OBJECTS]
45. The second method of concentration of the mind, namely, without the use of objects, consists of three stages: instantaneously expelling the thought at the very moment when it appears like a flash; leaving any thought that arises unfinished; bringing the mind to its natural state [absolute peace, not disturbed by thought processes (2).
(2) Briefly, the essence of these methods is to momentarily block a thought, allow thoughts to arise freely without limiting them, and bring the mind to a state of complete peace.
[STOP THINKING PROCESS]
46. The eradication of thought at the very moment when it arises like a flash is carried out as follows.
While meditating in the above manner, the meditator finds that thoughts continually arise because the mind reacts to stimuli. Knowing that you cannot allow even one thought to arise, you need to exercise vigilant control and try to block this continuous occurrence of thoughts. And as soon as a thought arises, you need to uproot it entirely and continue to meditate.
47. When the meditator devotes a longer period of time to efforts to prevent the occurrence of thoughts, he finds that thoughts follow each other on the heels of each other, and it seems to him that their number is infinite. This is knowledge of the nature of thoughts, which is recognition of the enemy (1). This is called the "first resting place." The first stage of peace of mind is achieved, and the yogi with an equanimous mind observes the continuous flow of thoughts as if he were serenely resting on the bank of a river, watching its flow (2).
The enemy of a yogi is uncontrollable thoughts.
To convey the meaning of this phrase, it was necessary to resort to a free extended translation. Literally it could be translated as follows: “This is called the “place of first rest,” like the bank of a river past which water flows.” In other words, if the yogi has acted successfully up to this point, he will be freed from the tyranny of the thought process and will be ready to perform the even greater tasks that await him on the Path to Nirvana.
48. As soon as the mind comes to a calm state, even for a moment (3), it notices the arising and passing of thoughts. At the same time, it will seem that there are more and more thoughts. But in fact, thoughts always arise, and there is no increase or decrease in them. Thoughts are born instantly. That which is apart from the arising of thoughts and is capable of immediately stopping this arising is Reality (4).
The Indian yogis define this shortest unit of time (which they can record) as the length of time between cutting the first and second of three hundred banana leaves, laid on top of each other and cut with one blow of the sword.
Tib. pierce, what-nyid. Reality is not the human mind, which experiences the continuous flow of thoughts. Reality is perceived only in the True State, and the yogi, being in it, if he has merged with Reality, with this Noumenal Source, can prevent the emergence of thoughts, just as a person who knows how to use a switch can turn on and off an electric current.
[NON-RESPONDING TO THOUGHT]
49. At the next stage, which is leaving unformed every thought that has arisen, the method consists of an indifferent attitude towards it, allowing it to act independently, without falling under its influence and without making attempts to stop it (2). Let the mind behave like its shepherd [or watchman], and you continue to meditate. Then thoughts will stop arising, and the mind will be in a passive, calm state, focused on one thing.
This method is diametrically opposed to the method described in paragraphs 46-48. However, for one who has mastered the preparatory exercises of yoga, there is no inconsistency between them, since both methods are mainly a means of disciplining the mind, in a certain sense fulfilling the same role as the Latin language for the schoolboy studying it. By the first method the yogi begins to understand that the formation of thoughts is as natural as breathing, and when the body is biologically functioning normally and the mind is active, the latter is as difficult to bring into a calm state as any other process inherent in embodied existence. The second method discussed here leads to the true goal when the Knower, having achieved superconsciousness, observes from the side and dispassionately the spontaneous flow of thoughts.
50. Again thoughts are going to rush like a meteor [sweeping in the sky for one moment, but in an uninterrupted way] (3).
(3) In the original - khyur-khyur. An onomatopoeic word meaning movement in relation to a meteor flying in the sky, an arrow cutting through the air, or a stream of smoke carried away by a light wind.
51. If you meditate as before, the state of peace will continue. This is called the "medium state of rest", likened [by its serenity] to the calm flow of a river.
52. Maintaining the mind in this inactive state leads to the formation of sediment in the mind (1).
(1) The sediment is thoughts, as becomes clear from the following saying.
53. The Expert in the Teachings (2) said:
If the mind is inactive, it becomes calm. When the water settles, it becomes transparent.
(2) The name of this sage is not given in the text. But it was Gampopa or Dzonkhapa, who were the illustrious apostles of the White Dynasty Guru, who transmitted, as stated in the formula of respect, this treatise (see Book 1, introduction: the author of the book and his fellow practitioner).
54. And the great teacher of yogis [Milarepa] instructed:
When the mind is in the original unchangeable
state, Knowledge is born.
When this state, which can be likened to the calm flow of a river, is maintained, the fullness of Knowledge is achieved.
O yogi, stop directing and formulating thoughts,
Keep your mind calm at all times.
55. The Great Saraha has briefly expressed in the following verses the essence of the teachings on this twofold method applied during meditation:
When the mind is bound [uninhibited], it strives
wander in each of the ten directions.
When it is free, it is hard and motionless.
And I understand now that he is as stubborn as a camel.
[METHOD OF BRINGING THE MIND TO A NATURAL STATE]
56. The third method, which is bringing the mind to its natural state, consists of four steps.
[GRADE SIMILAR TO BRAHMAN CORD SPINNING]
57. The first stage is to keep the mind in a balanced state with the same care with which a Brahmin thread is spun (1), since it must be spun evenly. It should be neither too tight nor too loose. Likewise, when meditating, you should not strain your mind too much, otherwise your thoughts will get out of control (2).
(1) The Brahmana cord, which a Brahmana wears as a sign of his caste, should, according to tradition, be spun by a virgin and with the greatest care, since if it breaks during spinning, misfortune will follow. Saraha (see books 2 - INTRODUCTION: 1. On the origin of the teachings of the great symbol) was a brahmana by birth, which explains the appeal to this analogy.
(2) Thoughts must be under the control of consciousness, which, like a shepherd, guards them.
58. If you relax too much, laziness occurs. Therefore, you need to meditate with equal energy.
59. First, the meditator uses the method of instantly cutting off thoughts (3) and therefore becomes tense. But when fatigue appears, you need to relax, allowing your thoughts to wander spontaneously (4).
(3) See paragraph 46.
(4) See paragraph 49.
60. This method of alternating tension and relaxation, used in our school, has now been discussed. The tension and relaxation of the mind, which can be likened to the increase and decrease in the tension of the threads during the spinning of a Brahmana thread, is called “keeping the mind in a state similar to the spinning of a Brahmana thread.”
[DEGREE SIMILAR TO DISCONNECTION OF STRAW]
61. In the second stage, called “separating the mind from thoughts like separating a strand of straw into pieces by pulling out a part,” the necessary condition is to make an unshakable decision to remain vigilant, because previous attempts to block thoughts created thoughts (1).
(1) The efforts hitherto made to prevent thoughts from arising, to control or not to control them, inevitably lead to the formation of other thoughts. Now the goal is to achieve a higher level of peace of mind. It is necessary to stop the continuous thought process, just as a rope of twisted straw is divided into parts, in which each stem of straw serves as an analogy for a separate thought, and the rope symbolizes the continuity of the thought process.
62. The methods of blocking thoughts described above involved the ability to cognition, leading to the formation of new thoughts, and this made meditation difficult (2).
(2) The yogi must now understand (and he is reminded of this) that he has not done enough yet. The goal is still far away. But at the same time, he begins to realize that his yoga classes are necessary for his further development, just as someone preparing to become an athlete needs exercises that develop muscles.
