How To Reduce The Distress Of Your Intrusive Thoughts
Rachel Damin, MHC
Intrusive thoughts are defined as any unwanted thoughts, impulses, urges, or images that pop into your head. They can occur spontaneously or can be prompted by external triggers. The book “Overcoming Unwanted Intrusive Thoughts” was written by Sally M. Winston, PsyD. & Martin N. Seif, PsyD. provides helpful tools for identifying and understanding intrusive thoughts, as well as tips and tricks for managing the anxiety and stress that accompany intrusive thoughts. The authors provide the acronym RJAFTP to help you cope with each unwanted intrusive thought you experience.
Recognize – The first step is to pause and recognize the thought you are having as an intrusive thought. This is a mindfulness-based practice of observing yourself and noticing what is coming up for you from a place of nonjudgment and nonreactivity.
Just Thoughts – The second step is to remind yourself that intrusive thoughts are just thoughts and that there is nothing that has to be ‘done’ about them. Intrusive thoughts and the experience of distress we experience afterward happen quickly and automatically. When we leave our intrusive thoughts alone and don’t focus on them or try to fight them, we are able to avoid becoming entangled in and consumed by them.
Accept & Allow – The third step encourages you to accept that you are having the thought and allow the thought to exist in your mind. During this step, you are acknowledging that the thoughts are unimportant and do not require any attention or response.
Float & Feel – The fourth step suggests that you “float above the fray and allow the feelings to just stay there”. This step asks you to return to the present moment as opposed to an imagined future that is filled with worry or doubt. When you are able to float above, you are able to remove yourself from the unstable experience of the thoughts and the discomfort they cause.
Time Pass – The fifth step requires you to allow time to pass. During this stage, you are encouraged to let your thoughts be present and not attempt to move them along or push them out. The passing of time allows the thoughts to feel less urgent and less important the longer you are able to sit with them.
Proceed – The final step asks you to continue doing whatever you were doing when you had the intrusive thoughts. By continuing your daily routine as it was before the thought occurred, you are no longer empowering or reinforcing the intrusive thoughts. During this stage, you are learning a new way to deal with unwanted, intrusive thoughts and preventing them from ruling your life.