The iconic Swiss psychoanalyst Carl Jung once said, “Until you make the unconscious conscious, it will direct your life and you will call it fate.” This quote alludes to the deeper recesses of the mind, which we are often unaware of. These hidden parts of us can drive behavior and thinking in unproductive ways, until we understand them. One example of this is intrusive thoughts, also called rumination.
Intrusive thoughts refer to worst case scenarios, fear, worry, and negative mental loops. We all experience them at times, or maybe even often depending on the situation. But when they become chronic, they can wreak havoc on our mental health. Intrusive thinking can morph into negative emotions and breed anxiety, depression, and poor decision-making.
Many people recognize they are overthinking in the negative direction but do not know how to stop. Therefore, I am sharing a guide today on how to use mindfulness based meditation in this battle. It is a supportive tool for so many things and one of the most widely recommended techniques to address intrusive thought patterns.
Mindfulness teaches the concept of noticing and witnessing. In this case, we are noticing thoughts as temporary mental events that come and go. A shift in perspective of this sort can reduce the emotional impact of intrusive thinking and foster a sense of control and calm over time.
As with most healthy habits, the key is practice. We practice until it becomes more natural or comfortable. Consistent practice of mindfulness techniques help you observe thoughts without becoming overwhelmed or triggered by them. This can be truly life changing.
Intrusive means unwanted or repetitive. Intrusive thoughts feelings are usually both, and they may include compulsions, images, urges, or mental scenarios that enter the mind unexpectedly. They can range from mildly distracting to highly distressing and often feel difficult to control. Said another way, intrusive thinking means dwelling on fears, worries, or negative feelings. They may be dramatic, disturbing, violent, aggressive, depressing, scary, strange, or obsessive. This experience can block you from problem solving and finding solutions — not to mention create needless stress and anxiety. To learn more about how to stop catastrophic thinking, read this blog here.
Here are some of the most common causes:
Let’s go over what exactly happens when unwanted intrusive thoughts pop up. Below is the usual process so you can understand it better, then we’ll get into mindfulness meditation.
Absolutely! You can learn to take charge (with love) of your own mind. These are the main 5 benefits of meditation for ruminating thoughts:
This relates to not being so attached or enmeshed with your intrusive thoughts. When you feel a bit more “separate” from them by observing, your emotions will be more stable and less affected by the fears or worries.
Similarly, this emotional regulation will contribute to a reduction in stress. Your body and mind are connected, and mindfulness supports wellness in both.
By learning to witness your intrusive thoughts or emotions, you may be surprised by the massive insights that come to you. You can then reflect on where they came from, what the triggers were, or how to address them.
Mindfulness trains you to be in the present moment and focus with greater ease. You can apply this to literally everything in life, especially work and your relationships.
Mindfulness starts to give you the ability to pause before reacting. You are practicing slowing down and noticing, rather than jumping to a conclusion, retort, or worst case scenario.
Now that you understand how and why meditation helps, we will go over the actual steps of doing it.
Mindful meditation is excellent for times when you are anxious or feel anything that is uncomfortable. It brings you back into your body and a peaceful space of breath, presence, and reflection. You can also try guided meditation if that interests you. There are a ton out there made by creators and apps alike, where their voice guides you through the meditation session.
Bravo on investigating healthy coping tools for yourself. Use this one often. It should become almost second nature with practice, and will help you maintain equilibrium in all sorts of situations.
You can also work with positive affirmations if that appeals to you. Here’s my blog on affirmations for self-forgiveness and my blog on affirmations for healing to get you started there. In addition, consider how you could reduce self-criticism. Treat yourself with the compassion you would offer a close friend. Finally, it can be therapeutic to practice realistic expectations, both for yourself and loved ones. No one is perfect, including you, and that’s OK! <3
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