63. Disconnecting from the ability to know and from the knower and keeping the mind in an inactive calm state is called the way of freeing the mind from all mental activity and effort, and this method of disconnecting can be likened to breaking a cord of straw.
[DEGREE SIMILAR TO CHILD'S PERCEPTION]
64. The third stage is called “the state of mind of a child looking at the frescoes in a temple [and being completely absorbed in this activity].”
65. In order to keep vital currents in the channels, the mind is tied to the cognitive ability and the knower (1), like an elephant to a post.
(1) It was said above that the mind has the property of a stubborn camel. Now he is compared to a clumsy and clumsy elephant. There is a vital force in the body (Sanskrit prana), which is divided into ten vital currents (Sanskrit vayu). "Vayu" comes from the root "va" - to breathe or blow, meaning the driving force of prana. These vayu, consisting of negative prana, control the vital processes of the body, and therefore each of them has its own location and is in charge of certain functions. The normal health necessary for a yogi depends on the preservation of each vital current in its normal state, that is, in the channel which it should occupy (see The Tibetan Book of the Dead, p. 346).
66. As a result of this practice, smoke-like or ethereal forms arise, and the yogi experiences the bliss of ecstasy, being on the verge of fainting (2).
(2) This is due to the fact that the vital currents penetrate into the median nerve (Skt. sushumna-nadi), which is the main channel for psychic forces moving through their vehicles - vayu. In addition to this psychophysical factor, a spiritual factor operates in parallel, namely the first faint glimpses of knowledge of the mind, not affected by thought processes. In the West, this ecstatic state is called "illumination." This is the first fruit of achieved perfection in meditation. In this state, the yogi's mind embraces the deepest peace that arises from a direct feeling of unity with Nature and Its Source. The human nature of a yogi who has achieved the True State gives way to the divine. Now he is faced with the task of entering this state at will and remaining in it for an increasingly longer time. His final goal is to enter this state forever at the moment of death, or to choose the Supreme Bodhisattva Path and renounce this Freedom in order to help others achieve Liberation.
67. Visions arising in this inactive state of body and mind, when it seems as if one is floating in the air, must be perceived with indifference - without sympathy or antipathy, that is, not becoming attached to them and not turning away from them. Therefore, when there is neither attachment nor aversion to any vision that arises, such perception is called “the state of mind of a child viewing [the frescoes] in a temple [and being completely absorbed in this activity]” (1).
(1) A child, looking first at one fresco, then at another, does not feel attracted to one of them, but at the same time his attention is entirely focused on looking at the frescoes, since he does not know what else he will see. And such mental concentration, based on expectation, but without attachment, should be maintained by the yogi at this stage of mental training.
68. The fourth stage is maintaining the mind in such a state of indifference with which an elephant accepts pricks from thorns (2).
(2) At this stage, the “Knower” must be completely indifferent to such stimuli as continuously changing thoughts, just as an elephant, due to its thick skin, is insensitive to the pricks of thorns.
69. When thoughts arise in a calm state of mind, they are realized simultaneously with their arising. When the "Preventer" [that is, the consciousness trained through yoga to the vigilance discussed above for the purpose of controlling thoughts] and that which is to be prevented [that is, the process of thought formation] meet each other, the arising thought is deprived of its ability give rise to new thoughts (3).
(3) When calmness of mind is achieved, simultaneously with the appearance of a thought, apperception or its capture arises, which then occurs unconsciously or automatically, just as the heart beats. As a result, the development of thought stops, and it loses the ability to transmute into a new thought.
70. Since the "Preventer" appears himself and does not need to be sought, this state is called "the state in which the continuous stream of consciousness operates automatically."
71. The ability to maintain the mind in such a state in which thoughts are not hindered and are not reacted to when they are noticed, is compared to the indifference of an elephant that is not sensitive to the pricks of thorns, and hence it is so called (1).
(1) This yogic faculty may be classified as the highest form of indifference to physical and mental reactions to stimuli. This is one of the black steps at which the illusions of samsara are neutralized, and this path leads to the True State. However, this is not the ultimate goal. The ultimate goal is to realize that samsara (that is, the created world) and nirvana (that is, the uncreated world) represent an inseparable unity, comprehended at the final stage of analysis by the Mind illuminated by the Light of Bodhi. In other words, the state in which thoughts arise and the state in which thoughts do not arise are two opposites, which, upon mastering the yoga of the Great Symbol, will be perceived not as duality, but as unity.
[HIGHEST STATE OF REST]
72. This [state] is called the highest state of rest and is compared to an ocean on the surface of which there are no waves.
73. Although in such a tranquil state the movement of thoughts, their arising and disappearing are registered by the mind, it is called “the state in which the boundary between movement and rest disappears” because the mind has achieved tranquility and is indifferent to movement (2).
74. In this way, concentration of the mind on one thing is achieved.
75. That by which the “Moving” and the “Unmoving” are cognized [that is, movement and rest in an indivisible unity], is called, if It is correctly understood, “All-discriminating Wisdom, or the Supermundane Mind” (3).
The human mind is inseparable from the One Mind. The purpose of yoga is to bring about this union of the human and divine aspects of the mind. This will happen only when the mind is freed from the illusions of samsaric existence and knows itself. All-discriminating Wisdom is the Wisdom of the Bodhic (Supramundane) Consciousness (or Mind) in the state of nirvana, which gives the ability to cognize each thing separately and all things in their unity.
76. As the Graceful Sutra (1) says:
Related information.
Bad thoughts appear in your head for a variety of reasons. They can sit in the subconscious for a long time and interfere with a normal life. Therefore, they must be driven away. Let's learn how to get rid of bad thoughts in several ways.
The influence of bad thoughts on life
Negative thoughts are very difficult to control. They prevent you from resting and do not give you peace even in a comfortable environment. This can cause deterioration not only in mental health, but also in physical health. A person becomes irritable, absent-minded, suspicious, hot-tempered, and more and more new diseases appear.
Also, constantly thinking about the bad takes up too much time. Although it could have been spent on really important things. A person gets stuck in his experiences and does not move forward. Thoughts are material. Negative thoughts only attract troubles and realize fears.
“Don’t take bad things into your head or heavy things into your hands,” - this is what people say, and for good reason. You need to free your head from pessimistic thoughts, and not overload yourself with physical labor in order to maintain your health. And bad thoughts always entail dire consequences. Therefore, it is imperative to get rid of negativity.
Reasons for bad thoughts
Every anxiety has a source. It must be determined in order to understand how to proceed. Very often negative stories from the past interfere with life. A person experiences guilt (although it may be far-fetched) and constantly worries about this.
For other people, negativity becomes a character trait. They are also called complainants. They love to do soul-searching and have been pessimists since childhood.
Negative personal qualities also poison life. This may be self-doubt, in which any event or decision becomes a test. Suspiciousness can be viewed in the same vein. In such a person, anything can put anxiety in his head, from a news report to the conversation of random passers-by.
Of course, the source can also be real problems that a person cannot solve. Waiting for the outcome is what makes you nervous, imagining not the most optimistic scenarios in your head.
But religion explains in its own way why there are always bad thoughts in your head. It is believed that the cause of obsessions and experiences is evil spirits, demons. They need to be fought in an unconventional way - through prayer.
