How to Combat Obsessive Thinking

A therapist’s guide to managing recurring thoughts

Ever feel like your mind’s on a hamster wheel? No matter how hard you try to shake them, certain thoughts just keep looping back time and time again?

Obsessive thinking can be tricky like this. The harder you try to not think a thought, the stronger it commands your attention. Repetitive thoughts, especially if distressing, can be overwhelming. However, it’s important to remember that there are practical steps you can take to regain control of your thought patterns.

In this guide, we’ll explore what obsessive thinking is, some possible reasons why we experience it, and most importantly, what you can do to combat it effectively.

What is obsessive thinking?

Obsessive thinking is characterized by persistent, unwanted thoughts, images, or urges that can cause distress. These thoughts can feel overwhelming at times, and may cause anxiety, fear, or even guilt and shame. They might be focused on a certain concern like social situations, health, or safety.

Some common themes of obsessive thinking include:

• Fears of contamination or germs
• Intrusive doubts about safety or harm
• Concerns about morality, guilt, or perfectionism
• Anxiety over making a mistake or forgetting something important
• Recurring self-criticism
• Fear of rejection or abandonment by loved ones

When emotionally-charged thoughts like these cloud your mind, it can be difficult to approach things logically. However, by learning to recognize these thought patterns and building a toolkit of coping strategies, you can break free from the grip of obsessive thinking.

Why do we experience obsessive thinking?

There are many reasons why we might experience obsessive thoughts. Sometimes, they can be a result of underlying anxiety, stress, or trauma. Other times, they may stem from a conditioned pattern of negative thinking or heightened emotional sensitivity. Here are some common triggers for obsessive thinking:

• Stress or life changes (moving, relationship changes, or job stress)
• Trauma or unresolved emotional issues
• Anxiety disorders (Generalized Anxiety Disorder or OCD)
• Perfectionism
• Low self-esteem
• Excessive use of technology or social media

Although these are common reasons why individuals experience obsessive thinking, understanding your specific triggers will be key to modifying your thought patterns. Once you understand what’s causing your recurring thoughts, you can explore practical strategies for modifying your thought patterns. Below are some common strategies for managing and reducing obsessive thinking.

Common Strategies to Combat Obsessive Thinking

1. Challenge Your Thoughts

One of the most powerful skills Cognitive Behavioral Therapy (CBT) can equip us with is learning to challenge our thoughts. Oftentimes, recurring thoughts are based on distorted thinking or irrational fears. To help pause your racing mind, ask yourself:

• Is there objective evidence that supports this thought?
• What is the most realistic, balanced way to think about this?
• What would I tell my best friend if they were thinking this way?

By interrupting and challenging your intrusive thoughts, you can create more realistic and balanced thought patterns which can ultimately help reduce anxiety.

2. Practice Mindfulness & Grounding

Mindfulness is the practice of staying present and fully engaged in the current moment. It’s the process of suspending judgment and just being. When you experience obsessive thinking, your mind often races through worries about the past or future. Mindfulness helps you ground yourself in the here and now, which allows you to create precious space between your thoughts and your reactions.

Here’s how you can incorporate mindfulness into your daily routine:

• Observe Your Thoughts Without Judgment: Instead of trying to push the thoughts away, simply observe them. Acknowledge the thought (e.g., “I’m thinking about the future and feeling anxious”), then let it go without attaching meaning to it.
• Focus on Your Breathing: Deep, slow breaths can calm the mind and reduce anxiety. Inhale deeply for four counts, hold for four, then exhale for four. Simply focusing on your breath can help break the cycle of obsessive thinking.
• Use Grounding Techniques: Engage your senses to reconnect with the present. For example, you can focus on the feeling of your feet on the ground or the color of the sky out your window.

3. Set Time Limits for Worrying

Sometimes, trying to stop obsessive thoughts altogether can backfire, leading to more frustration. It may sound trivial, but instead of struggling to push the thoughts away, try setting a specific amount of time when you allow yourself to worry or think about certain issues.

• Designate a “Worry Time”: Choose a 15-minute window during the day when you give yourself permission to obsess over a particular thought or worry. Outside of this time, gently redirect your focus to something else (maybe try one of the grounding techniques mentioned above).
• When the Time Is Up, Move On: Once your “worry time” ends, let go of the thoughts and move on to another activity. This technique helps to compartmentalize your worries, rather than letting them consume your entire day.

4. Engage in Positive Distractions

Obsessive thoughts can feel all-consuming, but engaging in positive distractions can help interrupt the cycle. When you focus on something constructive or enjoyable, you can break the grip of obsessive thinking and shift your energy toward something more fulfilling.

• Physical Activity: Exercise can naturally boost your mood and reduce anxiety. Whether it’s going for a walk, doing yoga, or lifting weights, physical activity helps you reset your focus and calm your mind.
• Creative Outlets: Engaging in activities like art, writing, music, or crafts can help express your emotions and channel your energy in a positive direction.
• Social Interaction: Spending time with friends, family, or loved ones can provide emotional support and distract you from obsessive thoughts. Even talking about something else can help reduce mental tension.

5. Practice Self-Compassion

Obsessive thinking often comes with a side of self-criticism. You might feel guilt or shame for not being able to just stop thinking certain thoughts. The key to managing obsessive thinking is to treat yourself with the same compassion and patience you would offer a friend going through a similar experience.

• Be Kind to Yourself: Acknowledge that it’s normal to have obsessive thoughts from time to time, and that it doesn’t mean something is wrong with you. Everyone experiences these thoughts now and then.
• Focus on Progress, Not Perfection: Overcoming obsessive thinking is a process. Celebrate small victories, like redirecting your thoughts or reframing a negative belief, rather than expecting to completely eliminate all anxious thoughts.

6. Seek Professional Help

If obsessive thinking is significantly impacting the quality of your life, it may be time to seek outside help. Working with a therapist trained in CBT can be beneficial. A qualified therapist can guide you through evidence-based exercises that help equip you with the skills necessary to manage and break free from your obsessive thinking. 

Take Back Control of Your Thoughts

Obsessive thinking can be overwhelming. But the good news is that it’s possible to manage and reduce its impact on your life. By challenging your thoughts, practicing mindfulness, and finding positive distractions, you can take back control of your thoughts.

If you’d like additional support combatting obsessive thinking, we’re here to help. Therapy offers a safe, nonjudgemental space to explore the root causes of your intrusive thoughts. Together, we’ll explore practical tools that allow you to manage your thoughts and help you live a more peaceful, fulfilling life.

At Marsh Psychotherapy, we specialize in both DBT and CBT for managing borderline personality disorder. If you’re ready to get started with BPD therapy, or have questions about whether our practice could be a good fit, please contact us.