[Azwraith]

Hello friends. I suffer from Intrusive Thoughts. I don't know what triggers them, but they are pure torment. Thoughts of violence, gore, pain, despair, rape, evilness, and much more. I really can't stand it. And it causese severe anxiety on me.
I don't know if they are caused by biological factors, or anything else, but I really want to know how to deal with them. Does anyone have any tips? Anything would be welcome.
Thanks in advance

[Crazy Hitch]

Can you download a relaxation app - there are many - and listen to it with headphones on.

Or watch some of your favorite music videos on YouTube that provoke happy thoughts and memories and sing along to them in your mind.

[shezbut]

I would recommend getting in to see a T (therapist) and be completely honest.

Several years ago, I suffered panic disorder. One of my miserable symptoms was obsessing about "evil thoughts" that popped into my head from time to time. The thoughts caused me so much more anxiety, I recall seriously questioning my mental health at that time. My T explained that my thoughts were dark and scary, yes. But, the healthy part was that I recognized the darkness. I certainly wasn't going to act upon the thoughts. I wasn't "evil" afterall. Just a bit obsessive as I worked through my panic disorder.

I'm not diagnosing you, of course. I just wanted to share my tidbit to reassure you. I understand very well the sense of panic that overcomes you as dark thoughts occasionally enter your mind. Very best wishes to you!

[Sinking Feeling]

I get intrusive thoughts, about things I would never think of or do. It's as if I am being tested or conditioned to become some thing else. I spoke to a T about this and was told it's actually very common. I thought I was sick or evil but knowing it was common made me feel better about it. I still get intrusive thoughts but I am able to dismiss them immediately by reminding myself that's not who I am.

[Silent Void]

My method of dealing with intrusive thoughts is to deliberately focus on a pleasurable activity. I love tea, so I usually focus on having a nice cup. I imagine the teacup and saucer and what they look like. I picture the slice of lemon in the cup and focus on its segments. Usually this helps me past the thought(s).

Sometimes when the thoughts are really intense nothing works. I usually try taking a lorazepam then.

[gayleggg]

Here is something I found.
Steps for coping with Intrusive Thoughts

• Label these thoughts as "intrusive obsessive thoughts."
• Remind yourself that these thoughts are automatic and you can safely ignore them.
• Accept and allow the thoughts into your mind. Do not try to push them away.
• Breathe diaphragmatically (see below) until your anxiety starts to go down.
• Continue whatever you were doing prior to the intrusive thought.

Try Not To:

• Engage the thoughts in any way.
• Push the thoughts out of your mind.
• Try to figure out what your thoughts "mean."
• Convince yourself that you would never do what the thoughts are saying.
• Change your behavior so that you avoid the possibility of acting on your thoughts.

Try to:

• Label your anxiety level and watch it go up and down.
• Allow the thoughts to remain without hindrance. (They will go away on their own).
• Focus on managing your anxiety in the present. Diaphragmatic breathing is especially helpful.

This approach can be difficult to apply. But if you can keep applying it for just a few weeks, there is an excellent chance that you will begin to see a decrease in the number and intensity of your intrusive thoughts.



Here is information on breathing:


