help from a qualified mental health professional.
Here are some steps you can consider taking:
Recognize it as an intrusive thought: Understand that just because you're having this thought doesn't mean you want to act on it or that it defines you as a person.
Do not engage with the thought: Avoid ruminating on the thought or trying to analyze it. The more you try to suppress or fight the thought, the stronger it might become.
Reach out to someone you trust: Talk to a close friend, family member, or someone you feel comfortable discussing this with. Sharing your feelings can provide relief and support.
Seek professional help: Consider speaking with a mental health professional, such as a psychologist or psychiatrist. They can help you understand these thoughts better and provide appropriate guidance and treatment.
Practice mindfulness and grounding techniques: Techniques like deep breathing, meditation, or grounding exercises can help you focus on the present moment and reduce anxiety.
Avoid self-judgment: Remember that having intrusive thoughts doesn't make you a bad person. Be compassionate towards yourself and understand that everyone experiences unwanted thoughts at times.
Avoid drugs and alcohol: Substance use can exacerbate mental health issues, so try to avoid them, especially if you are struggling with intrusive thoughts.
Engage in healthy activities: Participate in hobbies and activities that bring you joy and help distract your mind from intrusive thoughts.
Remember, the advice provided here is not a substitute for professional help. If these thoughts persist and cause significant distress, please seek assistance from a mental health professional as soon as possible. They can provide personalized guidance and support to help you manage and cope with intrusive thoughts effectively.