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Mental Health HomepageConditions LibraryConditions CategoryConditions CategoryHow to Stop Obsessive Thinking
Table of Contents:OverviewWhat is Obsessive Thinking?Examples of Obsessive ThoughtsHow to Deal with Obsessive Thoughts: 7 TipsOvercome Obsessive Patterns with Talkspace
OCDRead Time: 6 Minutes
Published On: December 12, 2022
Reviewed On: December 12, 2022
Updated On: December 14, 2023
Overview
People often use unhealthy coping mechanisms — including social withdrawal and compulsive behavior — to deal with obsessive thinking. Fortunately, you can learn how to stop obsessive thoughts and keep intrusive thought patterns from taking over your life.
What is Obsessive Thinking?“Obsessive thoughts” is a term that refers to unwelcome and upsetting thoughts you can’t seem to get out of your head. Also known as intrusive thoughts, this type of thinking is a symptom ofobsessive compulsive disorder(OCD). People with anOCD diagnosisuse compulsive behaviors to deal with the anxiety their thoughts cause.Another form of obsessive thinking is rumination, asymptom of OCD, anxiety, and depression.Ruminationis a negative thought spiral that doesn’t seem to end. Once the rumination process starts, it can be hard to stop. Understanding the differenttypes of OCDcan provide deeper insights into why these thoughts persist and how they can be managed.
What is Obsessive Thinking?
“Obsessive thoughts” is a term that refers to unwelcome and upsetting thoughts you can’t seem to get out of your head. Also known as intrusive thoughts, this type of thinking is a symptom ofobsessive compulsive disorder(OCD). People with anOCD diagnosisuse compulsive behaviors to deal with the anxiety their thoughts cause.
Another form of obsessive thinking is rumination, asymptom of OCD, anxiety, and depression.Ruminationis a negative thought spiral that doesn’t seem to end. Once the rumination process starts, it can be hard to stop. Understanding the differenttypes of OCDcan provide deeper insights into why these thoughts persist and how they can be managed.
Examples of Obsessive ThoughtsObsessive thoughts are persistent, intrusive thoughts or mental images that often cause anxiety and distress. Common types of obsessive thinking include:Worrying excessively about germs or contamination.Continuously fixating on unsolved problems or tasks.Heightened concerns about adhering to religious or moral standards.Persistent negative self-talk or self-criticism.Fears of unintentionally harming others.Anxiety over possibly forgetting something important.These obsessions can be overwhelming and are typically unwanted, significantly impacting daily life and mental well-being.
Examples of Obsessive Thoughts
Obsessive thoughts are persistent, intrusive thoughts or mental images that often cause anxiety and distress. Common types of obsessive thinking include:
How to Deal with Obsessive Thoughts: 7 Tips
1. Acknowledge your thoughts
If you’re struggling with unwanted intrusive thoughts, your first instinct might be to ignore your thoughts or push them away. Unfortunately, trying to suppress these unwanted intrusive thoughts can actuallymake them worse.
Figuring out how to stop obsessive thoughts isn’t always the best solution at the moment. Rather than try to prevent your thoughts, you should let them happen. Once you address your thoughts, you might find that they fade away.
Acknowledging your thoughts doesn’t mean you have to dwell on them. When an unwanted thought appears, try to accept it and move on. If you can minimize the stress your thoughts cause, you can reduce their impact on your life.
2. Recognize the patterns and name them
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Licensed Clinical Social Worker-Supervisor (LCSW-S), CIMHP, EMDRCynthia Catchings
Once the thoughts are out of your mind, try to identify what triggered them. For example, increased stress is a common trigger for obsessive thoughts,especially in people with OCD. Recognizing and understanding your triggers can be vital in learninghow to deal with OCDand other obsessive thought patterns in the future.3. Accept that it’s out of your control, but manageableThe next step to stopping obsessive thinking is understanding that you aren’t choosing this. Remember that thoughts are just thoughts — a series of neurons firing in the brain, nothing more. As you begin to understand how obsessive patterns work, you’ll have a better chance of managing them when they occur.
Once the thoughts are out of your mind, try to identify what triggered them. For example, increased stress is a common trigger for obsessive thoughts,especially in people with OCD. Recognizing and understanding your triggers can be vital in learninghow to deal with OCDand other obsessive thought patterns in the future.
3. Accept that it’s out of your control, but manageable
The next step to stopping obsessive thinking is understanding that you aren’t choosing this. Remember that thoughts are just thoughts — a series of neurons firing in the brain, nothing more. As you begin to understand how obsessive patterns work, you’ll have a better chance of managing them when they occur.
To accept obsessive thoughts, plant yourself firmly in the present and be realistic about what you do and do not have control over.
4. Explore meditation and mindfulness benefits
Thoughts aren’t inherently harmful, but obsessive thoughts can cause severe anxiety and distress. Mindfulness is a practice that helps you accept challenging thoughts and feelings. Even if you can’t control your thoughts, mindfulness can help you cope with the emotions that are brought up.
There are many ways to practice mindfulness, butmindfulness meditationcan be beneficial when struggling with an unwanted intrusive thought pattern or rumination. Meditation has a calming effect, and studies show that mindfulnesscan reduce negative responsesto distressing thoughts or imagery.
