Freeing Your Mind from Unwanted Thoughts
Sometimes, we have these unwanted thoughts. And the more we try to get rid of them, the more powerful they become. Regardless of what it is – the memory of a traumatic childhood experience, a fight with your best friend, an insulting remark you got from your boss, or the unexpected meeting with a foe you have never seen for years – these undesirable scenarios can fill your mind for minutes, hours, and even days, and affect your well-being. If you find yourself stuck with unwanted thoughts, hush now. There are several things you can do to get rid of them.
1) Know it will pass. Your intrusive thoughts may remain for as long as a few hours or several days. Like drinking alcohol, you would come to the highest drunken state before the feeling subsides, and then you will feel better. Know that the unwanted thoughts you are having right now will wane. The more you become problematic about it, the longer they will linger. Sometimes, you just have to let your mind experience these thoughts. They may bring you emotional discomfort for a moment, but everything will turn out okay.
2) Most unwanted thoughts don’t have logical reasons. You might find yourself feeling extremely anxious about something. But your stuck thoughts may be 100% fluff or a made-up story your brain fabricated. Don’t blame it on yourself, but on the chemistry of your brain. Here’s the thing – our brain is designed to ruminate a lot. The more you think about why you are having those intrusive thoughts, the more active your brain becomes and the more it focuses on them.
3) Focus on the present. Your stuck thoughts are most probably about the past or the future. Focusing on the present moment is one way to disrupt your mind from holding on to such thoughts and prevent them from interfering with your daily activities. Whenever the voices at the back of your mind are getting louder and the scenarios keep playing over and over again, pause for a while and breathe. Slowly shift your attention to your breathing and to the sensations you feel in your body. A mindful approach towards these intrusive thoughts is a simple yet effective solution that you can try anytime, anywhere – no matter what you are doing.
4) Do something that’s mentally engaging and enjoyable. Answer a crossword puzzle or a trivia quiz, solve a difficult math problem, or write a poem. You can also try redecorating your room or repainting your bathroom wall. When you have a healthy outlet, you will find it easier to let go of those stuck thoughts.
5) Don’t try so hard to control your thoughts. Dealing with unwanted thoughts is like forcing yourself to relax and fall asleep. The harder you try to nod off, the more likely it is you’ll stay wide awake. Find someone who you can talk to about it, probably a friend or a trained therapist, or you can write it down.
Trying hard not to think about something almost guarantees that it will pop in your mind every now and then. Remember that most of these unwanted thoughts are not real and will disappear in time. Focus on the present moment; find a healthy outlet, probably an activity you enjoy, and lastly, don’t try so hard eliminating such thoughts. Know that there’s nothing wrong about having those stuck thoughts. They are basically a part of being human.
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