Intrusive thoughts are unwelcome, distressing, and often repetitive thoughts or images that arise in our minds involuntarily. They can be extremely distressing and can interfere with daily living, making it difficult to concentrate or engage in activities. It can happen to anyone, but for some people, they are more frequent and intense after a traumatic experience.
Trauma refers to an event or experience that causes intense fear, helplessness, or horror. This can range from physical or sexual abuse to natural disasters, accidents, or witnessing violence. Trauma can also have long-lasting effects on mental health, including the development of intrusive thoughts.
That said, managing intrusive thoughts can be challenging, but there are several cognitive and physical strategies that can help reduce their frequency and intensity. Here are five cognitive and five physical strategies that may help manage intrusive thoughts when they arise:
Cognitive Strategies:
1. Mindfulness Meditation
Mindfulness meditation entails paying attention to the here and now and allowing oneself to feel whatever is happening at the moment without judgment. By cultivating self-awareness using this method, you may find that you are able to be kinder and more accepting of yourself. Mindfulness meditation has been demonstrated to alleviate the signs of stress, melancholy, and post-traumatic stress disorder.
2. Cognitive Restructuring
Cognitive restructuring involves identifying and challenging negative thoughts that contribute to intrusive thoughts. This technique involves replacing negative thoughts with positive ones or more realistic ones. For example, if you have intrusive thoughts related to a traumatic event, you can challenge them by reminding yourself that the event is over and you are safe now.
3. Visualisation
Visualisation involves imagining a calming or pleasant scene or activity to distract yourself from intrusive thoughts. For example, you can visualise yourself on a beach or in a forest, or you can imagine engaging in a relaxing activity like reading a book or taking a bath. It’s about creating a calm, pleasant and safe place in your mind.
4. Gratitude Journaling
Gratitude journaling involves writing down things you are thankful for, which can help shift your focus away from negative thoughts. By focusing on positive experiences, you may be able to reduce the frequency and intensity of intrusive thoughts.
5. Acceptance and Commitment Therapy (ACT)
ACT is a type of therapy that focuses on accepting your thoughts and feelings rather than trying to control or avoid them. This technique can help you develop a more accepting attitude towards intrusive thoughts, and it can help you focus on your values and goals rather than your symptoms.
Physical Strategies:
1. Deep Breathing
To alleviate stress and anxiety, try practising deep breathing, which consists of taking long, steady breaths. This method has been shown to lessen stress responses such as heart rate and blood pressure, as well as the severity of negative, intrusive thoughts.
2. Progressive Muscle Relaxation (PMR)
PMR involves tensing and relaxing your muscles in a specific order to help reduce stress and anxiety. This technique can help you become more aware of the physical sensations in your body, which can help you relax and reduce the intensity of intrusive thoughts.
3. Exercise
Exercise can help reduce stress and anxiety and improve your mood and overall mental health. Regular exercise can help reduce the frequency and intensity of intrusive thoughts and help you sleep better. It has also been shown to be beneficial in managing mental health issues including depression and anxiety.
4. Sensory Grounding
Sensory grounding involves using your senses to become more aware of your surroundings and distract yourself from intrusive thoughts. This technique can involve focusing on the feel of a soft blanket, the sound of a bird chirping, or the taste of a favourite food.
5. Social Support
Talking to friends, family, or a therapist about intrusive thoughts can help you feel less isolated and alone. Social support can also provide a sense of validation and understanding, which can help reduce the intensity of intrusive thoughts.
Conclusion
Intrusive thoughts can be distressing, but there are several cognitive and physical strategies that can help manage them when they arise. These techniques can help reduce the frequency and intensity of intrusive thoughts and improve your mental health and overall well-being. If you are struggling with intrusive thoughts, a mental health professional who can provide additional support and guidance may help.
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If you are looking for a trauma psychologist in Adelaide consider Adelaide Psychology. We are an evidence-based practice with a focus on the exploration of the human psyche using depth psychology. We work with clients that have difficulty coping following traumatic experiences and can offer in-person consultation at our Adelaide office or online via videoconference or telephone.
