If you struggle with anxiety, then you know how obsessive thoughts can really affect your life.
One moment, you think you’re doing fine, going about your day. Then, something triggers you to obsess about problems that weren’t even an issue minutes before. Perhaps you tried calling your parents, but they didn’t pick up the call. Or you worry that you are going to be fired from your job, despite that you are always told how good your work is.
You know your obsessive thoughts are the result of anxiety, but you can’t seem to stop them.
Take heart! There are ways of managing anxiety AND your obsessive thinking.
Consider these four helpful strategies.
1. Identify Obsessive Thoughts
Obsessive thoughts are intrusive, negative thoughts that keep coming back to you. This is also referred to as rumination. These obsessive thoughts cause you to go over something again and again in your head, imagining things that could be considered catastrophic.
It may be that you have been stuck in these negative-thought loops for a long time but never had a name to associate with them.
Now, consider the definition of obsessive thinking and how it applies to your life. Remember, the root cause of these thoughts lies within anxiety and the obsessions that you already have.
2. Know How Obsessive Thinking Is Triggered
Everyone has negative thoughts occasionally. However, if you are struggling with anxiety and obsessions, then obsessive thinking will occur much more often for you. Thus, it’s important that you know how these thoughts get triggered for you.
For example, you obsessively worry about the future and what might happen. Yet, you don’t have any problem with shopping at the grocery store. Therefore, it’s important that you know your triggers and what happens when you do spiral into obsessive thinking.
It could be helpful to record these thoughts in a journal. However, just make sure that this too doesn’t become a source for obsessing.
3. Control and Managing Obsessive Thinking
It may sound counter-intuitive, but in order to better manage anxiety and obsessive thinking, you have to know what’s in your power to control. You’d think that you would want to shut down every negative thought you have. Yet, that isn’t possible in real life. You will always have negative thoughts.
The key is knowing what you can and can’t control. When it comes to anxiety and obsessions, you might not be able to avoid having those obsessive thoughts. However, there are ways that you can respond to those thoughts so you don’t start to obsess about problems.
For example:
- Reminding yourself that they are just thoughts and can’t hurt you
- Shifting your attention away from the negative thinking
- Learning how to see the positive in things, not just expecting the worst to occur
- Creating space every day to center yourself and reflect
4. Use Mindfulness Tools
One technique that is particularly useful when it comes to anxiety and obsessions is mindfulness. When you start having obsessive thinking, mindfulness can help to keep you rooted in the present.
For example, practicing mindfulness could include:
- Meditating daily, where you focus on your breathing and the present moment
- Creating art
- Writing
- Exercising while paying attention to bodily sensations
- Breathing exercises that allow you to stay calm and not spiral into negative thought patterns
With mindfulness, you can have more power over how you respond to obsessive thoughts. In time, you learn to have more control whereas before you felt powerless to do anything.
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If you try these strategies but are still having problems with anxiety and obsessions, consider seeking out anxiety treatment.
As a therapist, I understand the issues and why you obsess about problems. With my help, you can learn how to better manage your obsessive thoughts and anxiety so that they no longer dominate your life.
