Intrusive Thoughts
Posted: March 30, 2023
Obsessive thinking does not solve problems, you become stuck in set thoughts and feelings. This pairs very well with self soothing strategies.
Tips
- Make a list. Write your thoughts down, then add what triggers them, then add what you can do about the trigger.
- 3 – 90 Second Rule. Let yourself think the thought or have the emotion for 3 to 90 seconds, then choose something else to think about. A feeling, memory, fantasy, or affirmation.
- Learn how to relax. Say “relax” in your mind, remind yourself you’re going to be ok. Notice what muscles are tight and relax them one area at a time.
- Be in the present, with presence. Choose to focus on exactly where you are at this moment, not the future or past.
- Distractions. Find something else to do.
- Change Emotional Responses
- Thought stopping. We can’t keep ourselves from thinking, but we can say, “Stop” to them.
- Mindfulness. Begin with guided meditations (youtube?). The more you practice outside of situations when mindfulness could help, the better you’ll be when you do need it.
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