Obsessive Thinking:
Ending Scary Thoughts
Obsessive thinking and intrusive thoughts are major symptoms
for many people who suffer with an anxiety disorder. Obsessive
thinking usually involves scary, intrusive thoughts and/or
images that are not always followed by compulsions. Some
consider this to be the same as
Obsessive-Compulsive Disorder
but without the compulsions. Obsessive-Scary thoughts are
considered by many to be one of the most tormenting symptoms of
anxiety to overcome. Thoughts ruminate over and over and the
more the sufferer tries to stop thinking them, the more they
persist. Thoughts may be repulsive, scary, vulgar , or anything
that the sufferer feels is inappropriate. Because these thoughts
are unwanted, it creates an enormous amount of anxiety trying to
get rid of them.
Wikipedia says it well in their definition:
"Obsessive Intrusive Thoughts are unwelcome, involuntary
thoughts, images or unpleasant ideas that may become obsessions, are
upsetting or distressing, and can be difficult to be free of and
manage. Intrusive thoughts, and images are usually of inappropriate
things at inappropriate times, usually falling into three
categories: inappropriate aggressive thoughts, inappropriate sexual
thoughts, or blasphemous religious thoughts. Most people experience
these types of thoughts; however, when they are associated with an
anxiety disorder such as
obsessive-compulsive disorder, depression, they
may become paralyzing, panic-provoking, and persistent."
Breaking the cycle of obsessive thinking isn't
easy but it can be done with a determined attitude,
repetitious self-talk, and guided visualization
methods.
People with anxiety and/or depressive disorders often suffer
with repetitive scary, uncomfortable, racing, thoughts. With
obsessive thinking, exhausted minds will hold onto thoughts that
seem scary, unnatural or even obscene.
In the attempt to rid yourself of these thoughts, they just
persists even more. Obsessive thinking makes a person feel like
they are not in control of their own thoughts and people have
also believed the lie that they are somehow "losing it" or
"going crazy" or actually going to carry out the scary thoughts
they think or visually see in their mind's eye. Believing these
lies only result in more anxiety , therefore, the cycle
continues no matter how hard a person tries.
Overcoming scary thoughts like this takes patience and
persistence. You can bring balance to your obsessive thinking
and end the anxiety it can bring.
The steps you can take to help break the cycle of
repetitive, scary thoughts.
1. Revisualization - take a few times throughout
the day where you can sit comfortably and visualize your
scary thoughts in a more less threatening way. You can use
humor or stupidity to downplay those thoughts to less
frightening thoughts. Whenever the thought pops into your
head throughout the day, remember your NEW visual and take
the time to picture them differently.
2. Positive Self-Talk - use self-talk that reassures
you that you would never carry out the thoughts you
think. You have the power to DO or NOT DO anything you want.
Remind yourself that it's okay that those thoughts are there. Do
not resist them.... accept them as just "thoughts" and nothing
more. They cannot hurt you or make you do anything you don't
want to do.
3. Shrink the chatter box! - see your obsessive
thinking as nothing but thoughts. These thoughts are nothing but
a loud chatter box that never shuts up and the more it irritates
you, the stronger and louder it gets. Realize that you can
shrink the chatter box, simply by accepting that it's there and
downsizing the importance of what it's saying. The better you
get at doing this, the more you will realize that your
repetitive thoughts fade into the background and become less
threatening and important to you.
4. Thought Stopping-
Thought stopping
is a technique that is highly effective when used alone or when used in
conjunction with the other steps listed here.
It is not uncommon for people to think that it
won't work for them, but I assure you that if
you work hard, you can feel comfortable again in
your own mind. Some people need the aid of a
therapist, coach or even medication and this is
completely acceptable. See your doctor or coach
for further help. This is what they are there
for!
I want to be sure that you know that all people experience random thoughts on
a regular basis. They are thoughts that don't really mean anything, they just
come in and go out. The problem with the anxious person is that they are more
sensitive and aware of these thoughts and when they find a thought that is
scary, obscene or "wrong", they pull it aside and pick it apart and try to
analyze why they are having it. Instead of "letting it go" and dismissing it for
the very fact that it has no importance, they dissect it looking for reasons.
The main cause for obsessive scary thoughts is exhaustion and
stress and they can be overcome with education, understanding,
support.
Recommended Reading
A helpful book in regards to obsessive thinking is called "The
Imp of the Mind: Exploring the Silent Epidemic of Obsessive Bad
Thoughts
" by Lee Baer, Ph.D. This particular book focuses primarily on
obsessive/intrusive thoughts and less on "compulsions" found in
Obsessive/Compulsive Disorder. Since many of us experience
scary/repetitive thoughts, this book is best suited for the
person who doesn't have compulsions but mainly obsessive/scary
thoughts.
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