How To Manage Your Fearful Thoughts
By: Stanley Popovich
There are times that we encounter negative thoughts that can be overwhelming.
For some people, the more they try to get rid of their thoughts, the stronger they become.
What Are Fearful Thoughts
Fearful thoughts are unwanted, disturbing thoughts that can cause anxiety and distress. When you know a thought isn’t rational, a scary thought can make it difficult to enjoy your day.
Fearful thoughts can make you feel worried, ashamed, or terrible about yourself. You might try to avoid thinking about the thought, which can make it persist. You might analyze the thought or try to suppress it which makes things worse.
How To Manage Negative Thoughts
1. Do not focus on your fearful thinking: The first thing a person must do is not dwell on the fear provoking thought when it comes. The more a person tries to reason out the fear behind the thought, the stronger it becomes. Label these thoughts as “intrusive thoughts.” Accept and allow the thoughts into your mind. Do not try to push them away. Get into the habit of letting the thought pass.
2. Think of a red stop sign: At times, a person might encounter a fearful thought that may be difficult to manage. When this happens, visualize a red stop sign which can serve as a reminder to think about something else. Regardless of how scary your negative thinking may be, do not dwell on it. This technique is great in dealing with your negative situations and depression.
3. Journal your thoughts: Journaling can be a great way to reduce intrusive thoughts. Write down your thoughts to get it out of your head. Reading the thought rather than thinking can help make light of the situation.
4. Your thoughts are exaggerated: Sometimes, a person may encounter a lot of scary thoughts coming at them all at once. Instead of getting upset, remember that your negative thinking is exaggerated with worry. Ignore the fear behind these obsessive thoughts, regardless how the strong the fear may be.
5. Distract yourself: If you can’t stop intrusive thoughts, distract yourself. Call a close friend, go to the gym, watch your favorite show, read a book, listen to music, or take a walk. Whether you change your location or engage in a new activity, distracting yourself can break up disturbing thought loops before they spiral out of control.
6. Carry a small notebook of positive statements with you: A person should keep a small notebook of positive statements that makes them feel good. Whenever they come across a positive and uplifting verse that makes them happy, write it down in a small notebook. A person can carry this notebook in their pocket and whenever they feel anxious, they can read their notebook.
7. Exercise: Physical exercise is a great way to minimize unwanted thoughts. When you exercise, your brain releases serotonin, a feel-good chemical that is helpful in relieving stress. Any form of movement such as walking can help you keep intrusive thoughts at bay.
8. Its only fear: The difference between an obsessive thought and a regular one is that an obsessive thought is based on fear. With this in mind, try to find the source of the fear behind your negative thinking and find ways to take away the fear.
9. Get help: Take advantage of the help that is available. If possible, talk to a professional who can help you manage your fears and anxieties. They will be able to provide you with additional advice and insights on how to deal with your intrusive and fearful thoughts.
What Is OCD
OCD is a hyper-activity of part of the brain that says what is dangerous. A person’s brain has too much activity, is over reactive, and says there is an exaggerated danger.
Most people with OCD report being aware that their OCD fears don’t make much sense, and yet they can’t stop themselves from being afraid. This is because, with OCD, the thinking part of the brain is still functioning. The problem is that the emotional part of the brain (the part that makes you feel anxiety and other uncomfortable emotions) gets triggered at the wrong time, and it’s not calming down even when you’re thinking brain tells it to.
How OCD Works
1. OCD causes panic, anxiety, and bad thinking which affects how you cope.
2. People with OCD respond to their thoughts in unhealthy ways known as rituals.
3. A ritual is a physical response to get rid of your OCD thought.
4. A mental ritual is a mental thought response to manage your OCD thought. For example, over analyzing, predicting the future, and obsessing over a situation are mental responses.
How To Manage OCD
1. Label the thought as an OCD thought. Recognize what OCD is telling you. Acknowledge how OCD is making you think and feel.
2. OCD is trying to convince you there is a threat when there is no threat. It’s a perceived threat. OCD makes assumptions into facts. Do not jump to conclusions and do not try to predict what may happen when OCD occurs.
3. When panic and anxiety strike, the first thing you need to do is to start breathing. Breathing will decrease your anxiety which will help you to start thinking better and to better cope with your situation.
4. You can find constructive ways to best react to your thoughts. You can work with a therapist on how to find healthy ways to manage your OCD thoughts.
OCD Key Points
1. Do not listen to your OCD. Your OCD exaggerates reality.
2. Do not take your OCD thought seriously. It’s a thought and thoughts come and go.
3. The fear won’t last, and it will decrease.
4. Acknowledge your current panic situation and find ways to de-escalate.
5. Take deep breaths to reduce your anxiety.
6. Distract yourself and focus on something else. The key is to reconnect with the present moment and find stability and focus.
7. Learn to redirect. Redirect is an effort to place your attention and energy on actions, activities, thoughts, or interactions that are meaningful and important to you at the moment.
8. To combat tunnel vision, look at the bigger picture. There are multiple results to the same situation.
Coping Statements for Negative Thoughts
This feeling isn’t pleasant, but it will not last.
I can be anxious and still deal with this situation.
This isn’t an emergency. Its ok to think about what I need to do.
I will take deep breaths to decrease my anxiety.
This is an opportunity for me to learn to cope with my fears.
This will pass.
I can take a small step forward.
I’ve survived this before and I’ll survive this time too.
I can do my coping strategies and allow this to pass.
These are just thoughts, not reality. I can think differently.
I do not need to rush. I can take things slowly.
Thoughts are not necessarily true or factual.
This is difficult and uncomfortable, but its temporary.
I can learn from this, and it will be easier next time.
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