Let's look at several techniques that psychologists recommend using when bad thoughts arise.
Calculation
The first step to solving a problem is to understand what is causing your anxiety. The reasons can be very deep, so it is better to visit a psychologist. But you can try to cope on your own. To do this, on a piece of paper you need to write all your fears in two columns: real and fictional, and then opposite each one - his decision, that is, what needs to be done so that the anxiety does not come true.
For example, how to get rid of bad thoughts about an open window or an unturned stove? Every time before leaving the house you need to double check this action.
Solution
Often negative thoughts appear due to unresolved problems. If a way out of the situation can be found, then you need to act. Bad thoughts about the problem will go away as soon as it is resolved. But, unfortunately, many are often accustomed to complaining and doing nothing to change the situation. If you are reading this article, then this is not about you. You are definitely ready to act, and everything will work out for you. You just need to identify the source of the anxiety.
Adoption
Not all problems can be solved; sometimes nothing depends on the person. For example, a relative or friend is hospitalized and is fighting for his life. In such a situation, it is quite normal to worry. The solution is to accept negative thoughts. You need to realize what you are actually experiencing, and there is nothing unusual about it.
Are bad thoughts creeping into your head? Accept them and live with them. But you don’t need to give them free rein, otherwise they will take over the behavior. It is better to observe negative messages from the outside, without subsequent reaction to them. The essence of this technique is action, not savoring thoughts. So do everything you can and leave the rest to chance.
Removal and replacement
This method will require a little awareness and understanding of your emotions. As soon as you feel negativity appearing in your head, immediately remove it, as if you were throwing garbage into a bin. You need to try not to get hung up on thoughts, not to develop this topic, but try to forget about it. The best assistant in this matter will be substitution. The point is that you need to start thinking about something pleasant, positive, or at least neutral.
With this technique, there is no need to figure out how to get rid of bad thoughts. They are not fed, but replaced by other events. Each time it will turn out easier and better. And after some time, consciousness will begin to use this method automatically.
Postponement
It’s not for nothing that they say that the morning is wiser than the evening. Sometimes it's best to postpone your thoughts until later. For example, if you can't sleep because of bad thoughts, promise yourself that you will definitely think about it tomorrow. If the problem is not particularly serious, then the brain will easily agree with this proposal. Most likely, in the morning the negativity will no longer bother you and will even resolve itself.
This is a very simple but effective technique. It can be used in many situations. There is no point in thinking about something that will become insignificant in the future. Realizing this makes it much easier to get the negative things out of your head. For serious problems this method will not work. It is better to find solutions for them.
Suppression
Bad thoughts suddenly appeared in your head, what should you do then? It is necessary to suppress the desire to be upset as quickly as possible so as not to develop an unpleasant topic. To do this, you need to put aside all your affairs, count to thirty and take five deep exhalations and inhalations. The brain needs time to comprehend the subject of thought, so as not to make irrational conclusions and unreasonable actions.
If the anxiety still does not go away, then repeat all the steps. If possible, go outside and take a short walk. This will allow you to put your thoughts in order and even distract you from negativity.
Reduction to the Absurd
You can try the completely opposite technique. On the contrary, you need to completely immerse yourself in bad thoughts and consider what bad things could happen as a result. It is most effective to imagine the most. Use your imagination, use exaggeration, make your thoughts vivid.
For example, you need to pass an important interview. It is clear that many people have bad thoughts at such moments. Imagine in vivid colors what kind of failure might await you. The head of the HR department, as soon as he sees your resume, starts screaming loudly and throwing tomatoes. You decide to escape such shame and run out of the office. But then the cleaning lady throws a wet rag at you because you trampled the entire floor. Out of surprise, you fall, get up and run again. And then you are kidnapped by aliens and taken to another planet.
Absurd, isn't it? But it is precisely this kind of exaggeration that takes away the power of negative thoughts. You just have to try it to be convinced of the effectiveness of the technique.
Wording on paper
Psychologists also recommend putting all your bad thoughts on paper. They need to be written down in detail, in all colors and details. The more often we formulate experiences, the less often we return to them. This means they will bother you less and less. Bad thoughts written down on paper should be considered a completed stage, so the piece of paper can be torn or burned.
Sometimes it is more effective not to destroy records. In some situations, it is better to fill out two columns on the sheet - negative and positive thoughts, so that you can compare them later. The first records negative experiences. And in the second - pleasant. It could also be some positive attitudes. For example, “I am smart”, “I do a good job”, “I am a wonderful wife” and so on.
You can write down only your good qualities on paper and place it in a visible place (on your desk or in the bathroom). As soon as bad thoughts appear, immediately look at this list to remind yourself of the good.
Positive social circle
Pay attention to what kind of people surround you. Think about whether among your acquaintances and friends there are those who evoke negative thoughts. If you count even a few such people, then you shouldn’t blame yourself and upset yourself even more. Whatever the true reason for the behavior, relationships with these people are harmful to mental health. Experts recommend temporarily avoiding these individuals. If during this period your mood and well-being have improved, then it will be better to end the relationship with them.
You should not stick with people who constantly insult, ridicule, or disrespect your hobbies and time. It’s better that you have one friend, but a positive one, and you don’t have to think about how to remove bad thoughts. Cheerful people always bring back good memories, lift your spirits and charge you with positive energy.
There are also universal methods that perfectly help cope with bad thoughts. Psychologists also recommend actively using them. They bring feelings into balance in cases of mild anxiety, and in more complex cases they only enhance the effect of the above techniques. Their main mechanism is distraction. Perhaps these methods will be familiar to many from personal practice.
Positive music
Scientific research has proven that you can drown out bad thoughts with the help of a pleasant melody. Therefore, determine for yourself the best music channel or wave on the radio, and also create a playlist of positive songs in your gadget. As soon as you feel that disturbing thoughts are penetrating your consciousness, turn on the music loudly and cheer yourself up.
A favorite hobby or activity will help you take your mind off your fears and anxieties. This can be any activity that brings pleasure (dancing, singing, riding a bike, handicrafts, reading books, growing flowers and much more).
Some people get rid of stupid thoughts by doing dirty work - cleaning the house. They start washing dishes, floors, dusting, cleaning closets, and so on. Of course, positive music will brighten up an unloved task. This way, bad thoughts will receive a double blow and disappear in one moment.
Physical exercise
Sport is an excellent way to get rid of bad thoughts. Physical activity relieves adrenaline, unloads the nervous system, and therefore relieves stress well. In addition, with regular exercise, a beautiful, toned body will be a pleasant bonus. Such psychological relief, combined with awareness of one’s attractiveness, increases self-confidence and reduces the number of reasons for concern. Just don't overload yourself. We must not forget about moderation and proper rest, so as not to leave room for negative experiences.
Proper nutrition
It is drinking and food that give us the resources and strength to exist. An unbalanced diet, hunger or lack of fluid depletes the body and leads to fatigue. It is she who creates the conditions for worry even about a minor matter. Therefore, it is important to eat healthy food and drink healthy drinks (fresh drinks, freshly squeezed juices, compotes, green tea and clean water). In moments of sadness, you should treat yourself to food antidepressants: chocolate, raisins, bananas, hazelnuts and whatever you like. Psychologists say that delicious food also drives away bad thoughts.