You can practice mindfulness meditation anywhere — whether at home, at work, or out with friends. When obsessive thoughts appear, give yourself a few minutes to meditate. Breathe deeply, focus on your breath, and accept your thoughts without judgment.
5. Find ways to distract yourself
Avoid activities that remind you of any particular unwanted intrusive thought, such as movies with similar themes. Distraction can be surprisingly effective if you stay away from triggers.
6. Challenge your thinking
You shouldn’t try to avoid obsessive thoughts altogether, but it might be helpful to put them in perspective. For example, ruminating often involves repetitive negative self-talk, such as “no one likes me” or “I do everything wrong.”
If you take the time to question and challenge these thoughts, you’ll likely find evidence that your intrusive thinking isn’t accurate. Try asking yourself:Who told me that?orhow do I know this is true?
7. Seek Therapy
While every person has unwanted thoughts at one point or another, consider reaching out for help if obsessive thinking is something you’re struggling with. These thoughts could be symptoms of a mental health condition like anxiety, depression, or obsessive-compulsive disorder.
A mental health professional can help you understand what’s causing your unwanted thoughts so that you can get the help you need. In addition, a therapist can help you develop coping mechanisms that will make your thoughts more manageable. Your thought patterns might feel overwhelming, but in therapy, you can find ways to keep them from taking over your life.
Overcome Obsessive Patterns with Talkspace
We can match you with a therapist who can teach you how to stop obsessive thoughts. If you’re concerned that your thoughts signify something more is going on, such as an undiagnosed mental health condition, a therapist can talk to you about apsych evaluation. Instead of ignoring your thoughts, work with a mental health professional to help you stop them and deal with them healthily. Reach out to Talkspace today to get started with anOCD testoranxiety test.
See ReferencesBrain meta-state transitions demarcate thoughts across task contexts exposing the mental noise of trait neuroticismTseng, Julie, and Jordan Poppenk. Nature communications vol. 11,1 3480. 13 Jul. 2020, doi:10.1038/s41467-020-17255-9. Accessed November 22, 2022.Symptom dimensions in obsessive-compulsive disorder: phenomenology and treatment outcomes with exposure and ritual preventionWilliams, Monnica T et al. Psychopathology vol. 46,6 (2013): 365-76. doi:10.1159/000348582. Accessed November 22, 2022.Are Worry and Rumination Specific Pathways Linking Neuroticism and Symptoms of Anxiety and Depression in Patients with Generalized Anxiety Disorder, Major Depressive Disorder and Mixed Anxiety-Depressive Disorder?Merino, Hipólito et al. PloS one vol. 11,5 e0156169. 31 May. 2016, doi:10.1371/journal.pone.0156169. Accessed November 22, 2022.Thought suppression and self-injurious thoughts and behaviorsNajmi, Sadia et al. Behaviour research and therapy vol. 45,8 (2007): 1957-65. doi:10.1016/j.brat.2006.09.014. Accessed November 22, 2022.Perceived Stress in Obsessive-Compulsive Disorder is Related with Obsessive but Not Compulsive SymptomsMorgado, P et al. Frontiers in psychiatry vol. 4 21. 2 Apr. 2013, doi:10.3389/fpsyt.2013.00021. Accessed November 22, 2022.Effects of mindfulness on psychological health: a review of empirical studiesKeng, Shian-Ling et al. Clinical psychology review vol. 31,6 (2011): 1041-56. doi:10.1016/j.cpr.2011.04.006. Accessed November 22, 2022.
See References
Tseng, Julie, and Jordan Poppenk. Nature communications vol. 11,1 3480. 13 Jul. 2020, doi:10.1038/s41467-020-17255-9. Accessed November 22, 2022.
Williams, Monnica T et al. Psychopathology vol. 46,6 (2013): 365-76. doi:10.1159/000348582. Accessed November 22, 2022.
Merino, Hipólito et al. PloS one vol. 11,5 e0156169. 31 May. 2016, doi:10.1371/journal.pone.0156169. Accessed November 22, 2022.
Najmi, Sadia et al. Behaviour research and therapy vol. 45,8 (2007): 1957-65. doi:10.1016/j.brat.2006.09.014. Accessed November 22, 2022.
Morgado, P et al. Frontiers in psychiatry vol. 4 21. 2 Apr. 2013, doi:10.3389/fpsyt.2013.00021. Accessed November 22, 2022.
Keng, Shian-Ling et al. Clinical psychology review vol. 31,6 (2011): 1041-56. doi:10.1016/j.cpr.2011.04.006. Accessed November 22, 2022.
Cynthia CatchingsCynthia Catchings is a trilingual licensed clinical social worker-supervisor, mental health consultant, professor, and trainer for federal law enforcement agencies. Cynthia has over 15 years of experience in the mental health profession. She is passionate about women’s mental health, life transitions, and stress management. Her clinical work, advocacy, and volunteer service have focused on working with domestic violence survivors and conducting mental health research in over 30 countries.
Cynthia Catchings is a trilingual licensed clinical social worker-supervisor, mental health consultant, professor, and trainer for federal law enforcement agencies. Cynthia has over 15 years of experience in the mental health profession. She is passionate about women’s mental health, life transitions, and stress management. Her clinical work, advocacy, and volunteer service have focused on working with domestic violence survivors and conducting mental health research in over 30 countries.
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