Intrusive Thoughts (Pt. 3) - How Do I Stop Unwanted Thoughts?

Introduction

Hello and welcome to Restored Minds! I'm Matt, and today we’re diving into the concluding part of our three-part series on managing intrusive thoughts. This guide builds upon the foundational insights discussed in the previous videos, so if you haven’t yet, I highly encourage you to watch those first. This final video covers practical strategies you can implement to reduce and manage intrusive thoughts effectively.

Understanding Intrusive Thoughts

Before we delve into the strategies, let’s quickly recap. Intrusive thoughts themselves aren't the problem—it’s our reaction to them that can cause distress. In the initial videos, we discussed how attempting to suppress these thoughts can, paradoxically, make them more persistent. Understanding this ironic process sets the stage for better management.

Two Practical Strategies to Manage Intrusive Thoughts

1. Journaling

Why Journaling Works:

Journaling helps in offloading the overwhelming number of thoughts that can clutter your mind. By putting pen to paper, you create a tangible form of your thoughts, which allows you to see them for what they really are—just thoughts, not reality.

How to Start:

• Daily Practice:

  Dedicate a section in your journal for expressing gratitude, noting your fears, and performing a brain dump of all current thoughts.

• No Audience Needed:

  This journal is for your eyes only. Feel free to write candidly, and then tear up the paper or keep it in a private place.

• Cognitive Diffusion:

  This technique helps you detach from your thoughts. By repeatedly writing down the intrusive thoughts, you begin to see them as less threatening and more routine.

2. Meditation and Mindfulness

The Role of Meditation:

Meditation isn’t about stopping thoughts altogether; it’s about becoming aware of them and learning not to react. Mindfulness helps you stay present, preventing your thoughts from dragging you into past regrets or future anxieties.

Starting Your Practice:

• Simple and Accessible:

  You don’t need an elaborate setup. Sit comfortably at home and use guided meditations available online.

• Mindful Breathing:

  Focus on each breath as it comes and goes, grounding yourself in the present moment.

• Regular Practice:

  The more often you practice, the better you’ll become at maintaining mindfulness throughout your daily life.