Experiencing intrusive and violent thoughts when angry can be distressing and concerning. Here are some strategies to help you manage and reduce these thoughts:
Recognize and Acknowledge: The first step is to recognize that these thoughts are intrusive and not a reflection of your true character. Acknowledge that these thoughts are unwanted and distressing, but they don't define who you are.
Take a Break: When you feel anger rising and intrusive thoughts occurring, step away from the situation that triggered it. Give yourself some time and space to cool down before reacting.
Practice Deep Breathing: Deep breathing exercises can help relax your body and mind when you are angry. Take slow, deep breaths, and focus on your breath to calm yourself.
Engage in Physical Activity: Physical exercise can be an effective way to release pent-up anger and energy. Go for a walk, run, or engage in any physical activity you enjoy to help reduce anger levels.
Use Positive Self-Talk: Challenge negative thoughts with positive and rational self-talk. Remind yourself that it's normal to feel angry, but acting on violent thoughts is not acceptable.
Visualize Calmness: When you feel anger and violent thoughts arising, visualize a peaceful and calming scene. Imagine yourself in a serene place, and focus on the positive feelings associated with it.
Seek Professional Help: If violent thoughts persist or are causing significant distress, consider seeking help from a mental health professional. They can provide guidance and support tailored to your specific needs.
Practice Mindfulness: Learn and practice mindfulness techniques. Being mindful can help you observe your thoughts without getting entangled in them, reducing their power over you.
Identify Triggers: Pay attention to situations, people, or events that trigger your anger and intrusive thoughts. Once you identify triggers, you can work on managing them more effectively.
Explore the Underlying Cause: Sometimes, intrusive violent thoughts might be a manifestation of unresolved past trauma or unresolved issues. Consider exploring these underlying causes with the help of a therapist.
Anger Management Techniques: Consider attending anger management workshops or therapy sessions that focus on managing anger constructively.
Remember that seeking help and support is a sign of strength, not weakness. Don't hesitate to reach out to friends, family, or professionals if you feel overwhelmed by your emotions and thoughts. With the right strategies and support, you can learn to manage your anger and reduce intrusive thoughts effectively.