How to Stop Intrusive Thoughts With Mindfulness

How to Stop Intrusive Thoughts With Mindfulness

Do you often experience intrusive thoughts? If so, you’re not alone. Intrusive thoughts are very common and can be quite disruptive. They can make you feel anxious, panicked, and stressed out. In this blog post, we will discuss how mindfulness can help you stop intrusive thoughts in your tracks. We will also provide some helpful tips for getting started with mindfulness!

What Is Mindfulness?

What Is Mindfulness?Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations. It’s a form of meditation that has gained popularity in recent years due to its many health benefits, such as reducing stress and improving overall well-being.

Mindfulness is not about judging or controlling one’s thoughts and feelings. Instead, it is about creating a new awareness of the present moment, allowing for self-reflection and insight into underlying issues. The practice can help reduce stress, increase focus, manage difficult emotions, and foster greater acceptance of oneself and others.

This can be done by focusing on the breath and paying attention to sensations, thoughts, and feelings without judgment. Mindfulness can also be enhanced with tools such as mindful eating, yoga, guided imagery, journaling, and art therapy. Start your journey with mindfulness for intrusive thoughts today!

How Does Mindfulness For Intrusive Thoughts Work?

Usually, when something really bad, uncomfortable, or scary happens in our lives, we can’t help. But obsess over it and replay the incident over and over again in our minds. This tendency is called rumination.

Mindfulness helps us to break this cycle of rumination by teaching us to observe thoughts without judgment and detach from them. It encourages us to view our thoughts and emotions as if we are an observer, rather than getting caught up in the moment. This helps us to gain insight into our thought patterns and develop healthier habits for managing intrusive thoughts.

Mindfulness can also help with reducing stress levels, which can be useful when dealing with intrusive thoughts. By allowing ourselves to become more aware of our feelings and reactions, we can better manage them in difficult situations. We can also learn to recognize when our thoughts are inaccurate or exaggerated, giving us the opportunity to correct these thought patterns before they become deeply ingrained.

During The Session

Now, if the session is with a professional and they are guiding the practice, they will usually start off by helping you to get comfortable and relax. This can involve breathing exercises and other relaxation techniques.

Then, during the mindfulness session, thoughts may come into your mind. These could be intrusive or ruminating thoughts or just random observations about what is happening in the room. Instead of judging or trying to control these thoughts, you should observe them without judgment or attachment and let them pass away.

The session will typically end with a few minutes of silence to allow for reflection on the experience. After the session is complete, it’s important to take some time to meditate on what you have learned during your mindfulness practice. This can help you to remember the insights gained during your session and take them away with you for future use.

The practice of mindfulness is an ongoing journey and can be applied in many aspects of life, from work to relationships and even emotional regulation. Regular practice can help you gain insight into how your mind works, allowing you to develop healthier coping strategies.

Hence, the practice of mindfulness is not much about controlling or changing thoughts, but rather about being curious and compassionate toward them. With time and regular practice, we can have better control over our lives and reduce the intensity of intrusive thoughts.

What Techniques Mindfulness Use To Stop These Thoughts?

What Techniques Mindfulness Use To Stop These Thoughts?The techniques of mindfulness for intrusive thoughts involve learning to observe and accept thoughts without judgment, as well as developing strategies for managing stress.

One way to begin is by recognizing the thought or feeling that arises, then taking a few moments to notice what comes up in your body. Pay attention to any physical reactions such as tightness in the chest or stomach and mentally observe how these sensations change as you become more aware of them.

Another useful technique for dealing with intrusive thoughts is to focus on the breath and use it as a tool for calming and centering yourself. Taking slow, deep breaths can help to shift your attention away from the thought or emotion that is causing discomfort.

Finally, using positive self-talk is another important way of managing intrusive thoughts. This involves speaking to yourself in a kind and compassionate manner, using words that validate your feelings. And remind you that it’s OK to experience difficult emotions.

By practicing these techniques regularly, you can learn how to better manage intrusive thoughts and gain insight into how your mind works. With practice, you can learn to recognize these thoughts for what they are and accept them without judgment. This will help to reduce the frequency and intensity of intrusive thoughts over time, allowing for more clarity and peace of mind.

What Are The Pros And Cons?

Before finalizing your choice of mindfulness for intrusive thoughts treatment, it is important to weigh out the pros and cons.