Appeal to God
Prayer helps religious people get rid of bad thoughts. Only sincere appeal will become a powerful weapon in the fight against evil spirits. Prayer will establish an energetic connection with the deity and drive away inner demons. Only here the moment of humility with what is happening is important if you are not satisfied with certain circumstances. If the problem is despair or despondency, then you need to turn to higher powers with gratitude. If you are offended or angry at another person, you should forgive him yourself and mention his pardon in prayer.
It is not necessary to know famous texts to receive help from higher powers. It is enough to sincerely address and express everything in your own words, then you will definitely be heard.
Now you know how to get rid of bad thoughts if they visit you. You can use psychological techniques, universal techniques, or prayer if you are a religious person.
More about intrusive thoughts: what is it, treatment for OCD. Psychology
Syndrome of obsessive states and thoughts - OCD. What kind of mental mechanism is this, and how to get rid of obsessive thoughts and fears? Video
Greetings!
This article is very important for me because I have personal experience with the problem of obsessive thoughts.
And if you are reading it, perhaps you yourself have encountered something like this and don’t know what to do about it.
We will talk not only about knowledge of psychology, but also, what is even more important, about your own experience, feelings and important subtleties, which in order to know about, you need to go through it yourself.
I want you to apply and verify what is discussed in this article from your own practical experience, and not from someone else’s words that you heard or read somewhere. After all, nothing and no one can replace your own experience and awareness.
I will repeat myself somewhere throughout the article, but only because these are very important points to which I want to draw your special attention.
So, intrusive thoughts, what are they?
In psychology there is such a concept as “mental chewing gum.” This name alone should tell you something - a sticky, viscous, addictive thought. 
Obsessive thoughts, obsessive states or obsessive internal dialogue - scientifically OCD (), otherwise called obsessive-compulsive neurosis.
This is a mental phenomenon in which a person develops a painful feeling of forced occurrence of some repeatedly repeated information (some thoughts) in his head, which often leads to obsessive actions and behavior.
Sometimes a person, exhausted by obsession, himself invents some behavior for yourself, action-ritual, for example, counting some numbers, license plates of passing cars, counting windows or pronouncing certain “safe words (phrases)” to yourself, etc. etc., there are many options here.
He comes up with this behavior (action) as a way of some protection from his obsessive thoughts, but in the end these “actions-rituals” themselves become obsessions, and the situation only gets worse over time, because these actions themselves constantly remind the person of his problem, reinforce and strengthen it. Although this can sometimes help in moments, it is all one-time, short-term and does not relieve OCD.
The mechanism of obsessive-compulsive disorder (OCD)
No matter how strange it may seem to anyone, the main reason for the emergence and development of obsessive states, no matter in what form it manifests itself, are: firstly, the formed the habit of constantly conducting an internal dialogue with oneself, and in an automatic (unconscious) way on any exciting old or new occasion;secondly, this attachment to some of your beliefs (ideas, attitudes) and deep faith in these beliefs.
And this kind of obsessive thinking, to a greater or lesser extent, is present in many people, but many do not even know about it, they just think that this is right, that this is a normal way of thinking.
Having become habitual, obsessive internal dialogue manifests itself not only in what is important to a person, but also in any everyday, everyday and new situations. Just watch yourself carefully and you will quickly understand this.
But more often this manifests itself in what a person is fixated on, what has been bothering him greatly and for a long time.
Constantly scrolling through a monotonous, restless (often frightening) and essentially useless internal dialogue can cause such fatigue that there is no other desire except the desire to get rid of these thoughts. Gradually, this leads to fear of one’s own thoughts, of their appearance, which only aggravates the situation.
A person loses freedom and becomes a hostage to an obsessive state. Insomnia, symptoms of VSD () and almost constant, increased anxiety appear.
Actually, general internal anxiety and dissatisfaction for some reason led to the possibility of this problem, but this is the topic of other articles.
Obsessive ideas (thoughts) in their essence.
What exactly are obsessive thoughts in their inner essence?
It is very important to understand that obsessive thoughts are those thoughts that, without our will, force us to think about something. As a rule, these are stressful, monotonous (monotonous) Scrolling internal dialogues the same mental plot, just in different ways. And this unconscious stream of thoughts in the head can absorb attention so much that at this moment everything else happening around almost ceases to exist.
The obsessive state, as a function of the brain, oddly enough, has its own certain natural task, it plays a certain role and is something like a “reminder”, “signal” and “forcer” that push a person to something.
Many of you may now be thinking, what is some kind of “reminder” and “signal” here, because obsessive thoughts are still just thoughts.
In fact, these are not just thoughts. And the main difference between obsessive thoughts and ordinary, logical thoughts is that these thoughts, despite all their often apparent reasonableness, do not contain anything sensible in their internal filling.
These irrational, emotional thoughts, as a rule, are always associated with our fears, doubts, grievances, anger, or something important and disturbing to us. These thoughts are always based on an emotional charge, that is, their basis is emotion.
What could be useful about this obsessive mechanism?
An obtrusive Signal is called a signal that tells us something. This mechanism is mainly designed to automatically remind and focus our attention on what we consider important to ourselves.
For example, if you have a bank loan that needs to be repaid, but you don’t have any money right now, and if you are a sensible person, you will look for a solution. And obsessive thoughts that, whether you want it or not, will often or constantly, at any time of the day or night, remind you of the situation that has arisen so that you resolve it.
Another example of the usefulness of this intrusive feature.
What is so vitally important that a person can think about that can lead him to an obsessive state?
About money, about a better job, better housing, personal relationships, etc. For example, a person has a goal, and he begins to constantly think about it, makes plans, without looking up, does something and continues to think about it.
As a result, if this continues non-stop for a long time, a moment may come when he, having decided to take a break, tries to switch and occupy himself with something else, but notices that he continues anyway unconsciously reflect on your important goal.
And even if he tries to use willpower and sound reasoning to tell himself “stop, I need to stop thinking about this, I need to rest,” it won’t work out right away.
Obsessive thoughts, in this example, force a person to think about important things. That is, they perform a completely useful role, not allowing a person to stop there, but at the same time, not caring at all about his health, because it is not their business, their only role is to signal, remind and push.
The very occurrence of an obsessive state is dangerous and harmful for us - it is a sign that mental problems have begun.
Just keep in mind: no matter what important things you do, if you don’t give yourself proper rest, this can lead to some kind of disorder, chronic fatigue, increased anxiety, obsessive states and neurosis.
There is only one conclusion here
- no matter how valuable and useful what you do and what important things you think about, you must always take breaks, stop and allow yourself to have a good rest emotionally, physically and especially mentally, otherwise everything can end badly.
Obsessive thoughts about an alarming (frightening) occasion
Obsessive thoughts can be associated both with something natural and completely reasonable, and with something completely absurd, frightening and illogical.
For example, thoughts related to health, when a person, having felt some painful symptom, begins to worry, think about it, and the further he goes, the more he frightens himself. My heart began to pound or pound strongly, and I immediately thought: “Something is wrong with me, maybe my heart is sick.” A person becomes fixated on this symptom, worries, and obsessive thoughts arise about this, although in reality there is no illness. It was just a symptom caused by some disturbing thoughts, fatigue and internal tension.
But you can’t just take them and immediately ignore them. Perhaps it really makes sense to listen to these thoughts, because you really may have some kind of physical illness. In this case, consult a doctor. If, after all the tests, you were told that everything is fine with you, but you still continue to worry, go to a second doctor, but if it is confirmed there that you are healthy, then it is so, and you are now simply susceptible to OCD .
