23/03/2025
Intrusive Thoughts and Feelings
Experiencing unpleasant thoughts and feelings, including ruminating thoughts, can be overwhelming.
What Are Intrusive Thoughts and Feelings
Intrusive thoughts and feelings are unwanted and unintentional, often distressing images, ideas and feelings.
Managing Intrusive Thoughts and Feelings
Intrusive thoughts and feelings can be disruptive and distressing, but the following techniques can help you manage them more effectively.
Acceptance
Allowing intrusive thoughts and feelings to exist without trying to suppress or eliminate them is a process that involves acknowledging their presence without judgment and understanding that they are a natural part of the human experience. By accepting intrusive thoughts and feelings, you can reduce the struggle against them, which can, in turn, reduce their power and regularity.
Observing
Observing and noticing intrusive thoughts/feelings helps you distance yourself from these intrusive thoughts/feelings. Instead of getting caught up in the content of the thoughts, you can learn to observe them as mere mental events. Techniques such as labelling thoughts (e.g., “I have the thought that...”) or using metaphors (e.g., thoughts as passing clouds) can help create this distance. By observing/noticing these thoughts rather than unpacking them, you can reduce the power of their impact on your emotions and behaviours. Similarly, observing feelings such as nervous/anxious feelings and seeing them as just a feeling, rather than exploring why they are present or what they mean, helps you distance yourself from the feeling and accept their presence as just a feeling, thereby reducing their impact on your emotions.
Being Present
Mindfulness is a helpful strategy, helping you to stay grounded in the present moment. Practicing mindfulness can include deep breathing, body scans, or mindful walking. These practices help you to focus on your current experiences rather than getting lost in intrusive thoughts/feelings. You can respond to intrusive thoughts with greater clarity and calm by cultivating a state of being present. Consider downloading the free ‘Smiling Mind’ app to help you practice mindfulness.
Self as Context
Seeing yourself in the context in which thoughts and feelings occur, rather than identifying with the thoughts themselves, can help you understand that these intrusive thoughts and feelings do not define you. Techniques such as observing thoughts or feelings from a distance can aid in developing self-as-context awareness.
Values
Identifying and living by your values provides direction and purpose, helping you focus on what truly matters to you. You can make meaningful choices about responding to intrusive thoughts/feelings by clarifying your values. For example, you might engage in activities that align with your values of creativity, love, or kindness, even when faced with distressing thoughts.
Committed Action
Committed action means pursuing your values even when faced with intrusive thoughts or emotions. This might include setting specific, achievable goals and taking small, consistent actions toward them. By committing to actions aligned with your values, you can build a sense of accomplishment and resilience. Over time, these actions can help reduce the power of intrusive thoughts and enhance overall well-being.
Practical Tips for Daily Life
To manage intrusive thoughts, you could incorporate the following tips into your daily life:
• Practice Mindfulness Daily: Set aside time each day for mindfulness exercises, such as meditation or mindful breathing.
• Use observing/noticing Techniques: When intrusive thoughts/feelings arise, practice labelling them or using metaphors to distance yourself from them.
• Stay Connected to Your Values: Regularly reflect on your values and ensure that your actions align with what is truly important to you.
• Accept thoughts and feelings without Judgment: Acknowledge the presence of intrusive thoughts and feelings without trying to suppress or eliminate them.
• Set Achievable Goals: Break down larger goals into smaller, manageable steps and take consistent action towards them.
• Seek Support: Consider working with a counsellor to receive personalised guidance and support.
The Benefits of Using This Approach to Your Thoughts
• Reduced Distress: Acceptance and mindfulness strategies can help reduce the emotional distress associated with intrusive thoughts.
• It enhances one’s ability to adapt to changing situations and respond to thoughts and feelings more balanced.
• Enhanced well-being: By living by your values, you can experience greater satisfaction and fulfilment.
• It empowers you to control how you respond to intrusive thoughts, leading to mastery and confidence.
