How to allow thoughts to come and go?

[brainhurtsParticipant]

Hi: I have intrusive thoughts and want some advice on how to allow thoughts to just come and go, without getting upset by them or letting them take over my life? I’ve noticed that if I can distract myself it helps. But it’s difficult to think of other things when the thoughts are so strong.

[Forum Moderators]

Forum Moderators here:

Please remember that you can also contact the OCD Action Helpline to talk to or email someone who understands OCD.

Our Helpline volunteers provide confidential help, information and support for people with OCD (and anyone who thinks they may have OCD). Most volunteers have personal experience of OCD; all understand how it can impact your entire life. Contact our Helpline by:

• phone: 0300 636 5478 (this is a UK number).
• email: support@ocdaction.org.uk

And please remember that you’re never alone – OCD Action is always here to help and support you.

Best wishes,

Forum Moderators

[johna2Participant]

Try sitting for 20 mins, or maybe 10 at first. Just relax and watch the thoughts as they rise and pass away like clouds in the sky. Dont engage with the thoughts in any way.

[Mindful Journey To JoyParticipant]

Hey there!

It’s great that you’re looking for ways to manage intrusive thoughts. Learning to let thoughts come and go without getting caught up in them is a valuable skill, especially when dealing with OCD. Here are some strategies that might help:

1. Observation Without Engagement: Treat your thoughts like clouds passing in the sky. Notice them, but don’t engage or try to push them away. This approach is about observing your thoughts without judgment or reaction. Imagine yourself sitting by a river, watching leaves (your thoughts) float by – you see them, but you don’t have to pick them up​​.
2. Mindfulness Practices: Engage in mindfulness exercises. Mindfulness helps you stay anchored in the present moment, making it easier to acknowledge thoughts without getting entangled in them. Simple practices like mindful breathing or focusing on your senses can be effective.
3. Reconnect with Your Divine Essence: Remember that these intrusive thoughts are just that – thoughts. They are not a reflection of your true self. Your essence is calm, joyful, and at peace. When you feel overwhelmed, remind yourself of your divine nature, which remains untouched by transient thoughts​​.
4. The STOP Technique:
   • Stop what you’re doing.
   • Take a few deep breaths.
   • Observe your thoughts and emotions.
   • Proceed with something that will support you in the moment, like a walk or a comforting activity.
5. Distraction and Engagement: While distraction can be helpful, try to choose activities that fully engage you, like a hobby, exercise, or social interaction. The key is to immerse yourself in these activities rather than just using them to avoid thoughts.
6. Cognitive Reframing: Label your thoughts as just that – thoughts. They are not facts or predictions of the future. This cognitive distancing can help reduce their impact.
7. Consistency and Persistence: Practice these techniques consistently. It’s a skill that gets better with practice. Even if it’s challenging at first, with time and persistence, you’ll find it easier to let thoughts come and go​​.
8. Professional Support: If intrusive thoughts are significantly impacting your life, consider seeking guidance from a mental health professional. They can provide tailored strategies and support.

Remember, in the wise words of Rumi, “This too shall pass.” Intrusive thoughts are fleeting and do not define you. They are part of your journey, and each step you take in managing them is a testament to your strength and resilience.

If you ever need more advice or just someone to talk to, feel free to reach out. You’re not alone in this, and there’s always support available. Keep going, you’re doing great! ??

[Author]

Posts