Wellbeing News

5 ways to deal with intrusive thoughts

In this column I’d like to share some suggestions on ways to deal with intrusive thoughts. Intrusive thoughts are often largely unhelpful thoughts that may rehash the past, or anxiously imagine the future. It's how us humans navigate the world. But sometimes it can be too much. Sometimes you can't stop thinking about a particular, maybe distressing, image.

I want to share five methods that can help you deal with intrusive thoughts.

Practice mindful awareness.

By becoming an observer of your present experience using mindfulness techniques, you create a barrier between you and thoughts of the past and future. There are a lot of mindfulness practices out there. A simple breath meditation or body scan is a great place to start.

Gain some perspective.

Sometimes an intrusive thought is only intrusive because there's something we need to learn from it. Instead of trying to fight against an intrusive thought, try working with it. Analyse your thought and see what you can learn with a curious, self-compassionate mindset.

Move (outside).

Sometimes we can feel stuck in our intrusive thoughts and fall into a drawn-out period of rumination. One of the best ways to "unstick" to yourself is to physically move around. Literally moving your body can help to move your thoughts.

This is even more effectivly done outside. A walk, perhaps, can be a great method.

Redirection.

We usually ruminate about things external to us. Politics, wars, elections, etc. Redirect your attention away from toxic news cycles for a time and see how it goes. Other times we ruminate about "me stuff." Maybe you can't stop thinking about a social dynamic or what someone did online. Try cutting off social media connection to these sources, at least for a while, and see how it feels.

Talk to a trusted person or therapist.

Sometimes, when we are stuck in an intrusive thought, we can't see it clearly - we are too close to the action. Talking to someone you trust can help unstick you. Maybe it's just a vent, or maybe you need some real advice. Either way, knowing someone is there for you can help a great deal.

The School Counsellors, George Vlamakis and Angelique Vardis are available to students for help and assistance with intrusive thoughts, and broader life stressors.

Feel free to drop into Wellbeing on the Ground Floor or email me at george.vlamakis@jmss.vic.edu.au

~ George Vlamakis (Head of Wellbeing)

george.vlamakis@jmss.vic.edu.au