tips to get rid of intrusive thoughts  1 don’t suppress the thought  for many people the first reaction they have when faced with an intrusive thought is to try to forget it about it unfortunately this method results in the exact opposite effect – you end up thinking about the intrusive thought even more  instead of consciously suppressing your thought try to divert your attention away from it with an engaging activity for example try completing a crossword puzzle or reading a book  make sure you aren’t switching between a bunch of tasks fully immerse yourself in a single activity and make sure it can’t be linked back to the intrusive thought in any way for example if you’re having intrusive thoughts related to death it wouldn’t make sense to divert your attention by reading a book about murder  2 recognize the difference between thought and reality  a big concern for many people with intrusive thoughts is the fear they may act out on a dark intrusive thought such as harming someone they love they want to understand the meaning behind these thoughts and seek reassurance that they won’t commit them  however intrusive thoughts are what they suggest – just thoughts these thoughts are not a sign of what’s to come and there is no intent to act on them no matter what your ocd or anxiety wants you to believe  with that in mind accept these thoughts as mere thoughts when they arise let them pass freely through your mind – recognizing them but not allowing them to consume you by accepting intrusive thoughts as just another thought you’ll become less likely to worry about them over time  3 identify the triggers  often your thoughts are not entirely random and your day-to-day interactions may influence them keeping a journal of your intrusive thoughts can help you understand patterns over time  in addition to listing out your thoughts keep a record of your overall mood and notes about your day as you start to notice similar thoughts appearing over time refer back to those notes and see if you can identify any patterns  maybe these thoughts were happening when you had a lot of free time or perhaps they were occurring after you watched a violent movie by tracking these patterns you may be able to pin down the root cause and fix the underlying issue  4 implement a positive change into your daily routine  if you infuse your life with more positive vibes you’re less likely to have space for negative ones so why not integrate a lifestyle change that’s proven to make you feel good and develop it into a consistent habit  some examples of changes you could make in your daily routine include   developing healthier eating habits  practicing meditation  taking walks outside  if you notice yourself having intrusive thoughts more commonly in the morning implement these activities as soon as you wake up a shift in your mindset could do wonders in shaking off intrusive thoughts  5 talk it out and don’t rule out therapy  many people feel ashamed to admit they’re having intrusive thoughts or even experience feelings of guilt related to them they attempt to deal with their thoughts on their own and keep them hidden from others  however talking through your feelings with someone you trust can be extremely beneficial by being open and vulnerable about how you’re feeling and what you’re experiencing you may develop a whole new perspective on your situation  for some people talking to a stranger can be easier than talking to someone you know in this scenario therapy can be a good option there are many types of therapy available – both in individual and group settings do your research and take time to evaluate all of your options  intrusive thoughts happen to us all from time to time with a little bit of focus and commitment you can overcome your intrusive thoughts your success depends on your ability to fight the urge to worry and obsess over them