Diaphragmatic Breathing
The purpose of this exercise is to reestablish diaphragmatic breathing as your normal, everyday moment-to-moment resting breathing habit. If you do no other exercise, be sure to practice this one. It is that important. It will be most effective if you practice at least three times a day for ten to fifteen minutes each time; eventually, the easy rhythmic motion of the diaphragmatic breathing will begin to replace the strained, unnatural chest breathing to which you have become habituated. You can speed the process by being aware of your breathing pattern as much as possible during the day, for the more aware of it you became, the more often you correct it (change from chest breathing to diaphragmatic breathing), and the faster you will replace thoracic with diaphragmatic breathing.
To Practice: Before you go to sleep and just after you wake up, place your right hand on your upper abdomen, with the little finger directly above the navel and the fingers spread so that the thumb is almost touching the chest. Place your left hand on the upper chest with the little finger between the two breasts. As you breathe, concentrate on the air moving down into the upper abdomen (as if you are filling your stomach with breath). The right hand should rise with the inhalation and fall with the exhalation; the left hand should not move. You should feel a slight motion in the lower portion of the chest cavity, but the upper portion should remain still. Within a few moments you will become more rested and quiet. Do not try to force the breath. Allow the motion to be gentle and effortless. Notice how easy it is to breathe deeply and easily, without any effort.
Benefits: This will lead to autonomic balance and a relaxed state, generally. After some weeks, depending on the individual, you will begin to notice subtle and gradual changes in your daily breathing patterns. Its movement will be more relaxed and rhythmic. As was discussed earlier, this leads to a greater efficiency of the pulmonary process and reduces the amount of work required for proper ventilation perfusion.
Even Breathing
While you are practicing diaphragmatic breathing, concentrate on making the breath very smooth and even. The inhalation and exhalation should be of the same length and have the same pressure. Do not exhale all the breath at the beginning of the exhalation. Concentrate on keeping the flow pressure even throughout the entire cycle. Eliminate all pauses, stops, and shakiness in the breath, including the pause between inhalation and exhalation. Imagine that the breath is like a large wheel moving through the body without any pauses or stops. It is often helpful to picture the breath flow as a completely smooth, even sine wave.
Benefits: The jerkier the breath, the more disruptive it is to the autonomic nervous system. When the breath is smooth and even, autonomic balance is achieved
Reference: Paul Neurnberger, Freedom From Stress: A Holistic Approach, Himalayan Institute Publishers, Honesdale, Pa, 1985

[Breckman]

I've had this problem as well,but my intrusive thoughts cause me to want to harm myself,never really think about physically hurting anyone else,other than a couple of co-workers.Don't think i'd actually ever hurt them though.Not sure about myself though.If i get caught up dwelling on the past my thoughts can get rather ugly...

[Brandywine31]

I recently had a break up and the thoughts of so many things about him, about me, and about him and other woman ran wild in my mind. I know first hand the evil and obsessing mental torture one can endure. I made a psychic connection one evening but a week ago that, if my mind starts running wild, I would take a deep breath and sing/chant - Let it go, let it go. Inspired by the movie Frozen of course. The best part is that, it stuck. I really needed help, had a very serious alone moment with myself, and the idea and thought was delivered to me. These thoughts and obsessions are swoons of worry and emotions. We need to just bite the bit and know that "this too shall pass." The "episodes" get better and less intense and time consuming!! There is hope!!

[tallulahxoxo]

You aren't your thoughts, remember this. Everyone has weird thoughts. Thoughts are in the air. Your stream of consciousness is never ending. You are not your thoughts. Your thoughts don't define you. Your actions do. Thinking is an ability. (: You can choose which thoughts to take serious and which ones to let go. You don't have to entertain each thought that flows through your mind. Just like you don't have to entertain or take seriously everyone in a room full of people.
Personally I don't take most of my thoughts seriously. I laugh at a lot of my thoughts. I don't even look at much of anything as being real. Thinking is an ability! You are not your thoughts. (:

[venusss]

Countering them with guided imagery like counterthoughts.

[avlady]

Thanks for the suggestions everybody especially the breathing one i will try it before bed

[JJBX]

Originally Posted by Silent Void

My method of dealing with intrusive thoughts is to deliberately focus on a pleasurable activity. I love tea, so I usually focus on having a nice cup. I imagine the teacup and saucer and what they look like. I picture the slice of lemon in the cup and focus on its segments. Usually this helps me past the thought(s).

Sometimes when the thoughts are really intense nothing works. I usually try taking a lorazepam then.

That is exactly what practicing mindfulness looks like. I learned it recently in a group setting. That's what I use when I start to spiral. Pick a thing in the room and start to deliberately notice things about it while taking deep breaths. After a minute or two, you start to feel calmer. It does help a lot.

[Azwraith]

Thanks a lot everyone. You guys are so helpful ♥
I will try those tips. But please, let's keep this thread alive with questions and other tips/points of view.
Thanks again!