Obsessive thought management is essential for those who experience obsessive thoughts. This post shows two strategies and a long-term plan to manage obsessive thoughts and finally find some peace of mind.
Having obsessive thoughts is an overwhelming and painful experience, which is usually not well understood from the social context and, often, not even from the person experiencing them. The pain associated with that type of thoughts can be really hard to sustain, hence obsessive thought management can have a profound impact on the quality of a person’s life.
Management gives you the possibility of getting through the moment of anxiety and desperation that you may be experiencing, giving you some room to breathe. However, it is important to identify and address the root cause of obsessive thoughts, so to break free from them.
Long-Term Obsessive Thought Management
Often people think at obsessive thoughts as a simple sign of stress, but they generally stem from something deeper. Therapy can be helpful in understanding and confronting them, and it is a prime tool to consider when facing obsessive thoughts. Humanistic psychology is a branch of psychology that analyzes the person not from the dysfunction point of view, but from its potential. It can be particularly helpful when dealing with certain types of obsessive thoughts. Cognitive-behavior therapy is often used with obsessive behaviors. It teaches the person how to deal with situations. It generally doesn’t pay as much attention to the root cause of the obsessions. However, there are a variety of psychological approaches and therapy is an extremely personal journey. One should always choose whatever works for them.
Since therapy is, indeed, a journey, in the meantime you have to learn how to deal with everyday life and all the triggering imputs coming from it: that is where obsessive thought management comes into play.
There are, possibly, a variety of methods that can work on a variety of people. Here, we will see a longer practice, which engages your mind (who may need distraction) and a quick fix that could stop your mind from spinning.
First Strategy: Develop a List of Solutions
When an obsessive thought takes prominence and you can’t stop thinking about it, sit down and write a list of things that you can do to solve whatever fear you are having.
Generally, a thought will trigger the idea that scenario X will take place. Scenario X generates anxiety and panic. When that happens, try sitting down and writing a list of things that can solve scenario X or, at least, make it better. You can write that on any piece of paper but if you want to record what you do, keep a dedicated journal. I would advise a simple journal like this one, not too structured, since you want your mind to be free to express and explore.
You will notice that you probably already partially do this. When your mind gets out of control, it is possible that you naturally use that process to calm down. Even if you don’t, it is worth a try since it will, at least, give the mind something to do and will force it to focus on solutions.
Additional Tips
Writing in longhand could be a good choice since, as mentioned in another post about productivity, you engage your brain differently and more comprehensively when doing so.
If you happen to be out and don’t have your journal with you, nor the possibility of writing down a list of solutions, start building that list in your head. Adapting whatever tool you have to your situation is essential.
In case you don’t come up with anything, try writing a list of things that can solve something else you already have on your mind. It shouldn’t be related to scenario X. Maybe that is easier to solve and the practice of listing solutions could calm your mind and stop, or mitigate, the first obsession you wanted to address.
Do this only if you already have another thing to solve, do NOT develop an additional obsessive thought just to substitute it.
If this substitution process seems tricky to you, just stick to the original plan. Develop a list of ways you can improve scenario X not to make it as scary. You will generally find something, and the process could give you relief.
Second Strategy: Wait and Listen
This is a trick that may work to calm your mind when it is spinning. It may be useful even when not in obsessive-thought full mode, but when the mind is still overactive.
Try closing your eyes if you can (do NOT close your eyes if it could be dangerous to do so). Repeat in your head (not out loud): “I wonder what my next thought will be” then wait and listen. Chances are that your mind will go blank.
The duration of the pause may vary. If you feel the mind is coming back into action just repeat the sentence. Do this until you feel safe coming out of that state.
Obsessive Thought Management: There is Hope
With the lack of understanding of obsessive thinking, it is easy to get discouraged. Sometimes, especially at the beginning, we may not even think we should do something to address the issue. However, obsessive thoughts usually come from internal roots. Our mind is telling us something: it may have too much baggage to deal with. Whatever the reason, it seems like a good idea to visit a therapist and start a journey to solve that intrusive practice once and for all.
In the meantime, it is important to develop obsessive thought management practices to improve the quality of everyday life. A variety of tools have been used over the years. We are all unique, we have different needs, and we respond to different stimuli.
Here we reviewed an engaging practice and a quick fix to stop the mind that may prove useful for some. When building our road to success we sometimes overlook some aspects of mental health. We should remember, instead, that full success should aim at serenity as well.
Disclaimer: the content of this post is for educational purposes only. The author is not a therapy professional.
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