How to Not Think About Something Obsessively

Obsessive thinking occurs when thoughts are present in your mind even when you try to keep them out. These intrusive thoughts may be fears about germs, getting an illness or harming someone intentionally or unintentionally. They may be worries about doing things perfectly such as lining books up exactly or placing cosmetics in a precise order. The thoughts can also consist of constantly arguing with yourself without ever coming to a decision about something. Sometimes these thoughts are inappropriate, vulgar or frightening. Obsessive thoughts often occur with anxiety disorder and are one component of obsessive-compulsive disorder. Trying to force the thoughts away is often ineffective, however learning new ways to process them helps people manage them more effectively.

Instructions

• 1

  Revisualize the intrusive thought in a more appropriate way. Use humor to lighten the intensity of the thought. For example, if the obsessive thought involves unnecessary worry about losing your job, visualize your supervisor and co-workers as chimpanzees as they help you pack your personal items. If you constantly think about an old boyfriend, picture him wearing a clown suit. This technique does not stop the thoughts from occurring, but makes them less disturbing and may shorten the duration of the obsessive thinking.

• 2

  Tell yourself positive things when negative obsessions occur. Repeat as often as necessary until the thought disappears. For example, if you obsessively think that you are fat, tell yourself, "No, I am not fat. I look good." If you have frightening intrusive thoughts about hurting your child say, "I love my child and I would never hurt him." Remind yourself that you are in control of your actions and can do or not do whatever you want, despite negative or scary obsessive thoughts.

• 3

  Accept the thoughts as just thoughts. Don't allow them to frustrate you, which only focuses your attention on them and makes them worse. Allow the thoughts to occur in the background of your mind, coming and going on their own, and decrease their importance.

• 4

  Interrupt the thoughts using thought-stopping. Close your eyes and say, "Stop." Picture a stop sign in your mind. Distract your thoughts by thinking about something pleasant such as a childhood vacation or a favorite movie. You can add physical cues to interrupt the thoughts as well, such as snapping a rubber band on the wrist or tapping a finger on your arm.