Negative Intrusive Thoughts: How to Manage Them
Negative intrusive thoughts are unwanted thoughts that can pop into your head at any time. They can be about anything, but they often focus on things that you fear, worry, or obsess about. For example, you might have thoughts about harming yourself or others, or about embarrassing yourself in front of others.
Negative intrusive thoughts can be very upsetting and can cause a lot of anxiety. However, it is important to remember that they are just thoughts and that they do not mean that you are a bad person or that you are going to act on them.
There are a number of things that you can do to manage negative intrusive thoughts. Here are a few tips:
1. Notice and acknowledge your thoughts. The first step is to notice and acknowledge that you are having negative intrusive thoughts. This can be difficult, but it is important to be honest with yourself about what you are thinking.
2. Don't judge yourself. Once you have acknowledged your thoughts, it is important not to judge yourself for having them. Everyone, even positive people, have negative thoughts from time to time.
3. Challenge your thoughts. Once you have acknowledged your thoughts and not judged yourself for them, you can start to challenge them. Ask yourself: Are your thoughts are really true? Are you really going to harm yourself or others? Are you really going to embarrass yourself in front of others?
4. Replace your thoughts with positive ones. Once you have challenged your thoughts, you can start to replace them with more positive ones. Think about things that you are grateful for. Think about your strengths. Think about things that make you happy. Listen to positive music/inspirational talks. Watch funny shows and YouTube clips.
5. Practice good self-care. Taking care of yourself is important for managing negative intrusive thoughts. Make sure to get enough sleep, eat healthy foods, and exercise regularly. Treat yourself kindly.
6. Seek professional help. If you are struggling to manage negative intrusive thoughts on your own, it is important to seek professional help. A therapist can help you develop coping mechanisms and strategies for managing your thoughts.
Negative intrusive thoughts can be challenging, but they do not have to control your life. With practice, you can learn to manage your thoughts and live a happier, healthier life.