Other people are attacked by the obsessive thought of harming and even killing someone close to them or doing something to themselves. At the same time, the person does not really want this, but this thought itself haunts him and frightens him because it even occurs to him.
In fact, this is a proven fact: there is no recorded case in the world that would lead to dire consequences. It is precisely the presence of these obsessive thoughts that keeps a person from such actions. And the fact that they arise means that you not inclined to this, otherwise it would not frighten you.
Those who are prone to something like this do not worry within themselves. They either act or wait, that is, they really want it and at the same time do not worry about it. If this scares you, it means you are not like that, and this is the main thing.
Why did you have your problem? Something like the following happened to you. Some crazy thought once visited you, and instead of saying to yourself: “Well, stupid things can come to mind,” and not attaching any importance to it, you would leave yourself alone, get scared and begin to analyze.
That is, at that moment some thought came to you, you believed it and believed that since you think so, it means that you are like that and can do something bad. You trusted without solid reasons this irrational thought, not knowing that such absurd thoughts can occur to any healthy person, is a completely ordinary phenomenon. This thought, in turn, caused an emotion in you, in our case the emotion of fear, and off we go. Subsequently, you became fixated on this thought because it scared you, you began to analyze a lot and endowed it with power (gave importance), so now you have a problem, and not at all because you are some kind of abnormal or mentally ill, that you can and you want to do something so terrible. You just have a disorder that can definitely be treated, and you definitely won’t do anything bad to anyone.
Thoughts themselves cannot force you to do something; for this you need a real, strong desire and intention. All they can do is make you think, but nothing more. This is also, of course, very unpleasant, and how to deal with it, how to get rid of obsessive thoughts, will be below.
For others, obsessions may be related to everyday things, for example, “Did I turn off the stove (iron)?” - a person thinks and checks a hundred times a day.
Some are afraid of becoming infected with something and constantly or repeatedly wash their hands during the day, clean the apartment (bath), etc.
And someone may long worry and obsessively think about their appearance (), or constantly worry and think about their behavior in public, self-control and their status in society.
In general, everyone has their own, and no matter how much more terrible or acceptable what is being imposed is, it is all essentially the same thing - OCD only in different manifestations.
An example of how obsessive thinking can manifest itself
Let's briefly, using a simple example, see how often the habit of obsessive thinking can manifest itself, and what physically strengthens and reinforces this habit.
If you have had a conflict or argument with someone, and some time has passed, but the thoughts associated with the situation do not go away.
You continue to mentally, unconsciously scroll through this in your head, conduct an internal (virtual) dialogue with the other side, argue about something and find more and more new justifications and evidence of your rightness or your guilt. You get angry, threaten and think: “You should have said such and such or done such and such.”
This process can go on for quite some time until something catches your attention.
You worry and get nervous over and over again, but in fact you are doing something very real, very harmful. absurd, which is reinforced and automatically driven emotionally intrusive condition and anxiety.
The only right thing to do in this situation is to stop thinking about it, no matter how much you want to and no matter how important you think it is.
But if you succumb, and this obsessive process drags on, it can be very difficult to gather yourself internally and stop the internal dialogue.
And you can aggravate the problem even more if at some point you realize that you are not in control of the situation at all, you become even more frightened by these thoughts, you begin to fight them in order to somehow distract yourself, and you begin to blame and scold yourself for everything that is now happens to you.
But the fault for everything that happens to you is no longer only yours, but also in the running mechanism, which has both a mental basis and a physical and biochemical component:
- certain neurons are excited, and stable neural connections are created, in which the production begins automatic reflex response;
- the body produces stress hormones (cortisol, aldosterone) and a mobilizing hormone - adrenaline;
- the autonomic nervous system (ANS) is activated, and somatic symptoms appear - the muscles of the body tense; increased heart rate, blood pressure, tension, sweating, trembling in the limbs, etc. Very often there is dry mouth, fever, a lump in the throat, difficulty breathing, that is, all signs of VSD (vegetative-vascular dystonia).
Remember: why scold and be angry with yourself in this situation - crime against yourself, much here simply does not depend on you; stabilizing all these symptoms takes time and the right approach, which will be discussed below.
By the way, you shouldn’t be afraid of these symptoms listed above; this is a completely normal reaction of the body to your anxious state. The same as if it arose real a threat, for example, a huge dog would run towards you, and you would naturally be afraid of it. Immediately the heart would pound, the blood pressure would rise, the muscles would tense, the breathing would become faster, etc. These unpleasant symptoms are the consequences of the release of chemical elements and adrenaline, which mobilizes our body at the moment of danger.
Moreover, notice and realize the fact that all this happens in our body not only at the moment of a real threat, but also during far-fetched, virtual, when there is no real danger now, no one attacks you, and nothing falls from above. The only danger is in our heads - we think about something worrying, overwhelm ourselves with some disturbing thoughts and begin to tense up and get nervous.
The fact is that our brain simply does not feel the difference between what is happening in reality and mental (mental) experience.
That is, all these strong, unpleasant and frightening symptoms can easily be caused by disturbing (negative) thoughts, which will provoke some unwanted emotions, and those, in turn, unpleasant symptoms in the body. This is what many people constantly do, and then, in addition, they begin to be afraid of these natural symptoms and even bring themselves to PA () and.
Now, I think, it will be difficult for you to immediately realize this, because this moment of the relationship between the psyche and the body requires a more detailed and in-depth explanation, but this will be discussed in other articles, but now, so that you can slowly begin to understand yourself, I will tell you I again suggest learning to observe yourself, your thoughts and emotions.
Understand where and what comes from, how thoughts, emotions and other related sensations arise; what happens unconsciously and what we consciously influence; how much it all depends on us, and how your thoughts affect your current state.
How to get rid of obsessive thoughts and fears on your own?
The first thing you need to realize is the fact that you cannot completely believe everything that comes into your head, and you cannot associate (identify) yourself, your “I” only with your thoughts, because we are not our thoughts. Our thoughts are only some part of ourselves. Yes, very important, intellectual, necessary for us, but only a part of us.
Logic (thinking) is our main ally, it is a magnificent tool given to us by nature, but we still need to be able to use this tool correctly.
Most people are confident that ALL our thoughts are only our own thoughts, we are the ones who think them up and then think them over.
Indeed, since some thoughts arise in our head, then these are, of course, our thoughts, but besides this, they are largely derivatives of various external and 
internal factors.
That is, what we can experience and what thoughts come to our mind now, does not depend only on us, whether we like it or not. All this directly will be associated with our mood at the moment (good or bad) and will be a consequence of circumstances and past experiences beyond our control.
If we had different attitudes, a different mood, a different past, for example, we would have been born to different parents or would now live in Africa - we would have completely different thoughts.
If some negative moment had not happened to us in the past, there would be no bad experience, therefore, there would not be any obsessive thoughts.
When we associate ourselves, our “I” only with our thoughts, when we are confident that our thoughts are OURSELVES, then we have no choice but to deeply believe everything that comes to mind, and yet it can come this...
In addition, it is very important to realize that we are able to observe our thoughts, comment on them, evaluate, judge and ignore them. That is, we are something that can be attended to out of thinking, to be aware of yourself outside of your thoughts. And this suggests that we are not only our thoughts, we are something more - what can be called a soul or some kind of energy.
