Continuously talking and searching about intrusive thoughts can potentially worsen the situation for some individuals. This behavior can lead to a phenomenon known as "thought-reinforcement," where the more attention and importance you give to the intrusive thought, the more power it seems to have over you. This can perpetuate the cycle of anxiety and intrusive thoughts, making them more intense and frequent.
Here are some things you can do to stop the cycle and manage intrusive thoughts:
Mindfulness and acceptance: Instead of engaging with the intrusive thoughts or trying to push them away, practice mindfulness and acceptance. Acknowledge that these thoughts are occurring without judgment and allow them to pass without attaching significance to them.
Distract yourself: Engage in activities that occupy your mind and focus your attention elsewhere. It can be anything you enjoy, like hobbies, sports, reading, or spending time with friends.
Set aside "worry time": Designate a specific time each day to allow yourself to worry and think about your intrusive thoughts. When those thoughts arise at other times, remind yourself that you have a designated worry time and redirect your focus.
Challenge the thoughts: When intrusive thoughts arise, question their validity. Ask yourself if there is evidence to support these thoughts or if they are merely anxiety-driven distortions.
Practice grounding techniques: Grounding exercises can help bring your focus back to the present moment. For example, focus on your breath, touch different textures, or name objects around you.
Limit reassurance-seeking: Seeking reassurance from others or researching excessively about intrusive thoughts can maintain the cycle of anxiety. Try to reduce seeking reassurance and resist the urge to continually search for answers.
Physical activity: Engage in regular physical exercise, as it can help reduce stress and anxiety levels.
Seek professional help: If your intrusive thoughts significantly impact your daily life and cause distress, consider seeking help from a mental health professional. Cognitive-behavioral therapy (CBT) is a particularly effective approach for managing anxiety and intrusive thoughts.
Remember, intrusive thoughts are a common experience, and everyone has them from time to time. The goal is not to eliminate them entirely but to learn how to respond to them in a healthy and balanced way. By practicing these strategies, you can gain better control over your thoughts and reduce their impact on your overall well-being.