Intrusive thoughts

[LoveIsLovely]

How can you stop intrusive thoughts? They're really bothering me at the moment to the point that I am in tears every day.

They're always about people harming children or animals - usually based on headlines I've accidentally read. I try really hard to avoid that kind of stuff. There was one I read yesterday that has absolutely messed me up and I can't stop thinking about it.

I can't go to therapy and not currently on medication and really don't want to be again.

Has anyone found ways of dealing with them and stopping them coming up constantly?

I have this problem. I have to consciously decide to push the thought out and switch to thinking about something else. It's very hard but you have to consciously do it. I often let myself think that whoever it was that suffered is no longer suffering now, which brings me some peace. You also need to avoid places where you see this kind of news, like tabloid websites and so on. It's very difficult I know. Are you on any kind of medication for your anxiety?

Sorry I just saw you actively try to avoid those types of stories so ignore that part of my post

"I often let myself think that whoever it was that suffered is no longer suffering now"

That is what I also try to think about. And I try to pray for them (not particularly religious but it makes me feel a little better).

I never read tabloids specifically so I can avoid those stories but sometimes they'll pop up in the most random places, you know?

Not on any medication, I can't stand the side effects of anti depressants. I'm not in the UK and it is a struggle where I am to find a doctor who understands mental health here.

I think if you don't want to take medication all you can do is try not to let them bother you and focus on a task or read if you can't switch off. Don't make it a big deal to your mind either that you don't particularly want to think about it. Do this and eventually it will go away

@iwantkoalas I do try to focus on other things but they come up time and time again.

That will happen and take time to get less as you recover. The less energy you give to them. You can be reading etc and the thoughts come up over and over but just continue with what you were doing. Not in a forceful way. Don't wonder why it's happening or try to solve it. One thing that helps me if I am thinking too much is paying attention to my heart beat.

If you do consider a psychiatric medication maybe you could try a short acting sedative.

@LoveIsLovely when you were in therapy did you either get taught mindfulness? It’s not about ignoring or forgetting what you’re read/seen/heard. But about accepting it is a thing, acknowledging it, realising you can do nothing to change it, and letting go of your anxiety.

That may be simplified but it’s as it was taught to me. I still struggle but it does help. There’s probably more useful examples online!

I've done a lot of mindfulness but not for intrusive thoughts. They are a recent thing for me.

If you’ve already done mindfulness, use the same principle. Rather than trying to suppress the thought let it happen, acknowledge how horrible it is, then think, is it something you could change? If not then use the techniques from therapy to let it go

I know it’s not as easy in real life, but I’ve found suppressing thoughts/feelings to be worse than coming to terms with them

oh that's good that it's not an established thing. I had it for ages. It just got to the point where I had to tell myself I don't care about this and I very slowly got over it

I would add though if you feel it’s becoming too much then do a phone consultation with your gp

Intrusive thoughts are awful to deal with! When you're trapped in the cycle of them it is really hard to accept that they are just thoughts. At the moment you are fully focused on them and become upset when they keep popping up. What really helped me was to decide to have absolute blind faith in the fact that these thoughts have no meaning or reflection on who I am. This is so hard to do because at the moment you're believing in these thoughts and treating them as important. A big mindset change is needed here but it's hard because when you're caught up in these thoughts your brain has no space to absorb the fact that actually they're just thoughts! The blind faith that they are meaningless wont come naturally, you need to manually keep repeating it to yourself and gradually your emotional response will fade over time and the thoughts will pop up less.
Also any cardio activity like regular jogging will help to keep your adrenaline levels down which also helps!

@Thepigeonsarecoming As I said in my OP, not much in the way of mental health services where I live.

@caneloalvarez I definitely need to do more exercise.

Would it help if you spoke more of the details of these ‘intrusive thoughts’? sometimes sharing them helps gain perspective?

Pigeons, I don't think I can, writing it down would make me feel sick.

I still have the potential to ocd now and have to refuse to go there when it starts. I do still have upsetting images come into my head about bad things happening to people I care about :( it is an awful illness.

Ok @LoveIsLovely if you ever want to I’m here, feel free to pm me. In the meantime is their anything that would make you feel better? I’d offer to sing to you, but I think that would bring more tears!

Actually this is kind of triggering so I can see what's happening with op now. Is it images?

Could you try online therapy?

If the thoughts are too bad, or something you might act on please seek help, even if it’s short term meds.

The other tip I got to bring yourself back is just to name in your head objects round you in the room or wherever you are. Really concentrate and picture them instead. It sounds rubbish but I tried it in desperation and it really works.

@mascotte I don't think we have the money for online therapy right now.

Naming stuff might help, I will try that.

My husband is no help right now. He's from a different culture and he finds it hard to have sympathy as they just don't talk about mh problems. He just says "oh" if I try to talk about it. If I mention any details, I can see he thinks it's a bit crazy.

I feel so alone with it. I know it's not a reflection on me at all (the thoughts are never about me harming anyone thank God) but trying to stop these swirling thoughts is just consuming me.

Thank you all for listening, you're so lovely. It has made me feel better just to acknowledge it.

You are never alone op, and as mentioned before if you ever want to rant in private pm me. You are doing well as much can be said in these circumstances, don’t blame yourself if others don’t understand this

It sounds very wearing. 💐 I think I read it can be a form of ocd (which made me laugh as I definitely don’t have the cleaning kind!) and can respond to CBT. I’ve never done that, but maybe even a workbook or something might help?

@mascotte I have also read it is associated with ocd which I do have other symptoms of (hand washing and germs and general overthinking) but those parts are very much under control. I have ADHD too which is apparently often mixed up with OCD.

I am starting to feel like I am going to end up being diagnosed with everything under the sun. Maybe they should just put a label on me like "complete fuck up" since that's how I feel these days.