There are several benefits to using mindfulness for intrusive thoughts. Some of the most notable benefits include:

  • Reduced frequency and intensity of intrusive thoughts
  • Increased awareness and clarity of thought
  • Improved emotional regulation
  • Better control of stress levels
  • Increased feelings of calm and relaxation.


The main con associated with mindfulness for intrusive thoughts is that it can take some time and dedication to learn the techniques. Some other common cons might include:

  • Feeling overwhelmed by the amount of practice needed
  • Difficulty staying motivated to keep up with regular practice
  • Uncertainty about how to apply mindfulness in daily life
  • Need to find a qualified practitioner for guidance.

As you can see the pros and cons of using mindfulness for intrusive thoughts must be considered before engaging in the practice. While it can take some time to learn and apply the techniques, the long-term rewards can be well worth the effort.

Finally, it is important to have realistic expectations from mindfulness and seek guidance from a qualified health professional if necessary. With time and practice, however, mindfulness can help you gain insight into your own thought patterns and better manage intrusive thoughts.

How To Get Started With Mindfulness For Intrusive Thoughts?

How To Get Started With Mindfulness For Intrusive Thoughts?Starting a mindfulness practice for intrusive thoughts can seem like a daunting task at first, but it doesn’t have to be. Here are some simple steps to get started:

  • Start small: Begin with short meditation sessions and slowly increase your practice as you become more comfortable with the techniques.
  • Identify what works for you: Different techniques may work better for different people. Try a variety of strategies and find one that works best for you.
  • Seek guidance: If you feel overwhelmed, seek guidance from a qualified health professional who can help you learn how to implement mindfulness in your daily life.
  • Practice regularly: Regular practice is the key to gaining insight into your own thought patterns and managing intrusive thoughts.
  • Wear it proudly: Don’t be ashamed of your practice, instead wear it with pride as a symbol of resilience and strength.
  • Stay motivated: If you find it difficult to stay motivated, set goals or reward yourself for your efforts. Because if you continue to practice, the rewards can be life-changing.

By following these steps, you can begin to cultivate a regular practice of mindfulness that will help you gain greater insight into your own thought patterns and manage intrusive thoughts. With patience and understanding, you can learn how to better recognize and accept intrusive thoughts without judgment.

Most importantly, mindfulness for intrusive thoughts is a journey of self-discovery and growth. So don’t be afraid to take the first step and start your practice today!

What Other Methods Can Help Reduce Intrusive Thoughts?

In addition to mindfulness for intrusive thoughts, there are other strategies that can help you. Some of the common techniques include:

  • Cognitive Behavioral Therapy (CBT): CBT can help you identify and challenge the negative thought patterns that lead to intrusive thoughts. It works by helping you recognize the unhelpful thinking styles and learn to replace them with more positive ones.
  • Psychotherapy: Professional psychotherapy can help you gain insight into the underlying causes of intrusive thoughts and develop more effective coping strategies.
  • Medication: While medications may not always be necessary, they can sometimes provide relief for certain types of intrusive thoughts.
  • Exercise: Regular physical activity can help reduce stress and improve your overall mood, which in turn can help reduce intrusive thoughts.
  • Get enough rest: Getting adequate sleep on a regular basis is key to managing all mental health issues, including intrusive thoughts.
  • Nutrition: Eating a balanced diet is important for overall mental health and can help reduce intrusive thoughts.
  • Relaxation techniques: Relaxation techniques such as yoga, Tai Chi, and progressive muscle relaxation can all help to reduce stress levels and manage intrusive thoughts.

By incorporating these strategies into your daily life, you can learn how to better manage intrusive thoughts and lead a healthier and happier life.

No matter what method you choose, the most important thing is to remember that you are not alone in your struggle. There are many resources available to help you cope with intrusive thoughts and find relief. Don’t be afraid to reach out for help if you need it!


To conclude, mindfulness for intrusive thoughts can be really beneficial in reducing the frequency and intensity of unwanted thoughts. With time and practice, this technique can help you gain greater insight into your own thought patterns and better manage intrusive thoughts. Additionally, utilizing other strategies such as CBT and lifestyle changes can help to manage intrusive thoughts even further.

Ultimately, remember that everybody’s journey is unique and it may take some time to find what works best for you. With patience, however, you can learn how to gain control over your thought patterns and develop healthier habits.

Don’t hesitate to contact us immediately for more information! OCD is a mental health disorder characterized by obsessions and compulsions. Contact us today if you have any queries regarding OCD treatment, or ERP therapy the experienced therapists at OCDMantra can help: Book a trial OCD therapy session