This is a very important point in solving this problem. You need to stop identifying yourself with your thoughts, stop believing that they are you, and then you will be able to see them from the outside (detached).
Our body talks to us all the time. If only we could take the time to listen.
Louise Hay
If you start observing yourself and your thoughts, you will quickly notice the fact that most of our thoughts in our heads are nothing more than automatic thoughts, that is, they arise unconsciously, on their own, without our desire or our participation.
And what’s most interesting is that most of these thoughts are repeated day after day. These are 80-90% the same thoughts only in different variations.
And these are not just someone’s words, this is a proven scientific fact based on numerous studies. In fact, every day we most often think and replay the same thing in our heads. And you can trace it yourself.
Second step which I briefly wrote about in the article ““, you cannot in any way fight obsessive thoughts, resist and try to get rid of them, brush them aside and forget about them.
Watch yourself: if you try very hard not to think about something, then you're already thinking about it.
If you strive to get rid of thoughts, switch or somehow drive them away, then they will overcome you even stronger and more persistently.
Because by resisting you themselves you endow them with an even greater emotional charge and only increase internal tension, you begin to become even more anxious and nervous, which, in turn, intensifies the symptoms (unpleasant physical sensations) that I wrote about above.
Therefore the key point is don’t fight your thoughts, don’t try to forcefully distract yourself and get rid of. This way, you will save a lot of energy that you are now wasting on fighting them without getting anything in return.
How to stop obsessive internal dialogue if you can't fight?
At the moment when obsessive thoughts visited you, and you realized that these thoughts do not tell you something really necessary (useful) - it is just from time to time, repeatedly, like a broken record, a repeating internal dialogue that somehow something is very disturbing and has not yet resolved your problem - simply, impartially, indifferently begin to ignore these thoughts, without trying to get rid of them.
Let these thoughts be in your head, allow them to be, and observe them. Look at them even if they scare you.
In another way, and perhaps it would be more correct to say, without entering into dialogue with them, without analyzing You just contemplate them gently trying not to think about them.
Do not analyze what obsessive thoughts tell you, just observe them without delving into their essence. Always remember that these are just ordinary thoughts that you are not obliged to believe in, and you are not at all obliged to do what they say.
Don't avoid sensations
Also observe the emotions and sensations in your body that these thoughts cause, even if they are very unpleasant to you. Take a closer look and feel what, how and at what moment is happening. This will give you an understanding of why your unpleasant symptoms occur and why at some point you begin to feel worse.
Just like with thoughts, don't try to get rid of these sensations, give in to them even if you feel bad for a while. Remember that these are completely natural, although painful, symptoms, and they have a reason. During the war, people experienced even worse things, and afterward they lived long and healthy.
These sensations are necessary accept and live to the end. And gradually inside you, at a level deeper than our consciousness (in the unconscious), a transformation of these sensations will occur, and they themselves will weaken until at some point they no longer bother you at all. Read more about the sensations in this.
Without struggling with internal processes, you can smoothly shift your attention to breathing, make it a little deeper and slower, this will speed up the recovery of the body (read more about proper breathing).
Pay attention to the world around you, people and nature - everything that surrounds you. Look at the texture of various things, listen to sounds, and while doing something, direct all attention on this matter, that is, plunge into real life with full attention.
Acting in this way, it is not necessary to do everything in the sequence I described, do it the way it works for you now, the main thing is that observe everything consciously and carefully.
If thoughts return, let them be, but without mental analysis and struggle from your side.
Your indifference and calm attitude without fighting these thoughts will significantly reduce or completely deprive them of their emotional charge. With practice you will understand this yourself.
Don't rush things, let everything take its natural course, as it should. And these thoughts will definitely go away on their own. And they will leave without consequences or without serious consequences for you. It will turn out that you calmly and smoothly, somewhere unnoticed by yourself, naturally turn your attention to something else.
By learning not to fight thoughts, you learn to live when these thoughts are there and when they are not. There are no annoying thoughts - great, but if there are - that’s also normal.
Gradually, as your attitude towards them changes, you will no longer be afraid of the appearance of any thoughts, because you realize that you can live calmly without fear or torment by them. And these thoughts in your head will become less and less, because without running away from them, without giving them strength, they will lose their sharpness and begin to disappear on their own.
Confronting obsessive thoughts and finding a logical solution
It happens that, trying to get rid of a constantly overwhelming, obsessive thought, you look for some thoughts or mental solutions that would calm you down.
You think intensely, perhaps argue with yourself or try to convince yourself of something, but by doing so, you only strengthen the problem from the inside.
In an argument with obsessive thoughts, you will not prove anything to yourself, even if you manage to find a thought that will calm you down for a while, soon the obsessive thoughts in the form of doubts and worries will return, and everything will begin in a circle.
Trying to replace thoughts or convince yourself of something with obsessive states does not work.
How to get rid of obsessive thoughts: mistakes and warnings
Don't count on quick results. You could have been nurturing your problem for years, and in a few days changing your attitude towards thoughts, learning to observe them impartially without succumbing to their provocation - it will be difficult, and this really needs to be learned. Some people will have to overcome a lot of fear, especially in the beginning, but it will get better.
You may succeed in something almost immediately, and for some it will immediately become easier, for others it will take time to feel how it all happens, but everyone without exception will have downturns, the so-called “kickbacks” or “pendulum”, when past states and behavior return. The important thing here is not to get discouraged, not to stop and keep practicing.
Very bad talk to someone about your condition, what you are experiencing, share and discuss your experiences not with a professional person.
This can only ruin everything. Firstly, because you once again remind yourself, your psyche, your unconscious of what is happening to you, and this does not contribute to recovery.
Secondly, if the one to whom you are telling something, showing his initiative, begins to ask: “Well, how are you, is everything okay? Are you feeling good already?” or “Don’t worry about it, it’s all nonsense,” - such questions and words can simply destroy the healing process. You yourself can feel what you feel at the moment when you were told something like this, take a closer look at your inner sensations, you are clearly getting worse, you are acutely starting to feel sick.
Therefore, it is very important to exclude any conversations on this topic with other people except a medical specialist. Thus, by not communicating about what you are experiencing, you will remove many reminders (internal messages) that you are supposedly sick, and you will stop developing your problem deeper.
Trying not to fight with obsessive thoughts, you observe them, but at the same time, you internally want and try to get rid of them, fight them, that is, essentially the same struggle occurs.
Therefore, a very important initial step here is to capture and record the wish get rid of obsessive thoughts. Don't be led by this desire, just be aware of it within yourself.
There is no need to wait impatiently for these thoughts to go away and for them not to appear again.
This is impossible, because you can’t fool your memory, and inducing amnesia, friends, well, that’s unwise. If you are constantly waiting for some of your thoughts to disappear and never return, you are already creating resistance and struggle, which means the problem will remain a problem, and you will continue to dwell on it.
The key to solving it is not that these or similar thoughts will no longer happen, but in your correct approach - in changing the attitude (perception) towards them. And then you simply won’t care much about what sometimes comes into your head.
Notice this fact, when you are already immersed in an obsessive internal dialogue, or you have some kind of obsessive fear, sound logic completely stops working. You seem to be able to remember or think about something right and necessary at this moment, you can say sensible words to yourself, but if you fail to immediately follow them, then the logic is no longer perceived, the obsessive state stubbornly dictates its own. Even understanding the absurdity of this obsession (and many people do), it is impossible to get rid of it either by willpower or logic.
