How To Manage Your Fearful Thoughts

By: Stanley Popovich

Do you struggle with your negative and anxious thoughts in your life?

Your fearful thoughts can cause a lot of stress and anxiety if left unmanaged. 

What Are Fearful Thoughts?

Fearful thoughts are disturbing thoughts that can cause anxiety and distress. Fearful thoughts can make you feel worried, ashamed, or terrible about yourself. These thoughts could also be intrusive which are unwanted thoughts that causes distress and can be difficult to eliminate.

Sometimes intrusive thoughts are associated with a mental health disorder, such as obsessive-compulsive disorder (OCD), where thoughts become so bothersome that they prompt repetitive behaviors or compulsions to try to prevent them from occurring.

How To Manage Your Negative Thoughts

1. Do not focus on your fearful thinking: The first thing a person should do is not dwell on the fear-provoking thought when it comes. The more a person tries to determine the fear behind the thought, the stronger it becomes. Label these thoughts as “intrusive thoughts” and allow the thoughts into your mind. Do not try to push them away, but rather just let the thoughts 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 anxieties and depression.

3. Journal your thoughts: Journaling can be a great way to reduce intrusive thoughts. Reading the thought rather than thinking about it can help create a better perspective on your situation. Writing down your thoughts helps with mental clarity and emotional processing which reduces stress and anxiety.

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 of how strong the fear is.

5. Distract yourself: You can distract yourself from your intrusive thoughts. For instance, 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: A person should keep a small notebook of positive statements that makes them feel good. Whenever they come across a helpful prayer or a 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. 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 mental health condition characterized by intrusive thoughts and repetitive behaviors that can interfere with daily life. In addition, 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.

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 does not calm down even when you’re thinking brain tells it to.

What Does OCD Actually Do?

• OCD causes panic, anxiety, and bad thinking which affects how you cope.
• People with OCD respond to their thoughts in unhealthy ways known as rituals.
• A ritual is a physical response to get rid of your OCD thought.
• A mental ritual is a mental response to manage your OCD thought. (Predicting the future and obsessing over a situation)

How To Manage OCD

• Label the thought as an OCD thought. Recognize what OCD is telling you. Acknowledge how OCD makes you think and feel.
• 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 predict what may happen.
• Start breathing when you panic. Breathing will decrease your anxiety, which will help you to start thinking better.
• Work with a therapist on how to find healthy ways to manage your OCD thoughts

Key Points in Dealing With OCD

• Do not listen to your OCD. Your OCD exaggerates reality.
• Do not take your OCD thought seriously. It’s a thought and thoughts come and go.
• The fear will eventually decrease.
• Acknowledge your current panic situation and find ways to de-escalate.
• Take deep breaths to reduce your anxiety.
• Assess the validity of these thoughts by examining supporting and contradicting evidence.
• Notice your intrusive thoughts and let the thoughts pass.
• Distract yourself and focus on something else. Reconnect with the present moment.
• Place your attention and energy on actions, activities, thoughts, and interactions that are meaningful.
• 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 it’s temporary.
• I can learn from this, and it will be easier next time.

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