{"id":7603,"date":"2020-11-04T12:41:52","date_gmt":"2020-11-04T10:41:52","guid":{"rendered":"https:\/\/peaasi.ee\/?p=7603\/"},"modified":"2020-11-04T12:47:47","modified_gmt":"2020-11-04T10:47:47","slug":"pealetukkivate-motete-ohjamine","status":"publish","type":"post","link":"https:\/\/peaasi.ee\/en\/pealetukkivate-motete-ohjamine\/","title":{"rendered":"Control of intrusive thoughts"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><div id=\"fb-root\"><\/div>\n[vc_row][vc_column][vc_column_text]\n<p>Write down the thoughts in detail<br \/>\nTurn the text into \u2018silly\u2019 song lyrics which you can sing to yourself<br \/>\nChange the order of the thoughts, read them from back to front, make a \u2018funny\u2019 change<br \/>\nUse forceful thoughts or statements expressing coping, such as: I do what I can, I am getting help, I am coping<\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/1&#8243;][vc_cta_button2 h2=&#8221;STOPPING THOUGHTS&#8221; h4=&#8221; is also suitable for controlling intrusive thoughts&#8221; style=&#8221;rounded&#8221; txt_align=&#8221;left&#8221; title=&#8221;Text on the button&#8221; btn_style=&#8221;rounded&#8221; color=&#8221;blue&#8221; size=&#8221;md&#8221; position=&#8221;right&#8221; css_animation=&#8221;top-to-bottom&#8221;]\n<p>Find an intrusive thought<br \/>\nWhen you have found it, say \u2018stop\u2019<br \/>\nSay it silently to yourself when there is someone nearby<br \/>\nPrepare a replacement thought or image that you can use after you have said \u2018stop\u2019<br \/>\nRepeat a \u2018strong\u2019 thought to yourself, like \u2018I can do it\u2019, \u2018This will go well\u2019, or \u2018I am in control of my thoughts\u2019.<br \/>\nPractise that for 15 minutes a day<br \/>\nUse this exercise every time you have unwanted thoughts<br \/>\nCombine being reminded of intrusive thoughts with having strong thoughts<\/p>\n[\/vc_cta_button2][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/1&#8243;][vc_cta_button2 h2=&#8221;THE SCREEN METHOD&#8221; h4=&#8221;suitable for controlling intrusive mental images&#8221; style=&#8221;rounded&#8221; txt_align=&#8221;left&#8221; title=&#8221;Text on the button&#8221; btn_style=&#8221;rounded&#8221; color=&#8221;blue&#8221; size=&#8221;md&#8221; position=&#8221;right&#8221; css_animation=&#8221;top-to-bottom&#8221;]\n<p>Imagine a TV screen in front of you and let the intrusive mental image fill it<br \/>\nImagine having the remote control in your hand<br \/>\nPush the off button. Repeat the procedure.<br \/>\nIf you cannot switch off the mental image, try changing the channel instead<br \/>\nChange the mental image in different ways<\/p>\n<p>&lt;\/ul&gt;<br \/>\n<iframe loading=\"lazy\" title=\"Eneseabitehnika: Ekraan\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/08woawB7LkE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n[\/vc_cta_button2][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/1&#8243;][vc_cta_button2 h2=&#8221;ADDRESSING YOUR THOUGHTS&#8221; h4=&#8221; &#8221; style=&#8221;rounded&#8221; txt_align=&#8221;left&#8221; title=&#8221;Text on the button&#8221; btn_style=&#8221;rounded&#8221; color=&#8221;blue&#8221; size=&#8221;md&#8221; position=&#8221;right&#8221; css_animation=&#8221;top-to-bottom&#8221;]\n<p>Avoid suppressing your thoughts if it requires a lot of energy \u2013 pick a suitable time for addressing these thoughts<br \/>\nDo not engage in avoidant behaviour, which will prevent you from learning that the worst\/the threat is already over<br \/>\nStaying constantly active will prevent you from processing what happened<\/p>\n[\/vc_cta_button2][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/1&#8243;][vc_cta_button2 h2=&#8221;DIVERSION&#8221; h4=&#8221;How to divert your focus away from bad memories or things?&#8221; style=&#8221;rounded&#8221; txt_align=&#8221;left&#8221; title=&#8221;Text on the button&#8221; btn_style=&#8221;rounded&#8221; color=&#8221;blue&#8221; size=&#8221;md&#8221; position=&#8221;right&#8221; css_animation=&#8221;top-to-bottom&#8221;]\n<p>Think about something else from the beginning to the end in great detail<br \/>\nEngage in your favourite activities<br \/>\nListen to music or play an instrument<br \/>\nRead a book that captivates you<br \/>\nWatch an interesting film<br \/>\nRun, play ball, do sports<br \/>\nPlay board games, etc., put together a jigsaw puzzle<\/p>\n[\/vc_cta_button2][\/vc_column][\/vc_row]\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_column_text] Write down the thoughts in detail Turn the text into \u2018silly\u2019 song lyrics which you can sing to yourself Change the order of the thoughts, read them from back to front, make a \u2018funny\u2019 change Use forceful thoughts or statements expressing coping, such as: I do what I can, I am getting help, I<\/p>\n","protected":false},"author":6,"featured_media":21899,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[584,585],"tags":[592,591,594,595,586,583,588],"class_list":["post-7603","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-english","category-nipid-en","tag-control","tag-emotions","tag-intrusive-thoughts","tag-methods","tag-nipid-en","tag-tips","tag-votted-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Control of intrusive thoughts &#8211; 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