Impartial(no rating) mindful observation without logical analysis(because in essence obsessive thoughts are absurd, and even if in some cases they come for the purpose, they only remind and signal that they are needed some practical steps to solve the problem, and not about the fact that these thoughts need to be thought), without identifying yourself with this state (that is, observe everything that happens inside you: the thought process and sensations from the outside, you - separately, the obsessive state (thoughts and sensations) - separately), and natural, soft, without resistance to these thoughts switching (when you don’t try in any special way, by force of will, to be distracted, get rid of, forget, etc., that is, you accept everything that is happening to you now), is the most correct way out of the situation and the natural process of recovery (liberation from an obsessive state and thoughts), except .
If you had done this in the first place, you wouldn't have this problem now.
P.S. Always remember. In any case, no matter what the intrusive thoughts are telling you, there is no point in going deeper into them and replaying the same thing a hundred and a hundred times.
Even if some kind of obsession suddenly turns out to be justified and will inform you about a real matter or some real problem, then you must solve it in a practical way ( actions), and not thoughts. You just have to do what you need to do; what the intrusive thought tells you, and then there will be no reason to worry and think about it.
Best regards, Andrey Russkikh
I had been preparing this article for a long time, but I still could not write it for the reason that I was not sure that I had a complete understanding of how to get rid of obsessive thoughts.
Now I have experienced first-hand how to deal with such thoughts and I am fully prepared to tell you about it.
Perhaps some of my readers think that from the moment I started creating this site, I completely got rid of all personality problems. Indeed, I had already changed a lot by the time of the first entries in this blog, but my current state cannot be called complete freedom from negative emotions, prejudices and fears.
My situation can be described as a struggle with myself, during which experience and materials for these articles are born. Of course, in this confrontation between my true Self and the primitive, instinctive, emotional Self, the former gradually wins.
But this struggle continues: two steps back and four steps forward. Self-development stems from awareness of one’s shortcomings and working on them. If there is no struggle, then this does not indicate final victory, but rather capitulation.
After all, self-development is an endless process. I continue to face some problems and struggle with them. Including obsessive thoughts.
Mental "chewing gum"
I've always had these thoughts. They could occupy my head and make me nervous, endlessly thinking about the same experiences. It was like mentally chewing gum.
I constantly chewed the same thoughts in my head, trying to resolve them, untie some imaginary knot. But from my attempts to loosen it, on the contrary, it became even tighter.
I remember how, back in my early childhood, I couldn’t stop thinking about some things that I didn’t have to think about at all. My brain’s habit of endlessly “processing” certain experiences and ideas must have worsened during times of other psychological problems.
I recently realized that I have learned how to deal with intrusive thoughts. Moreover, I am ready to formulate a method that allows me to get rid of them. I realized that this article can now finally appear.
By the way subscribe to my Instagram follow the link below. Regular useful posts about self-development, meditation, psychology and relieving anxiety and panic attacks.
Intrusive thoughts stem from emotions
This is the first thing you must understand. Obsessive thoughts are emotional, unconscious, irrational in nature. They are associated with your unreasonable fears, anxieties and complexes.
That's why they are obsessive. The emotions that form in you make you constantly think about something. They seem to signal “Problem! Problem! We must look for a solution!”
It's like a notification in Windows or another operating system that appears in the form of an icon and will annoy your eyes until you update some program, remove the virus, or install the necessary driver.
We can say that obsessive thoughts also have a positive function. They remind you of problems you need to solve. And you can’t just turn off these “notifications.” It's hard to die of hunger when your brain constantly reminds you of food.
But, unfortunately, obsessive thoughts do not always tell us about some real problem. The mechanism for the appearance of these thoughts is quite subtle. And if, for some reason, the “standard settings” of this mechanism go astray, then natural human fears and worries can take an extreme form, manifesting itself in the form of obsessive thoughts, which are very difficult to get rid of.
Everyone knows how normal concern for one's health can develop into hypochondria, how natural fear of danger threatens to turn into paranoia.
And so you become a regular visitor to medical forums, and thoughts about your health do not leave your head. Maybe you constantly think about danger while you're outside. Or you can’t get out of your head the thought of what people think about you, although you yourself don’t see any point in thinking about it.
The point I want to make is that intrusive thoughts are based on emotions. Therefore, they do not have a rational nature. Therefore, they cannot be fought with logic.
This is a very important conclusion. I watched myself a lot, tried to understand how these thoughts appear and how they disappear, how my mind tries to deceive and confuse me. Previously, in the evening, when I was very tired, I could not stop some thoughts.
For example, I could start to think something bad about myself, blame myself. No matter how skillful the internal lawyer turned out to be, who, using logic and common sense, tried to convince me that everything was not so bad (although of course he did not rule out the problem), the blaming party always gained the upper hand, and everything became even more confusing. The more I tried to justify myself and get rid of annoying thoughts with the help of thoughts, the more confused I became and the more these thoughts overpowered me. This sport with oneself led to the fact that the invisible knot was tightened even more tightly.
The next day, in the morning, with a fresh head, I didn’t even want to think about this problem. If I began to reflect on yesterday’s “dialogue” with myself, then I understood that there was a problem, but it was greatly inflated and exaggerated by my condition. I realized that the problem needed to be solved, not thought about. There is no point in these thoughts.
After some time, I realized the deception and insidiousness of these thoughts. If you try to destroy them with logic, they will still prevail, because they are irrational and illogical and make you believe in absurd ideas that common sense is powerless against.
You can't eliminate obsessive thoughts with logic
If you are in a self-blame mindset, you will continue to blame yourself even when you have nothing to blame yourself for. Because this is your mood and it is from this that these thoughts stem, and not because of some real situation! Even if you suddenly manage to convince yourself for a minute that these thoughts are groundless, after some time they will return again if you resist them and continue to logically resist them.
If you are in a mood in which you think that you are sick, that something bad will happen to your health, then no amount of positive test results will convince you otherwise. “What if the tests turned out to be inaccurate?”, “What if I have something else?” - you will think.
And you will not see the end of these thoughts, no matter how absurd from the standpoint of common sense they may be.
It is useless to try to refute them. Because it is impossible. They will come back and attack you with new absurd arguments, which you will believe because you are in an emotional state that gives rise to these thoughts about non-existent problems.
Remember the state when you are worried about something. No matter how much you convince yourself that everything will be fine, that there is no reason to worry, your perception, distorted by nervous tension and excitement, paints your prospects in the darkest colors. Not because everything is really bad, but because that’s how you perceive everything now. If in such a state you begin to think and talk a lot about the future, then your negative perception will attract your thoughts to the “negative” pole and it is difficult to break out of this attraction.
Method for getting rid of obsessive thoughts
You will need common sense, but only at the very beginning.
First of all, you need to figure out whether your obsessive thoughts are based on some real problem. It happens that mental chewing gum torments you, exaggerating the problem. But an exaggerated problem does not mean its absence.
So think about what reasons there are for these thoughts. When getting rid of thoughts, you should not ignore the problem, if there is one. For example, it seems to you that you have some kind of illness and thoughts about it do not leave your mind.
Maybe these are really not groundless fears, and you have symptoms of some disease. If this is the case, go to the doctor. If you have already done this and have not found anything, forget it.
Regardless of whether there is a problem or not, there is no point in constantly thinking about it! You either try to solve it if it exists, or forget about everything if it does not exist.
