Alex's Answer

Bad intrusive thoughts

Your Question

How bad csn intrusive thoughts be until there sumthing bigger than that 

Answer

Hi there, you are very welcome to Ask Alex.
 
Thank you for reaching out to us. We understand that it’s not always easy to share how we’re feeling, but we also know how important it is to talk about our worries and concerns.
 
You have asked about intrusive thoughts and have questioned how bad they can be until they turn into something bigger. To answer your question, let’s first take a look at what intrusive thoughts actually are.
 
Intrusive thoughts are strange or disturbing thoughts that can pop into your head without warning at any time. They are completely normal, but some people may experience them more frequently or severely than others. Intrusive thoughts can be violent, upsetting, or sexually graphic and reflect values that the person having them finds repellent or completely unacceptable in reality.
 
These thoughts may include: harming yourself, hurting people you love or care about, the death of loved ones, sexually graphic fantasies, imagining yourself in an accident, or putting yourself in danger.
 
While intrusive thoughts can be very alarming or distressing, it’s important to remember that they are just thoughts, not actions. They may stem from another part of your subconscious that you’re not even aware of yet. But there are lots of things you can do to calm your mind and manage intrusive thoughts. Here are a few examples:
 
  • Meditation – Guided meditations can help you slow down and refocus on other things that will make you feel calmer and more at ease with yourself.
 
  • Reframing – Instead of being hard on yourself for having these thoughts, treat yourself with compassion and ask yourself why they might be coming to you. Are you upset with someone? Are you worried about something? Are you feeling frustrated about an aspect of your life? These things could be contributing to your thoughts, and if you voice them, journal about them, or even acknowledge them, they may become easier to understand and less frequent.
 
  • Sleep – A good night’s sleep is so important. If you’re tired, everything that you’re worried about is magnified and seems far more upsetting than it actually is. When we are well-rested, we are better equipped to focus on the positive rather than the negative and find it easier to overcome challenges.
 
  • Nature – Getting outdoors and going for a walk in a green area or on the beach is incredibly calming for your mind as well as being restorative for your mood and physical wellbeing. Take deep breaths as you walk, inhaling for a count of 4 seconds, holding for 4, releasing for 4, and pausing for 4. This technique is known as box breathing.
 
Remember, it’s completely normal to experience intrusive thoughts, but if they are beginning to upset you, it’s also important to talk about them and get help when needed. Sharing worries and concerns can be helpful for our wellbeing. Sometimes speaking with a trusted adult, such as a relative, teacher, or youth worker who can listen and support us can be really helpful.
 
If you would like to talk about this in more detail, you are very welcome to chat with us here at Childline through our freephone service on 1800 66 66 66 or through our webchat service by clicking on the purple Messenger circle at www.childline.ie. Childline services are free and confidential and are available 24 hours a day, 7 days a week.
 
Thank you for reaching out to us.
 
Take care of yourself, and know that you are not alone,
 
Alex

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