Obsessive Compulsive Disorder is a mental health condition characterized by pervasive intrusive thoughts that often lead to compulsive behaviours. Intrusive thoughts are unwanted, distressing ideas, images, or urges that repeatedly pop up in a person’s mind unexpectedly. Intrusive thoughts are quite normal but in OCD, these thoughts can be incredibly distressing.
While there are many therapies and medications available to manage OCD, many people wonder if they can stop intrusive thoughts naturally. Here are a few techniques
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Learn To Catch Intrusive Thoughts
The first step to dealing with intrusive thoughts in OCD is identifying them. Start by consciously paying attention to the situations that trigger your anxiety or urges to engage in compulsive behaviours. By identifying intrusive thoughts you will be in a better position to interrupt and manage them before engaging in compulsive behaviours
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Practice Grounding And Distraction
Grounding techniques can help you focus on the present moment when your mind is clouded with intrusive thoughts. Focusing on the present moment helps you distract your mind from intrusive thoughts. Deep breathing, naming things in your surroundings, visualizing a calm and peaceful place, and going for a walk in nature are some of the most effective grounding techniques.
Additionally, you can also use strategies such as listening to music, playing with a pet and engaging in a hobby to distract yourself from intrusive thoughts.
Quick tip: Make a list of grounding and distraction strategies on your phone or laptop and practice them regularly so that you feel confident about using them in stressful situations.
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Learn Mindfulness
Mindfulness is the skill of being in the moment and paying attention to your thoughts without judgment. By practicing mindfulness, you can observe and acknowledge your intrusive thoughts, while letting them pass, instead of reacting or trying to avoid them by engaging in compulsive behaviours. This can help reduce their frequency and intensity over time. Techniques such as meditation, and yoga can help develop mindfulness
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Build Self-Confidence
Did you know that low self-confidence can actually worsen intrusive thoughts? This is because self-doubt is likely to intensify compulsive behaviours. For ex- a person with contamination, OCD may doubt if their hands are ‘clean enough’ Once the doubt sets in, they are more likely to wash their hands in the hope of making the doubt go away. Take time to reflect on how low confidence might be impacting intrusive thoughts and practice self-compassion and positive affirmations to build your confidence.
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Accept Your Thoughts
Most people engage in compulsive behaviours in the hope of getting rid of their intrusive thoughts, but in reality, compulsive behaviours are likely to worsen intrusive thoughts over a long time. Instead, start accepting intrusive thoughts as a part of your mind’s activity. One way to do this is by imagining these intrusive thoughts in a funny and squeaky voice. which can make it seem less threatening.
Also, remind yourself that your thoughts are just a part of your mind, just because a thought has come, does not mean you have to act on it and your thoughts don’t define you as a person
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Other Techniques
Some other techniques to stop intrusive thoughts naturally are:
- Seeking support from friends and family
- Seeking therapy
- Reducing stress by ensuring good sleep, healthy diet and regular exercise.
Conclusion:
Intrusive thoughts in OCD can be incredibly distressing, While the above-mentioned techniques can certainly help, it can be difficult to stop OCD- related intrusive thoughts naturally, without professional intervention. The majority of people require therapies such as Cognitive Behavioral Therapy (CBT) or Exposure and Response Prevention (ERP). Some may require medication as well. Trying to deal with intrusive thoughts without medications or therapy may worsen them in the long run. So if you see yourself struggling with intrusive thoughts, it’s advisable to seek help at the earliest
If you are interested in knowing more about OCD, click here to read our article on the best treatments for OCD
References:
- Can You Treat OCD On Your Own? (n.d.). Retrieved June 21, 2024, from https://www.choosingtherapy.com/can-you-treat-ocd-on-your-own/
- How to Stop Intrusive Thoughts from OCD. (n.d.). Retrieved June 21, 2024, from https://psychcentral.com/ocd/how-to-stop-ocd-intrusive-thoughts#recap
- Self-care for OCD – Mind. (n.d.). Retrieved June 21, 2024, from https://www.mind.org.uk/information-support/types-of-mental-health-problems/obsessive-compulsive-disorder-ocd/self-care-for-ocd/
- https://www.freepik.com/free-photo/impressed-young-pretty-caucasian-woman-sitting-armchair-designed-living-room-putting-hand-face-looking-through-fingers_12860576.htm#fromView=search&page=1&position=4&uuid=69fa8fcc-52ab-48c8-86ba-961b8f0c600b