This is the only moment in the fight against obsessive experiences in which you need to apply logic and common sense.
What to do?
Choose a moment in time when you are in the best moral state, when you have more optimism and strength than usual. For example, in the morning when you are full of energy, after exercise or after.
Convince yourself that there is no point in replaying the same thoughts in your head thousands of times. That these thoughts are deception or exaggeration designed to confuse you.
Understand the following things well
- you will not come to a solution to a problem if you constantly think about it
- obsessive thoughts have no rational basis, and if they are related to some problem, then you will solve it, instead of constantly returning to it with thoughts
- you cannot get rid of mental gum with logical argumentation and reflection
Realize the absurdity of obsessive thoughts
Next, you can once again, with the help of several logical theses, expose the absurdity of obsessive thoughts. For example: “I have nothing to be afraid of, because the tests showed nothing”, “people don’t die from panic attacks, I’ve read about this more than once”, “no one is trying to harm me”, “even if there really are things to be afraid of” , you don’t need to think about them 1000 times a day, this will only lead to nervous exhaustion.”
Your argument against obsessive thoughts should be clear and concise. You should not get carried away by arguing with yourself. Remember, in a long-term argument with obsessive thoughts, you are doomed to failure, in which emotions and fears will prevail over logic and reason, and negative perception itself will “pull” thoughts to the negative pole.
To destroy the force of this attraction you need to think less. When you think about annoying thoughts and chew on them endlessly, you only make them stronger.
Give yourself the mindset to ignore intrusive thoughts.
Tell yourself that you will no longer think about what you think about all day long. and what plagues and torments you. Indeed, why constantly chew mental gum when it brings no benefit?
An obsessive thought is a repetition of the same thought in different ways. You will not get any new and valuable information from it, you will not come to any decision.
Therefore, give yourself the mindset not to get carried away by fruitless thoughts. After you've told yourself this, made a promise that you won't break, draw an invisible line. After this trait, you no longer pay attention to intrusive thoughts.
Don't expect the thoughts to never come back
They will come back more than once. Tune in like this: “Let them come back, what difference does it make, I realized that these thoughts are deception and do not relate to the real problem.”
Thoughts will come back, sometimes you will again begin to untie this knot in your head. As soon as you notice that you are carried away by this again, smoothly move your attention to the side. Don't argue with these thoughts, don't be upset that they come (and they will come), ignore them, treat them with complete indifference.
If you suddenly need to remind yourself of the absurdity of these thoughts, do not go beyond short formulations: “nothing will happen to me, and that’s all.” Don't get involved in an argument you will never win. All the endless arguments that again make you afraid or nervous are lies and deception.
Remember what I said in the article: if you are in a psychological state where you tend to worry about your health or your future or your loved ones, then your mind will focus on that fear, no matter how absurd that fear may be. . Don't turn your mind against yourself.
You must know the puzzle toy, which is like a tube. If you insert the index fingers of different hands into both ends of this tube and try to free them with the help of physical effort, pulling your hands in different directions, then nothing will come of it; the tube will only compress the fingers more tightly. And if you relax and don’t procrastinate, everything will work out.
The same applies to intrusive thoughts. There is no need to want to get out of them at any cost. Relax, “kill it”, let them be.
Be indifferent!
Your indifference towards intrusive thoughts will deprive intrusive thoughts of their emotional content, which fills them with such power that you sometimes cannot control. Over time, you will learn to manage your attention and notice those moments when you again begin to think about what you shouldn’t.
Then thoughts will leave you forever.
But there is no need to wait impatiently for this to happen: “when will they leave!”, “I try not to pay attention to them, but they still don’t get out of my head!” There is no need for such thoughts!
Arm yourself with saving indifference: thoughts don’t bother you – good, they’re back – that’s also normal. There is no need to turn thoughts about the appearance of obsessive thoughts into obsessive thoughts!
It's no big deal if repetitive thoughts keep coming to you. If you deprive them of their emotional “charge” and try to ignore them, then they don’t get on your nerves like they used to. In this case, they simply become an annoying notification window (the kind you might have seen on your computer) that pops up in your head from time to time.
And this is no longer so scary. You can live with this. Thoughts appear sometimes, but they no longer capture your attention or confuse you. These are just short signals in the head that appear and disappear.
When I began to treat obsessive thoughts this way, they left my head and I learned to fight them. A fighting obsessive thoughts is not fighting, if we perceive the struggle as fierce resistance. Relax!
Conclusion
I have already said in other articles that mental illnesses: panic attacks, obsessive thoughts can either break you or make you stronger (as in the statement of the famous philosopher).
Dealing with panic attacks can teach you. Working to overcome depression will help you find the source of happiness within yourself. And trying to control obsessive thoughts will teach you to manage your attention and control your mind.
Arm yourself with patience and work on yourself, then you will not only get rid of your ailments, but as a result you will also gain valuable and useful experience that will be useful in your life!
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Each of us has some useful ideas almost every day. But the human mind is so mobile that they are almost immediately replaced by new thoughts and are irrevocably forgotten.
There is another case when the idea is good, but untimely. And in this case, it will most often also be safely forgotten.
But you can change the situation and decide not to miss a single idea anymore, even if at first glance it seems untimely, unfeasible or simply strange. In the end, you can never say for sure which undertaking will be successful and which not so much. Ideas then come to us so that we can use them and change our lives.
What are the main reasons why we miss ideas? At least they could be the following:
1. Didn’t write down the idea
Life circumstances can be dynamic and constantly changing. For example, very often ideas come while driving a car, when the brain is practically free. Some thoughts can be prompted by music on the radio or something seen along the way. But writing down in the car is inconvenient, and upon arriving at your destination, there is a high probability of completely or partially forgetting the idea. A change of environment promotes forgetting.
But it’s easy to buy a notepad and pen and put it all in your car. And now, if an interesting idea arises on the way, you can always write it down on the go or after stopping.
2. The value of the idea that came to mind is not clear
This is another big reason why we miss out on good ideas. There are no completely useless ideas, there are only those whose benefits are not yet clear to us, and we just need to figure out how to apply them correctly.
Such ideas also need to be recorded. Someday they will acquire value, either independently or in conjunction with some other idea.
3. Abandoned the idea because it seemed stupid.
Even if the idea seemed completely useless and stupid to you, it is still worth recording. After some time, perhaps it will be more useful to you. So, you can, for example, once a month look through all the previously recorded ideas, and surely among them there will be useful and necessary ones at the moment.
Write down your ideas
Experience shows that the best ones come suddenly, in the most unexpected places and situations, when they are not even related to what you are doing at that moment. This is completely normal. Just write down the idea, and you can analyze and use it later.
Train yourself to capture promising thoughts.
Your subconscious is constantly working on the tasks that you set for yourself. But the form and timing of his answers to questions may be unexpected and incomprehensible at first glance.
Keeping such records will greatly increase your chances of success. In addition, you will always have notes in front of you with many ideas and perspectives, and this is a source of optimism and motivation.
Of course, not all ideas are good, and not all of them can be implemented. But remember the famous inventors. Each of them had to come up with hundreds of things that were unclaimed at that time before they created something useful. They invented materials that at one time were not needed by anyone, not even by themselves. Their value became clear over time.
Plus, keeping notes will help you become a more organized person. You will have to regularly analyze the recorded ideas and plan their implementation.