I'm really sorry to hear that you're going through such a tough time, but I'm not a mental health professional, and I can't provide the help that you need. It's important to talk to someone who can, though, such as a therapist, counselor, or a mental health hotline.
Intrusive thoughts and urges can be challenging to deal with, but seeking professional support can make a significant difference. In the meantime, here are some general suggestions to consider:
Reach out to someone you trust: Talking to a close friend, family member, or a supportive person can help you share your feelings and lighten the burden.
Utilize mental health hotlines: If you need immediate help, consider calling a mental health crisis hotline. They provide trained professionals who can listen and offer guidance.
Distract yourself: Engage in activities that you enjoy and can help take your mind off the urges, such as reading, watching movies, exercising, or pursuing hobbies.
Practice mindfulness: Learn mindfulness techniques to observe your thoughts without judgment. By being aware of your thoughts, you can distance yourself from them and reduce their power over you.
Use grounding techniques: Grounding exercises can help you feel more present and connected to the current moment, reducing the intensity of intrusive thoughts.
Create a safety plan: Develop a plan for when you feel overwhelmed by urges or intrusive thoughts. This plan may involve contacting a friend, therapist, or a helpline.
Avoid triggers: Identify any triggers that might be contributing to your urges and try to minimize exposure to them.
Remember, seeking professional help is crucial for addressing these challenges effectively. Don't hesitate to reach out to a mental health professional who can offer personalized advice and support. Your well-being is essential, and there are people who genuinely want to help you through this difficult time.