When unwanted thoughts suddenly occur, they can be very disturbing. You may wonder if having these thoughts means that you will act on them. They can also cause you great stress and anxiety. Understanding the potential causes as well as how to get rid of unwanted thoughts is important for your mental health.
Sudden, Involuntary Thoughts
Everyone experiences involuntary thoughts occasionally.
Unwanted thoughts, also referred to as intrusive thoughts, can come on suddenly. These
involuntary thoughts can be disturbing and distressing for some people. They
can be explicit, in terms of violence or sexual acts, leading the individual
who has them to feel ashamed. Generally, though, they are just thoughts and
they do not mean that the person experiencing them will act on them.
These unwanted thoughts are involuntary and have no bearing
on a person’s real desires or values. In fact, the person experiencing these
thoughts will usually find them shocking and unacceptable. The shame associated
with these thoughts can keep the individual from seeking help for them, though.
Symptoms of a Mental Health Condition
Although the cause of intrusive thoughts is unclear in some
cases, unwanted thoughts could be a symptom of a condition affecting your
mental health. Intrusive thoughts are among the symptoms of anxiety,
depression, and post-traumatic stress disorder (PTSD). Obsessive thoughts are
one of the major symptoms of obsessive-compulsive disorder (OCD). An individual
with PTSD has developed the condition following a traumatic event. Their
unwanted thoughts can be frightening, causing a state of hyperarousal that can
lead to disturbing flashbacks.
How to Get Rid of Unwanted Thoughts
These thoughts are persistent. Often, the harder you try to
get rid of them, the more they persist. They will probably also become more
intense. There are some steps you can take to shift your attitude and to
get rid of unwanted thoughts.
First, label the thoughts as “intrusive thoughts.” Then you
can remind yourself that they occur involuntarily. Whether or not you have them
is not up to you. As the thoughts enter your mind, do not try to push them out.
Do not try to figure out what they mean and don’t engage with them in any way.
Take a deep breath and allow the thoughts to pass. Allow the
anxiety associated with the thought to pass. Expect the thoughts to return but
know that you are prepared to deal with them. Eventually, they will reduce in
frequency. Continue whatever you were doing prior to having the unwanted
thought without giving it any regard as to its effect on you.
These steps can be difficult at first. The more you apply
them, the better your chance of seeing a decrease in the frequency and the
intensity of the unwanted thoughts. Reducing your sensitivity to the content of
your thoughts can help you get rid of them.
Treatment for Unwanted Thoughts
The best way to manage your unwanted thoughts is to seek
professional treatment. A mental health provider can help you with therapy
options and other methods of addressing your thoughts as well as the anxiety
and depression that can accompany them.
Proven treatment methods include cognitive behavioral
therapy, a way for you to discuss your distressing thoughts and their impact on
your life. You will have the opportunity to learn healthy responses to your
thoughts through these sessions.
Other treatment options include Gestalt therapy and
meditation. Becoming more aware of your body and mind helps you release tension
as you develop a spirit of calm. De-stressing is one of the main objectives of
meditation therapy.
You can also learn how to get rid of unwanted thoughts by
using self-care techniques. Managing your stress in a healthy way can help you
see your thoughts as just thoughts, recognizing that they are not the same as
behavior or intent. When you seek professional treatment, you can develop
active coping strategies that will improve your mental health so you can live a
more fulfilling life.
Hope by the Sea is Here to Help
If you or someone you love is dealing with mental health
issues, the professionals at Hope by the Sea are here to help. We are a
southern California mental health and addiction treatment center, focused on
helping men and women begin the journey of recovery from mood disorders and
addiction. We specialize in treating you as a whole individual, so you can
embrace your recovery with as much support and momentum as possible. When you
need help treating your mental health or substance use disorder, we offer the
dual diagnosis treatment program you need. Please contact us today to learn more about our programs
and services. Hope Starts Here!