9 techniques that psychologists use to manage intrusive thoughts – Online Psychologists

Although well-being has traditionally been associated with physical health, having good mental health is an essential requirement for feeling good. Poorly managed emotions can seriously affect a person's mental stability. And the same goes for intrusive thoughts.

Intrusive thoughts are those that arise involuntarily in our mind and can be unpleasant, annoying or even distressing. They can be negative thoughts about oneself, excessive worries or obsessive ideas.

Although it is normal to have intrusive thoughts from time to time, in some cases they can become a problem that interferes with our daily lives.

To manage intrusive thoughts, psychologists use a number of techniques and strategies. In this article, we present five techniques that can be useful in managing these thoughts.

Although it may seem ironic, These uncontrollable thoughts usually appear when we strive to have control over situations.When you obsess over everything that is out of the ordinary and you repress everything that is out of the norm, these thoughts appear more strongly.

However, intrusive thoughts can be associated with pathologies such as Obsessive Compulsive Disorder (OCD). This problem causes the brain to bombard the person with obsessive beliefs, to the point that you are They prevent people from leading a normal life.

For example, a person with OCD may have to check, even if he or she does not want to, whether the lights at home are off.

They also usually occur when a person develops a eating disordersuch as anorexia or bulimia. In these cases, the idea that any food intake causes a physical impact generates such anxiety that food becomes a recurring thought.

In addition, intrusive thoughts can occur as a result of postpartum depression, anxiety disorders or post-traumatic stress.

Fighting intrusive thoughts is a common challenge in many people's lives. These unwanted thoughts can lead to anxiety and discomfort. However, there are effective techniques that allow you to address and control these thoughts in a constructive way, providing a greater sense of calm and mental well-being.

One way to deal with intrusive thoughts is to try to distract yourself with something else. This can be helpful if the intrusive thoughts are brief and one-off, but it is not usually effective in the long term. Some ways to distract yourself might include:

Cognitive reappraisal is a technique that involves evaluating our thoughts in a more objective and realistic way. When we have intrusive thoughts, our mind often tends to exaggerate the importance or likelihood of something happening. By evaluating our thoughts more objectively, we can give them a more realistic context and help reduce their intensity.

To carry out this technique, it is important to pay attention to intrusive thoughts and write them down on paper. They can then be evaluated more objectively by asking yourself:

It can also be helpful to compare the intrusive thought to something you know is true to put it into perspective. For example, if you have an intrusive thought that says, “I’m never going to get what I want,” you might recall some things you have gotten in the past that made you happy.

Sometimes trying to avoid or deny intrusive thoughts can actually make them more persistent. The acceptance and commitment technique involves accepting that intrusive thoughts will appear from time to time, but instead of fighting them, trying to let them pass without paying too much attention to them.

To carry out this technique, it is important to remember that thoughts are not facts and that they do not have to control us. You can tell yourself, “Yes, I have this intrusive thought, but it does not have to affect me negatively.” Then, try to focus your attention on the present and on the activities you are doing at that moment.

The exposure and response prevention technique is used especially in cases of obsessive intrusive thoughts or fear. It consists of exposing oneself in a controlled manner to the situation or thought that causes fear or anxiety, and avoiding engaging in behaviors that alleviate or feed that fear or anxiety.

For example, if you are afraid of flying, you can start by looking at pictures or videos of airplanes and gradually get closer to the real situation of flying. At the same time, it is important to avoid behaviors such as constantly looking for information about plane crashes or avoiding situations involving airplanes.

Exposure and response prevention (ERP) is often very effective, but it is important to use it under the guidance of a professional to ensure controlled and safe exposure.

When we have negative intrusive thoughts about ourselves, it is sometimes helpful to try to replace them with more positive thoughts by looking at things in a balanced way or am I exaggerating some aspects?

It can also be helpful to compare the intrusive thought to something you know is true to put it into perspective. For example, if you have an intrusive thought that says, “I’m never going to get what I want,” you might recall some things you have gotten in the past that made you happy.

Sometimes trying to avoid or deny intrusive thoughts can actually make them more persistent. The acceptance and commitment technique involves accepting that intrusive thoughts will appear from time to time, but instead of fighting them, trying to let them pass without paying too much attention to them.

To carry out this technique, it is important to remember that thoughts are not facts and that they do not have to control us. You can tell yourself, “Yes, I have this intrusive thought, but it does not have to affect me negatively.” Then, try to focus your attention on the present and on the activities you are doing at that moment.

The exposure and response prevention technique is used especially in cases of obsessive intrusive thoughts or fear. It consists of exposing oneself in a controlled manner to the situation or thought that causes fear or anxiety, and avoiding engaging in behaviors that alleviate or feed that fear or anxiety.

For example, if you are afraid of flying, you can start by looking at pictures or videos of airplanes and gradually get closer to the real situation of flying. At the same time, it is important to avoid behaviors such as constantly looking for information about plane crashes or avoiding situations involving airplanes.

Exposure and response prevention (ERP) is often very effective, but it is important to use it under the guidance of a professional to ensure controlled and safe exposure.

When we have negative intrusive thoughts about ourselves, it is sometimes helpful to try to replace them with more positive and realistic thoughts. The alternative image technique involves visualizing an image or scene that counteracts the negative intrusive thought.

For example, if you have an intrusive thought that says, “I am a failure,” you might try visualizing an image of yourself achieving something that brings you satisfaction or of someone who admires or values ​​you. By replacing the negative intrusive thought with a more positive, realistic image, you can help decrease the intensity of the intrusive thought.

When we have distressing or stressful intrusive thoughts, our body often reacts with muscle tension and increased heart rate. The breathing and relaxation technique consists of using breathing and relaxation exercises to reduce physical and mental tension.

Some ways to carry out this technique can be:

Although We can't make intrusive thoughts disappear from our livesyes, it is possible to learn to manage them. After all, we are the owners of our brain and we have some control over what we think.

There are a series of steps to follow in order to cope with these thoughts in the best possible way and not be dominated by them: