Helpful Tip For Intrusive Thoughts
So I was going through some old therapy stuff and I found a paper that my therapist gave me some time ago to deal with obsessive and intrusive thoughts. I figured Id share it in hopes that it will help someone like it helped me. I've bolded some of my most-used lines, but they're all so great.
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Using Self-Talk To Stop Intrusive Thoughts
Having an intrusive or obsessive thought that you cannot get past? You can try to talk yourself out of it by saying (outloud if you need to) any of the following responses as they apply:
-That thought isnt helpful right now.
-Now is not the time to think about it. I can think about it later.
-This is irrational. Im going to let it go.
-I wont argue with an irrational thought.
-This is not an emergency. I can slow down and think clearly about what I need.
-This feels threatening and urgent, but it really isnt.
-I dont have to be perfect to be OK.
-I dont have to figure out this question. The best thing to do is just drop it.
-Its OK to make mistakes.
-I already know from my past experiences that these fears are irrational.
-I have to take risks in order to be free. Im willing to take this risk.
-Its OK that I just had that thought/image, and it doesnt mean anything. I dont have to pay attention to it.
-Im ready to move on now.
-I can handle being wrong.
-I dont have to suffer like this. I deserve to feel comfortable.
-Thats not my responsibility.
-Thats not my problem.
-Ive done the best I can.
-Its good practice to let go of this worry. I want to practice.
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Hope this helps someone! Just be gentle with yourselves! And remember, YOU ARE NOT YOUR INTRUSIVE THOUGHTS.
Thought Challenging (disputation) is also helpful with automatic and intrusive thoughts. Ask yourself:
Is my thinking working for or against me? How can I view this in a less upsetting way?
What's untrue about my thoughts? What's the proof for whant I am thinking or believing about this?
Are thre any strengths in me or positivies in the siutation that I am ignoring? Am I underestimating my ability to cope with unfortunate circumstances?
@ShawnWilsonLCSW
I LOVE this!
@ShawnWilsonLCSW I sometimes challenge my thoughts through rationalizing them. I find that asking myself WHY I am thinking that tends to derail the obsession on it, as my brain starts trying to analyze the motive and thought patterns that went into the disruptive thought to begin with. If I can understand why I am thinking what I am, it tends to help me better understand myself, and also assists in redirecting that energy to finding a different way of dealing with that thought and oftentimes accompanying emotions.
@solabee Wow.. this helps so much!!! Thank you!!!
@solabee Oddly enough these have been becoming established in my mind in the past week or so. Glad to see its something anyone can come up with when they deal with what we deal with.
@solabee If I may add one more:
I cannot control that, so I am not going to worry about it anymore.
I've been working hard with this one, as my intrusive thoughts seem to wander to events, people and situations I have no say at all over.
This is so helpful! Thank you for sharing!
