We all experience unwanted thoughts from time to time, but when these intrusive thoughts become repetitive and disruptive, they can lead to feelings of overwhelm and distress. While it’s impossible to eliminate all intrusive thoughts, developing coping strategies can help you regain control and find moments of clarity. Licensed psychologist Ayanna Abrams, Psy.D., shares four key techniques for interrupting unhelpful mental dialogues.
Understanding the Challenge
Intrusive thoughts are unwanted thoughts, images, or urges that pop into your mind. They can range from mildly annoying to intensely distressing, and may be particularly challenging for individuals struggling with anxiety or prone to thought loops. The tendency to multitask, common in today’s fast-paced world, can exacerbate this issue by contributing to feelings of overstimulation and mental chaos.
Four Strategies for Managing Intrusive Thoughts
Here are Abrams’ recommendations for gaining control over intrusive thoughts:
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Focus on Monotasking: For those juggling multiple tasks, Abrams suggests shifting to monotasking—dedicating focused attention to a single task at a time. This practice helps train your brain to focus and commit, improving performance and reducing the likelihood of distraction. Minimizing external distractions by working in a quiet space or closing unnecessary tabs on your computer can further enhance focus.
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Incorporate Mindfulness Practices: Mindfulness techniques can be especially beneficial for individuals with anxious thought patterns. By practicing mindfulness, you learn to observe thoughts without judgment, allowing them to flow in and out without the need to control or suppress them. Even dedicating extra time to mindfulness when caught in a thought loop can offer respite.
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Reflect on Past Successes and Focus on Controllable Factors: Circling thoughts often revolve around upcoming events, leading to “what-if” scenarios. Instead of getting swept away by these anxieties, Abrams recommends reflecting on past successes and identifying aspects you can control. Consider questions like, “What is the underlying concern driving this anxiety?” Then, create a short list of actionable steps, such as deciding how long you’ll stay at an event, what time you’ll arrive, or who you’ll contact for support.
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Respond with Positive or Neutral Thoughts: Intrusive thoughts related to self-image and body image can be particularly difficult to address. When these thoughts arise, Abrams advises responding with positivity or neutrality, rather than letting negativity linger. Internally challenge the negative thoughts by writing down compassionate, body-neutral, or body-positive affirmations. This reinforces the understanding that these thoughts are simply thoughts, not reflections of reality.
“Intrusive thoughts are just that—intrusive and automatic—so they will come, and you may not be able to control that, but you can gather some control about how you respond.” – Ayanna Abrams, Psy.D.
The Takeaway
While you cannot completely prevent intrusive thoughts, you can influence how you respond to them. Whether it’s monotasking to manage stress, reflecting on past successes for future events, or countering negative self-image thoughts with positive affirmations, various strategies can help you regain a sense of control. Regular mindfulness meditation can further support your ability to navigate these thoughts effectively.
Ultimately, managing intrusive thoughts is a journey, not a sprint. Be patient with yourself and explore these techniques to cultivate a calmer, more focused mind
