Dealing with intrusive thoughts can be challenging, but it's important to remember that having these thoughts does not make you a bad person, nor do they reflect your true desires or intentions. Here are some strategies that may help you cope with intrusive thoughts:
Understand that thoughts are not actions: Intrusive thoughts are just thoughts, and they don't define who you are or what you will do. Remind yourself that having a thought doesn't mean you will act on it.
Practice mindfulness: Mindfulness techniques can help you observe your thoughts without judgment. By learning to be aware of your thoughts without getting entangled in them, you can create some distance from them and reduce their emotional impact.
Challenge irrational thoughts: When intrusive thoughts occur, try to challenge their validity. Ask yourself if there is any evidence to support the thought or if it's just a fear without any real basis.
Focus on the present: Concentrate on what you are doing right now and engage in activities that bring you joy or relaxation. By redirecting your attention, you can reduce the power of intrusive thoughts.
Talk to someone you trust: Sharing your intrusive thoughts with a supportive friend, family member, or therapist can help you gain perspective and reduce feelings of isolation.
Educate yourself about your conditions: Understanding your conditions, such as autism, ADHD, and excoriation disorder, can help you make sense of some of the challenges you face, including intrusive thoughts.
Seek professional help: If intrusive thoughts are causing significant distress or interfering with your daily life, consider talking to a mental health professional. They can provide appropriate guidance and support tailored to your specific needs.
Practice self-compassion: Be kind to yourself and recognize that dealing with intrusive thoughts can be difficult. Don't be too hard on yourself when these thoughts arise; instead, practice self-compassion and self-care.
Remember that overcoming intrusive thoughts is a process, and it may take time. Be patient with yourself and celebrate small victories along the way. Professional help can be particularly beneficial if you find intrusive thoughts to be overwhelming or distressing. A mental health professional can provide you with tools and coping strategies tailored to your unique situation.