How to Stop Obsessive Thinking & Intrusive Thoughts —Talkspace (2024)

OCD

Read Time: 6 Minutes

What is Obsessive Thinking?

“Obsessive thoughts” is a term that refers to unwelcome and upsetting thoughts you can’t seem to get out of your head. Also known as intrusive thoughts, this type of thinking is a symptom of obsessive compulsive disorder (OCD). People with an OCD diagnosis use compulsive behaviors to deal with the anxiety their thoughts cause.

Another form of obsessive thinking is rumination, a symptom of OCD, anxiety, and depression. Rumination is a negative thought spiral that doesn’t seem to end. Once the rumination process starts, it can be hard to stop. Understanding the different types of OCD can provide deeper insights into why these thoughts persist and how they can be managed.

Examples of Obsessive Thoughts

Obsessive thoughts are persistent, intrusive thoughts or mental images that often cause anxiety and distress. Common types of obsessive thinking include:

• Worrying excessively about germs or contamination.
• Continuously fixating on unsolved problems or tasks.
• Heightened concerns about adhering to religious or moral standards.
• Persistent negative self-talk or self-criticism.
• Fears of unintentionally harming others.
• Anxiety over possibly forgetting something important.
• These obsessions can be overwhelming and are typically unwanted, significantly impacting daily life and mental well-being.

How to Deal with Obsessive Thoughts: 7 Tips

1. Acknowledge your thoughts

If you’re struggling with unwanted intrusive thoughts, your first instinct might be to ignore your thoughts or push them away. Unfortunately, trying to suppress these unwanted intrusive thoughts can actually make them worse.

Figuring out how to stop obsessive thoughts isn’t always the best solution at the moment. Rather than try to prevent your thoughts, you should let them happen. Once you address your thoughts, you might find that they fade away.

Acknowledging your thoughts doesn’t mean you have to dwell on them. When an unwanted thought appears, try to accept it and move on. If you can minimize the stress your thoughts cause, you can reduce their impact on your life.

2. Recognize the patterns and name them

Learning to stop obsessive thoughts means first recognizing harmful thought patterns. Then, by increasing your awareness of obsessive thinking, you can find better ways to cope with thoughts as they arise.

Work on how you react when you find you’re thinking obsessively or engaging in compulsions. For example, instead of trying to push thoughts away, address them by writing them down.

Once the thoughts are out of your mind, try to identify what triggered them. For example, increased stress is a common trigger for obsessive thoughts, especially in people with OCD. Recognizing and understanding your triggers can be vital in learning how to deal with OCD and other obsessive thought patterns in the future.

3. Accept that it’s out of your control, but manageable

The next step to stopping obsessive thinking is understanding that you aren’t choosing this. Remember that thoughts are just thoughts — a series of neurons firing in the brain, nothing more. As you begin to understand how obsessive patterns work, you’ll have a better chance of managing them when they occur.

To accept obsessive thoughts, plant yourself firmly in the present and be realistic about what you do and do not have control over.

4. Explore meditation and mindfulness benefits

Thoughts aren’t inherently harmful, but obsessive thoughts can cause severe anxiety and distress. Mindfulness is a practice that helps you accept challenging thoughts and feelings. Even if you can’t control your thoughts, mindfulness can help you cope with the emotions that are brought up.

There are many ways to practice mindfulness, but mindfulness meditation can be beneficial when struggling with an unwanted intrusive thought pattern or rumination. Meditation has a calming effect, and studies show that mindfulness can reduce negative responses to distressing thoughts or imagery.

You can practice mindfulness meditation anywhere — whether at home, at work, or out with friends. When obsessive thoughts appear, give yourself a few minutes to meditate. Breathe deeply, focus on your breath, and accept your thoughts without judgment.

5. Find ways to distract yourself

If you can’t figure out how to stop negative thoughts, look for a distraction. Whether you change your environment or start a new activity, a simple diversion can often disrupt a negative thought cycle before it takes hold. Any sort of diversion can help you break out of obsessive thinking. Try calling a friend, watching a TV show, or popping on your headphones and listening to your favorite songs.

Avoid activities that remind you of any particular unwanted intrusive thought, such as movies with similar themes. Distraction can be surprisingly effective if you stay away from triggers.

6. Challenge your thinking

You shouldn’t try to avoid obsessive thoughts altogether, but it might be helpful to put them in perspective. For example, ruminating often involves repetitive negative self-talk, such as “no one likes me” or “I do everything wrong.”

If you take the time to question and challenge these thoughts, you’ll likely find evidence that your intrusive thinking isn’t accurate. Try asking yourself: Who told me that? or how do I know this is true?

Cognitive behavior therapy (CBT) is an intervention that uses various techniques to identify and reframe negative thoughts. Online cognitive behavioral therapy with Talkspace can help you learn how to deal with obsessive thoughts by replacing them with a positive, healthier thought pattern.

7. Seek Therapy

While every person has unwanted thoughts at one point or another, consider reaching out for help if obsessive thinking is something you’re struggling with. These thoughts could be symptoms of a mental health condition like anxiety, depression, or obsessive-compulsive disorder.

A mental health professional can help you understand what’s causing your unwanted thoughts so that you can get the help you need. In addition, a therapist can help you develop coping mechanisms that will make your thoughts more manageable. Your thought patterns might feel overwhelming, but in therapy, you can find ways to keep them from taking over your life.

Overcome Obsessive Patterns with Talkspace

Obsessive thought spirals can be incredibly difficult to cope with. They can be upsetting, and you may feel guilty or ashamed about your thinking. If you’re overwhelmed by distressing thoughts, Talkspace can support you.

We can match you with a therapist who can teach you how to stop obsessive thoughts. If you’re concerned that your thoughts signify something more is going on, such as an undiagnosed mental health condition, a therapist can talk to you about a psych evaluation. Instead of ignoring your thoughts, work with a mental health professional to help you stop them and deal with them healthily. Reach out to Talkspace today to get started with an OCD test or anxiety test.

See References

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  Tseng, Julie, and Jordan Poppenk. Nature communications vol. 11,1 3480. 13 Jul. 2020, doi:10.1038/s41467-020-17255-9. Accessed November 22, 2022.

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• Are Worry and Rumination Specific Pathways Linking Neuroticism and Symptoms of Anxiety and Depression in Patients with Generalized Anxiety Disorder, Major Depressive Disorder and Mixed Anxiety-Depressive Disorder?

  Merino, Hipólito et al. PloS one vol. 11,5 e0156169. 31 May. 2016, doi:10.1371/journal.pone.0156169. Accessed November 22, 2022.

• Thought suppression and self-injurious thoughts and behaviors

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• Perceived Stress in Obsessive-Compulsive Disorder is Related with Obsessive but Not Compulsive Symptoms

  Morgado, P et al. Frontiers in psychiatry vol. 4 21. 2 Apr. 2013, doi:10.3389/fpsyt.2013.00021. Accessed November 22, 2022.

• Effects of mindfulness on psychological health: a review of empirical studies

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