One ACT skill that can be helpful for managing intrusive thoughts is called "defusion." Defusion is the process of separating yourself from your thoughts. Step 4: Use Acceptance and Commitment Therapy (ACT) skillsĪCT is a type of therapy that focuses on accepting your thoughts and feelings without judgment. This can help you shift your focus away from negative thoughts and towards positive ones. Gratitude involves focusing on the things you are thankful for in your life. This can help you become more aware of your body and reduce stress and anxiety. Here are some additional tools you can use: Use body scan meditationīody scan meditation involves focusing on different parts of your body and noticing any sensations. By practising mindfulness, you can learn to observe your thoughts without getting caught up in them. Mindfulness is the practice of being present and aware of the present moment without judgment. For example, if you have the thought "I'm not good enough," you can replace it with "I may not be able to do this now, but I have the ability to improve". Here is another additional tool you can use: Use cognitive restructuringĬognitive restructuring involves identifying negative or unhelpful thoughts and replacing them with more realistic and helpful alternatives. It's important to challenge these thoughts by examining the evidence for and against them. They are often irrational and can make you feel anxious or depressed. Negative thoughts are a common characteristic of intrusive thoughts. This can help desensitise you to the trigger and reduce the intensity of your intrusive thoughts. Use exposure therapyĮxposure therapy involves gradually exposing yourself to your triggers in a controlled environment. This can help you recognise patterns and develop coping strategies. Write down your intrusive thoughts and identify the triggers that lead to them. Here are some additional tools you can use: Keep a thought diary By identifying your triggers, you can begin to develop coping strategies to manage them. Other triggers might be related to past trauma or negative experiences. Common triggers include stressful situations, certain people, or specific environments. Identifying your triggers is the first step to managing intrusive thoughts. Stress management: breathing exercises for relaxation.Here is a more in-depth explanation of the six steps to managing intrusive thoughts, along with additional strategies and tools you can use. Guided imagery.Īmerican Psychological Association. Mindfulness meditation to control pain.Īnxiety Canada. The role of stress in the pathogenesis and maintenance of obsessive-compulsive disorder. Exposure and response prevention (ERP).Īdams TG, Kelmendi B, Brake CA, Gruner P, Badour CL, Pittenger C. Mindfulness and cognitive behavioral therapy for OCD.Īmerican Psychiatric Association. Mindfulness-based cognitive therapy in obsessive-compulsive disorder – a qualitative study on patients’ experiences. Hertenstein E, Rose N, Voderholzer U, et al. Kundalini yoga meditation versus the relaxation response meditation for treating adults with obsessive-compulsive disorder: a randomized clinical trial. Shannahoff-Khalsa D, Fernandes RY, Pereira CA de B, et al.
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