How To Control Obsessive Thoughts

Obsessive thoughts are thoughts that are recurrent, uncontrollable, and may cause distress. Obsessive thoughts can range from mild to extremely severe and sometimes indicate an underlying issue. 

Obsessive thoughts may be a symptom of certain anxiety disorders, like obsessive compulsive disorder (OCD). Obsessive compulsive disorder is an anxiety disorder characterized by frequent and irrational thoughts that may cause mental distress. People with OCD may use rituals or repetitive behaviors, like repeatedly washing one’s hands, to help manage obsessive thoughts. 

If you experience obsessive and intrusive thoughts, there are different ways you may be able to manage them.

Mindfulness

Meditation is a great tool to get back in touch with your mind. One of the reasons this is a great place to start is that it's free and doesn't require any special equipment or knowledge.

Mindfulness Meditation is the process of calming yourself and clearing your mind of all thoughts. The point is to focus on your breathing and live in the current moment without stress or despair. You should start by lying or sitting down in a position that will be comfortable for an extended period. You can close your eyes, but you don’t have to. Once relaxed and comfortable, focus on breathing and staying in the current moment.

Your mind may wander while you are doing this. Though getting frustrated and giving up will be tempting, you must keep pushing. Our brains explore many different avenues at once. When you are new to meditation, focusing on only one thing will be challenging. The vital thing to do when this happens is to redirect yourself calmly to the task at hand.

The great thing about this exercise is it teaches you to be more in tune with yourself. Recognizing when your mind is drifting will train you to realize other negative things, and you will know better how to direct yourself. The next time you have obsessive thoughts, you will be keener to recognize what is happening and have the tools to redirect.

Journaling

Journaling gets a bad rap because of its relation to teen diaries, and although the idea is the same, the functions of each are entirely different.

As you journal, you can look back through your entries and see how far you've come. In the recovery process, it can be challenging to see our progress. A journal will help you document your journey and give you a complete sense of where you have been and where you are going. This will help boost your morale and push you to keep going when times get tough.

On the other hand, some people use journals to write negative things, which can be therapeutic because when you shut your journal, you shut all the bad things inside it.

Deep breathing

Half the battle for obsessive thoughts is getting through the stress or anxiety that comes along with them. An excellent way to achieve this is through deep breathing.

There are many different breathing exercises that you can try. The central premise is to take a deep breath in through your nose for a few seconds and out through your mouth for a few more. It may take a few tries before you see any success. Try to relax and trust in the process.

Deep breathing is excellent for people who struggle with focusing on anything other than their obsessive thoughts. Since breathing comes so naturally, it is easy to implement solutions into your life. It is also a good skill because you can use it while feeling worried, stressed, or depressed. It calms you down whenever your emotions feel out of balance.

Acceptance

Acceptance is one of the first steps to gaining freedom from your obsessive thoughts. The thoughts that you have are largely out of your control. If you spend time trying to stop them, you will be causing yourself more trouble than necessary.

When you find yourself having obsessive thoughts, accept them. Remember that they are just thoughts - not realities. The more you understand and realize that they have no power over you, the easier it will be to cope with them. You can’t do anything to make the thoughts disappear at the moment, but you can control how they affect you.

Once you have gained the ultimate acceptance of your problems, you can work to fix them. If you are in denial about your problems, it will only delay your success and perseverance. You can live a life with fewer or no obsessive thoughts. You must make a few small changes to get there.

Don't engage

Many people believe that if they fight with their obsessive thoughts, it will make things better. The truth is, when you engage, you are making things worse.

The more you interact with your thoughts, the more power you give them. Even if you are trying to respond with reason or common sense, you are not helping yourself. The best thing you can do when an obsessive thought comes along is to acknowledge it and let it pass. You can think about something else at this time or do an activity that will distract you.

The main goal will be to get in a different headspace long enough for the thoughts to pass. No thought lasts forever; no matter how disturbing, you can and will get through it. The more you do this, the easier it will become to do. Repetition is the name of the game when it comes to this solution. If you are feeling stuck in your thoughts, stay calm and tough through it. This will not last forever. When it is over, you will have your thoughts back to yourself, and you can move on the path to freedom.

Anchor yourself

At times, obsessive thoughts might pull you out of reality. They might cause you to worry or stress about things that are not reasonable. You might also get caught up in your thoughts and lose touch with the things around you.

If you find yourself slipping out of reality momentarily, you need to try to anchor yourself. There are several grounding techniques that you can use to accomplish this. Each of them aims to engage you in an activity requiring lots of brainpower to pull you through. If you are feeling stuck, try wiggling around. You can move your body, toes, and fingers. This is a physical way to get your mind off your thoughts and focus on distancing yourself and your thoughts.

Another way to ground yourself (and distract yourself from the thoughts) is to dial into your senses. Look around you. Find things you can touch, smell, hear, feel, or taste. Focus on these things and find each of them in the world around you. This will give your brain a different job and distract you long enough to control your thoughts. Once you get the hang of it, this is one of the easiest ways to manage your obsessive thinking. You can do it in any setting, and it is also discreet.

Talk to a professional

Knowing when to seek help for intrusive and obsessive thoughts may be an important part of effectively managing symptoms of obsessive compulsive disorder and other anxiety disorders. If unwanted thoughts are impacting your daily life and your mental health, it may be time to seek help from a mental health care provider. 

Treatment can help many people with obsessive compulsive disorder, whether they have mild or severe symptoms. Treatments used to help manage symptoms of OCD typically include medication, talk therapy, or a combination of the two. 

Two types of talk therapy are proven to help reduce and manage symptoms of OCD: cognitive behavioral therapy (CBT) and exposure and response prevention (ERP). 

Cognitive behavioral therapy is a type of therapy that helps people recognize unhelpful thoughts and behaviors and identify how these thoughts and behaviors may negatively impact their life. CBT also helps people change unhealthy patterns. 

Exposure and response prevention is a type of cognitive behavioral therapy that is proven to help people with OCD reduce compulsive behaviors as a response to intrusive and obsessive thoughts. ERP is a gradual process that allows people to confront situations that may stimulate fearful or obsessive thoughts and learn how to cope with these thoughts without performing compulsive behaviors or rituals. 

Some people who experience obsessive compulsive disorder or other anxiety disorders may feel distressed about commuting to see a therapist in person. With online therapy, you don’t have to worry about commuting to an office or being on a waiting list. You’re matched with a qualified professional and you can attend sessions from anywhere you have an internet connection. 

One review of 14 studies found that online treatment is just as effective as meeting with a therapist face to face.    

Takeaway

The stigma surrounding mental health can make reaching out for help for obsessive thoughts difficult. It is important to remember that therapy is the best option for some people, no matter how scared or worried they may feel. At the very least, it is worth a try. Don't let your fear get in the way of your success!