Strategies to help with obsessing over things

[Trampolineissues]

I’d really appreciated some advice or strategies as I’m really ruining a week off!
I’ve always done this but it’s getting worse as I get older.
I’ve something coming up at work next week that I can’t stop worrying or thinking about - I’m a teacher so currently off on half term. I’m new to my school and its leading year group assemblies each morning and then a staff one mid week. I’ve done these plenty in my previous job but this will be the first time in this role. But very similar to when I’ve done them previously and I know, I do know, it’ll be fine when I get to them. I think it’s probably as it’s new pupils and staff and I want to do well.
But I am literally fixating on it and it’s all I can think about. And it’s like a dark cloud hanging over me.
how can I stop?!

I can feel like that too. It's unpleasant and the more I try to not think of it the worse it gets. I think for me just accepting that's how I was feeling and spending a few minutes thinking about it and then moving on. It doesn't mean the thought disappears but when it reappears just gently tell yourself - I've already spent time thinking about this and there's others things I'd rather think about.

I know it sounds a bit basic but it can be effective. And trying to suppress unpleasant thoughts can make them build up into something worse.

Thank you for replying - it’s such an awful thing as it’s so small and eats into all brain power! That’s a good approach to try thank you

Hi OP, I have found that something that keeps your mind wholly occupied can help. For example a jigsaw puzzle or knitting.

Another thing I find helpful is to walk with ear buds in, listening to music or a podcast. It may not completely stop me fixating, but the energy used walking and possible distractions can give some relief.

I know it's horrible x

• set yourself worry time

• intense exercise

• anything that puts you in a flow state which could be painting, dancing etc

I sometimes ‘forbid’ myself from worrying now about something, and allow myself a future time to worry - eg, I don’t let myself think about that until 5pm on Sunday, and at 6pm I’ll put it ‘back in its box.’

You could try thinking about the worst case scenario and what you would do (to prepare yourself for all eventualities). Most likely even thinking about the scenario you realise that you can cope with most things, or that you can mitigate risks ahead of time.

Another strategy I've tried when assailed by obsessive thoughts is to actually pre-select another topic ahead of time which I will turn my thoughts to if need be. E.g. "If I start thinking about the assembly again, I will immediately mentally say STOP and start thinking about my summer holiday plans" (or whatever). I find this helps as if I get into the obsessive thinking I no longer have the brainspace to think about what I could distract myself with.

Thanks all for the replies, they’ve been really useful. I’ve suffered with anxiety in the past but usually can put strategies in place to manage it. Not sure why this one has been so overwhelming. Halfway through the week and it’s abated a bit but then flares again before and during the activity I’ve been obsessing over. And then also starts applying itself to other situations. Sucks.