How can I get distressing news out of my head?

[5thHelena]

Can any of you lovely MNetters help me? There's a terribly distressing story in the news that is playing in my mind over and over again. I don't want to talk about the details, but more about tips on how to clear your mind from such a horrible disturbing thing that just won't leave you alone. I can't be in the moment or enjoy my family for thinking about it 😞

Rather than trying not to think about it, allow yourself to think about it. The rationale for this is that it's impossible to stop yourself from thinking about something and if you think about it enough, your brain will tire of it.

Thanks @Huntswomanonthemove

I've had this, I've found actually saying 'no!' to myself out loud would stop it. Mine was a horiffic video that autoplayed on a website, and it was like it was playing over and over again in my head.

When it all got to much along with anxiety and depression I did go to the GP about intrusive thoughts and was given risperidone which really helped.

Could also try an audiobook or podcast about something you're interested in. Something with words that have meaning that you have to follow, which occupies some of the same storytelling parts of your brain you use to think about the news story.

And as Huntswoman said, trying to suppress thoughts is like trying to push down springs; they'll bounce back up as strongly as you pushed them. So when it comes to mind, you go "Ah there's my mind thinking about that news story again. Okay, back to my podcast" without any particular judgement on yourself for having the thought or for having the feelings that go with it. It's a tricky trick but worth practising if you can.

Granny's CBT-based thoughtstopping technique can work as well as the ACT-based acceptance and redirection technique I described, but I think you'd need to pick one or the other, as they're kind of opposite 😅

I was very upset by a story in the news recently. I have allowed myself to cry thinking about it and feeling sad and angry. And then I have tried to move on. I think it's important to allow yourself to feel the feelings.

Quite amused there's a proper name for what I was doing, not just a 'pissed off and distressed outburst'!

Thanks @Cyberworrier . The trouble is I've allowed myself to feel the feelings, as I think that's the healthiest approach whatever obstacles I face. However in this case I'm well and truly stuck in the feelings and am stuck in them like treacle. Everything that happens in my daily life, however small or innocuous, takes me back to this news story. Guaranteed. But there is some really good advice on here, that I will definitely be trying to put into practice.
Thanks so much to those who have posted. Much appreciated

I'm convinced 50% (at least) of all therapy techniques are derived from a patient coming up with something useful, mentioning it to their therapist, and the therapist thinking "Hey, I can give that a therapeutic-sounding name, incorporate it in my therapy, and pretend I came up with it!"