How can i control obsessive thoughts

There are many different kinds of cognitive distortions , but some common ones include:. For many people, cognitive distortions weave themselves insidiously into daily thoughts and actions.

Likewise, they often dictate how a person interprets and responds to a specific situation. However, they are rarely helpful, and they often contribute to significant emotional distress. Learning how to identify cognitive distortions can help untwist faulty thinking. Subsequently, by challenging them, people can learn newer and more balanced ways of approaching situations. All thoughts can be examined and analyzed.

This can often be accomplished by thoughtfully answering some questions. For example,. Many people find that simply assessing thoughts allows them to recognize there are different ways to interpret them. Underneath every obsessive thought lies an intense fear. The fears vary, but they are often rooted in a sense of loss, abandonment, or general safety.

Often, there is a tiny grain of truth behind them. When people are caught in the vicious cycle of obsessive thinking, identifying and naming the fear can help. For example, if someone is obsessing over their body weight, the fear may be that others will perceive them as ugly.

From there, it helps to continue identifying what exists even beneath that fear. The individual may fear that, if others view them as ugly, they will never be accepted or loved. Although this may seem harsh, the individual can then ask, how realistic is this fear? Even if this were true, would I be able to cope? While this exercise may not eliminate the fear, it can shed light to some of the irrational thinking the fear may provoke. Acceptance means tolerating the current reality for what it is.

Acceptance is the lack of trying to change or otherwise control a situation. Accepting obsessive thoughts may seem counterintuitive. After all, the thoughts are unwanted! They can be distracting, upsetting, and downright frightening. That said, there is substantial research supporting the idea that active attempts to try and change thinking do not work. One famous study proves this theory with its white bear experiment. Researchers asked participants to engage in free thinking for a few minutes.

What happened? Despite the instructions, the participants thought of a white bear more than once per minute. In other words, when people actively try not to think about something, the thought often gains more power. Acceptance helps mitigate some of the mental clutter, and it is possible to merely accept the obsessive thoughts.

Positive affirmations help reinforce this notion. Research shows that even just a few minutes of meditation can do profound wonders for your emotional and physical health.

Meditation boosts health, happiness, self-control, and productivity. For example, you may constantly think about hurting your ex or their new partner, fear embarrassing yourself in front of them, or dread running into them.

It may be difficult to put these thoughts away. You may start having difficulty sleeping or completing daily tasks. Sometimes, obsessive thinking is similar to rumination, a common feature of those who live with an anxiety disorder. The main difference is that rumination creates a distressing loop about the past, while obsessive thinking may also generate fear about the possibilities of the future.

For some people, obsessions may be equated with action, a cognitive distortion known as thought-action fusion. In other words, for some people with OCD, an obsession can be experienced as a real event or as the cause of that real event. In fact, obsessions have the potential to impact your overall sense of well-being and prevent you from enjoying activities, work, or relationships. These could lead you to experience other challenges such as:. While obsessive thoughts are most commonly associated with OCD, they can also occur in other mental health conditions.

These include:. While it may be difficult to stop them altogether, an effective treatment plan and coping strategies can help reduce the impact these thoughts have on your life. If you live with a condition that includes obsessions as a symptom, treatment usually includes a combination of therapy and medication.

A successful form of treatment for obsessive thoughts and other OCD symptoms is exposure therapy , which involves:. For those living with OCD, mindfulness-based cognitive therapy MCBT may be an effective complementary treatment to exposure therapy and medication, according to a study involving people with OCD. A sense of community may help you navigate obsessive thoughts and other symptoms. Which drug to take may depend entirely on what your healthcare professional thinks will work better for your specific symptoms and needs.

Since not everyone is the same, and your symptoms could result from an underlying condition, you may want to try some of these self-care strategies and find out which works better for you. Remember, discussing how you feel and your obsessive thoughts with a mental health professional is highly advisable for long-term improvement. You may find it useful to learn the difference between your usual thoughts and your obsessive thoughts through a meditation practice or a thought log.

Both techniques can help you discover your triggers. As you write your thoughts, you may identify patterns and themes that repeat or that are particularly distressing. Explain to your obsessive thought that your friend is busy and will text when they are free, you already washed your hands, or the door is locked. You are in control of your own choices and behaviors.

But, sometimes, this reaction can have the opposite effect, says Shepard. Instead, you have to relax into the puzzle to free yourself. The same is true with obsessions, she says. Try to allow them to be there, in a nonjudgmental way, to help them dissipate. Ever had a thought that came out of nowhere and buried itself inside your brain?

Intrusive thoughts can be recurring…. Intrusive thoughts can be unexpected and upsetting. Understand why we have intrusive thoughts, when they may become a problem, and what to do to make…. Here are psychologists' take on it. An introvert is often thought of as a quiet, reserved, and thoughtful individual. Experts say the COVID pandemic added to the stresses of job insecurity and food shortages already felt by People of Color and young adults.

You've heard the term countless times, but what does having a type A personality actually mean? We'll go over common traits, how they compare to type…. Psychologists and psychiatrists have a lot in common, but they also have some key differences. Health Conditions Discover Plan Connect. Mental Health. Medically reviewed by Timothy J.

Legg, Ph. Causes Tips Bottom line What is rumination? What causes ruminating? Tips for addressing ruminating thoughts. It is possible to stop ruminating. Read this next.