Three Ways To Stop Intrusive Thoughts . . .  in 3 minutes or less
Takeaway Summary:

• Intrusive thoughts can be managed with practical strategies that promote mental clarity and emotional balance.
• Techniques like mindfulness, positive affirmations, and cognitive reframing can help reduce the power of intrusive thoughts.
• Consistency and self-compassion are key to overcoming these challenging thought patterns.

1. Practice Mindfulness to Stay Present
Intrusive thoughts often gain power when we dwell on the past or worry about the future. Mindfulness helps you focus on the present moment, reducing the hold of these unwanted thoughts. Here’s how to get started:

• Acknowledge the Thought Without Judgment: Instead of fighting intrusive thoughts, observe them as passing mental events. For example, you might say to yourself, "This is just a thought, not a fact."
• Use Grounding Techniques: Engage your senses to anchor yourself in the present. Try naming five things you see, four things you can touch, three things you hear, two things you smell, and one thing you taste.
• Practice Deep Breathing: Slow, intentional breaths can calm your nervous system and create mental space to respond thoughtfully rather than react impulsively.

Mindfulness encourages acceptance and helps you break free from the cycle of overthinking.
Set a timer for 3 minutes. If this technique does not work, move to the next one!

2. Use Positive Affirmations to Reframe Your Thinking
Positive affirmations can counteract intrusive thoughts by reinforcing empowering beliefs. Research shows that affirmations work best when they align with your core values and are repeated consistently. Here’s how to use them effectively:

• Choose Affirmations That Resonate: Select phrases that feel meaningful to you. For example:"My thoughts do not define me. I am in control of my actions."
• Repeat Them Regularly: Speak or write your affirmations daily, even when intrusive thoughts aren’t present.
• Pair Affirmations with Action: For example, if your affirmation is about staying calm, practice it alongside relaxation techniques like meditation or yoga.

Affirmations help shift your focus from negative thought patterns to constructive ones.
Set a timer for 3 minutes. If this technique does not work, move to the next one

3. Challenge and Reframe Negative Thoughts
Intrusive thoughts often feel overwhelming because we mistake them for truths. By challenging these thoughts and replacing them with more balanced perspectives, you can regain control over your mind. Here’s how:

• Identify Cognitive Distortions: Notice patterns like catastrophizing ("This will ruin everything!") or black-and-white thinking ("I always fail"). Recognizing these distortions is the first step toward change.
• Ask Yourself Questions: When an intrusive thought arises, challenge it by asking:"Is this thought based on facts or assumptions?"
• Replace the Thought: Substitute the intrusive thought with a more constructive one. For instance, replace "I’ll never succeed" with "I’ve overcome challenges before; I can handle this too."

This process helps diminish the emotional intensity of intrusive thoughts over time.
Key tip - Writing a journal for 3 minutes works for most of my students!
Action Steps:

1. Set aside 3 minutes daily to practice mindfulness exercises like journaling, grounding or deep breathing.
2. Write down three positive affirmations that align with your values and repeat them every morning.
3. Keep a journal where you challenge intrusive thoughts by identifying distortions and reframing them with balanced perspectives.

By implementing these strategies consistently, you can reduce the impact of intrusive thoughts and cultivate greater mental resilience.


References

MCQueen, A. (2006-10-01). Experimental manipulations of self-affirmation: A
systematic review. Self and identity, 5(4), 289-354.doi:10.1080/15298860600805325

Koole, S. (1999). The cessation of rumination through self-affirmation. Journal of
personality and social psychology, 77(1),1

Coehn G L (2009) Recursive processes in self-affirmation: Intervening to close the
minority achievement gap, Science, 2009 - sciencemag.org, https://ed.stanford.edu/
sites/default/files/recursive_processes_final_science.pdf

• Start small! Pin the calendar (see below) by your bedside or in your office
• Just write or repeat the blessing meditation 5 times. If you enjoy it, keep going.
• Mark your Calendar with a heart or star each day you complete this exercise.
• Do this challenge with a loved one and encourage one another!

“When you improve a little each day, eventually big things occur. When you improve conditioning a little each day, eventually you have a big improvement in conditioning. Not tomorrow, not the next day, but eventually a big gain is made. Don’t look for the big, quick improvement. Seek the small improvement one day at a time. That’s the only way it happens—and when it happens, it lasts.”
—John Wooden, one of the most successful coaches in the history of college basketball”

Each week, you mark the calendar at least 5 times a week, give yourself a reward.
Examples of non-food rewards – get a hug from your loved one, indulge in FB time, and watch a funny video, read a novel . . .
Be aware of the positive changes (however small) in your life as a result of this regular practice – calmer, happier and less stressed and acknowledge your efforts!
If you try other contemplative practices such as walking meditation, bible study, yoga or Tai Chi, mark the calendar!
Research shows that you are more likely to get a powerful positive habit in your life when you do it consistently and, in small steps rather than large chunks infrequently!

May I be happy and peaceful
May I be free from fear and suffering
May I live with love and compassion
May I fully awaken and be free
(You can repeat the phrases above with a blessing to people around you – May you be happy and peaceful...)

Reference
Maurer, Robert (2004): One small step can change your life : the kazen way, Workman