You’re getting ready to go to bed soon, eager to get a good night’s sleep. However, as quickly as your neck strikes the pillow, the mind is taken over by an undesired, frightening notion. You keep thinking about it, tossing & turning all midnight.
Have you been in a similar situation when an unwanted notion arose apparently from nowhere and? You most certainly have. A survey of the regular populace discovered found 99.4% of people had irrational thoughts on occasion. However, just 13% of such people have them on a regular basis.
Obsessive thought, also called as ruminating, is similar to a rat race or a scratched record that repeatedly plays the very same unpleasant tune. It’s as if you’re highly on the unpleasant, whether that’s a single lousy exam result, a poor job performance, or an awkward discussion with a buddy. It’s as though our minds work overtime to remember the bad and completely forget well about positive. Retrospection can be harmful since it seldom provides fresh ideas or answers to problems. Rather, it psychologically hijacks us as well as exaggerates our unpleasant emotions. So, how could we avoid becoming obsessed with negative thinking? Continue reading for 5 techniques for a more positive you.
What Motivates Intrusive Thoughts?
Whilst it is quite acceptable to have negative thinking from time – to – time, the underlying issue arises whenever we persist to stress and stress about them. Like a result, it is not surprising that intrusive ideas are linked to obsessive-compulsive disorder (OCD) & anxiety disorders.
Although intrusive thoughts might be random, they are usually influenced by a person’s personal experience of life or emotions to an incident. For instance, someone may watch a story on a robbery on their local TV station. This story may induce obsessive ideas that a burglar has broken into one’s own house.
Intrusive thoughts can take many forms, however the following are a few of the most prevalent:
- Using violence or causing injury to oneself or someone else
- Participating in sexually improper behaviour
- Blasphemy or deeds against to one’s beliefs
- Fearful thoughts
How to stop obsessive thoughts
1.Improve your self-awareness.
The very first step in altering any behaviour is being aware of it whenever it occurs. In other sense, in order to modify our patterns, you must first acknowledge them. When we’re locked in a mental cycle, we frequently participate in a well-known behaviour. It’s akin to mindlessly chewing your nails or surfing the internet every few seconds. Think “Stop!” now next time you find yourself pondering. I often have my customers practise visualisation by seeing a bad idea being thrown away in a garbage. Repeat one phrase or a pattern whenever you catch yourself dwelling over a bad notion, whichever fits for you for stopping obsessive thoughts.
2.Give it a name.
Whenever we are engaged in the loop of ruminating, there is usually an underlying dread that something horrible will happen. You could be stressing about a job error, an unfinished chat with your spouse, a disagreement with a colleague, or just not living the lifestyle you wanted for yourself. Whichever the cause, attempt to condense your negative thoughts into a horizontal strand, such as “I’m worried about losing my job” and “I’m upset at my buddy for how she mistreated me.” Control is gained through being ready to deal with the real issue. If you’re able to pinpoint your worst concern or dread, question yourself, “What’s the worst-case scenario that might happen?” “Could I manage it?”
People are so busy ruminating on errors that have been made or worrying over events to come that we seldom spend more time in the present. Mindfulness practise can assist us lessen our “thinking” & boost our “sensing.” As instance, if you catch yourself in “automatic pilot” gear, such as eating a meal at the desk or scrolling through Instagram while waiting for an elevators, attempt to just relax and enjoy yourself. Pay attention to everything you see, listen, smell, touch, and taste. It might help you stay grounded in the current moment. Whenever you notice your mind drifting towards the previous or the destiny, slowly bring it to the moment now.
Take a time to consider the cause of your concerns. Many of them are presumably related to future forecasts or previous wounds, blunders, or regrets. Embrace your current position as it stands. I understand how difficult this may be, while also understand how that we feel about it makes the agony and misery worse. Accept the existing situation as it. Keep dreaming for alternative outcomes. When you start obsessing on the event or becoming anxious about the future, remind yourself, “May I take action on this right presently?” If the reply is no, try to comprehend what is. Take a big breath & do something enjoyable. If the response is yes then look for what you can do.
5.Plan a worry vacation.
Because of my anxiety, taking a nap was always tough for me. During sleep, my mind wandered to relationships, self image, profession, finances, my future, even what I planning to eat at morning, lunch, and supper. It was taxing & kept me up and concerned. Giving myself a small amount of time to fret (around 15-30 minutes) finally helped me establish healthier limits. I jot down what was on my thoughts throughout “worry time.” Whenever my emotions keep me up at night, Then i tell myself, “None of it is going to be resolved right now; it is indeed time to go to bed.” You can consider it tomorrow.”
“If discursive thoughts are preventing you from enjoying the life you wish to live, contemplate seeking treatment,” Virgo advises. “With the assistance and supervision of an expert, counseling is an excellent method for learning how to employ these strategies.”
Our brains are powerful places, and when we acquire the knack of halting obsessive thinking by accepting & acknowledging the ideas, practising mindfulness, and seeking further assistance when necessary, we free up room to create anything truly great for ourselves.