Your thoughts don’t give you a minute’s respite? This is a phenomenon called “intrusive thoughts”. According to Bérénice Lefebvre, psychologist specializing in anxiety disorders, also known as @berenicelefebvrepsy on social media, intrusive thoughts are “automatic thoughts that generate negative emotions such as fear, discomfort, disgust, anxiety…”.
These are sometimes so obsessive and impossible to control that they impact daily life. Indeed, intrusive thoughts can have an influence on sleep and the ability to concentrate. They also promote the appearance of stress and fear of the future. It is therefore essential to identify them and get rid of them in order to return to a more peaceful life.
How do intrusive thoughts manifest?
“Intrusive thoughts can take different forms” indicates the psychologist in her publication. Here are eight ways in which they can manifest themselves:
Guesses. “Imagine that”, “Perhaps”, “Maybe”... All these thoughts are very debilitating on a daily basis and disrupt the present moment.
Souvenirs. Certain memories that we don’t want to think about play over and over in our heads. Constantly thinking about it can be very unpleasant to live with.
Flashes. You have probably already had flashes of scary or disturbing things.
Magical thoughts. “If I don’t do this, things will go badly.”. In this specific case, it is about believing in improbable thoughts.
Orders. “Jumped up” Or “Do not do that”. If you find yourself constantly giving orders to yourself, know that this is a type of intrusive thought.
Predictions. “Something bad is going to happen tomorrow.” These kinds of thoughts reveal paralyzing worries about the future.
Universal facts. “I’m not a good partner.” Intrusive thoughts cause some people to constantly question themselves and doubt themselves.
Prohibitions. “I’m not going to”, “I do not want”… Intrusive thoughts set many limits for those who suffer from them.
How to free yourself from intrusive thoughts?
As the psychologist explains in another Instagram post, “there is a very effective technique to say goodbye to intrusive thoughts”. This is cognitive defusion. This technique of distancing from one’s thoughts invites not to take literally everything that crosses our minds. Indeed, in order not to let ourselves be overwhelmed by intrusive thoughts, it is essential to keep in mind that our thoughts are not necessarily a reflection of reality, and that we are not systematically the person they leave us with. imagine. Cognitive defusion therefore allows you to take a step back from these thoughts which are gaining momentum. It is the opposite of “the cognitive fusion which consists of considering all our thoughts as the truth”, according to the expert.
Furthermore, some people who responded to a survey on the psychologist’s Instagram account revealed their tips for getting rid of their intrusive thoughts. Several techniques stood out, such as: imagining chasing away intrusive thoughts like gray clouds, singing your thoughts to a ridiculous song tune, or personifying your thoughts by giving them a name.
“Remember that intrusive thoughts mean nothing and that you have the power to discredit them,” concludes the psychologist in the caption of her Instagram post. You now have all the cards in hand to free yourself from the influence of intrusive thoughts.
Source :
- How to get rid of intrusive thoughts – Instagram post, Bérénice Lefebvre