By Tanya Hvilivitzky
Last Updated: 17 Nov 2022
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Ruminating over uncertainty, stressful situations, and immersive distractions can put us at war with our thoughts to the point that they become intrusive.
Whether your obsessive thoughts revolve around uncertain and exaggerated worries or a consuming project or idea, the repetitive loops can make it difficult to focus, disrupt your sleep, and affect your daily behavior.
Even during times of personal struggle, there are ways to break these troublesome thought cycles. First, it is important to understand what is happening when rumination takes hold.
(1) Understand the Problem
A persistent thought loop can be extremely difficult to ignore, particularly in times of stress. Often, the intruding thoughts preoccupy your mind at bedtime, making sleep elusive. And disrupted sleep is a primary trigger for bipolar mood episodes.
Fixating on fears, other people’s motives, and things you did or should have done can distract you from living in—and enjoying—the present moment. The constant interference can also result in cognitive difficulties, such as a decreased capacity for learning and memory.
(2) Realize You’re Far from Alone
Thoughts typically characteristic of obsessive-compulsive disorder (OCD) are widespread. An international study published in the Journal of Obsessive-Compulsive and Related Disorders found that an incredible 94 percent of people experience obsessive thoughts in some form at some time.
What’s more, other research suggests that anywhere from 20 to 35 percent of people with bipolar have comorbid OCD—a rate 10 times greater than the general population.
(3) Recognize Thoughts for What They Are
When you’re caught in a thought loop, try to take a step back and remember that this is how your brain is wired—and that these intrusive thoughts are just that: thoughts.
Once you recognize them for what they are, you’ll be able to proactively work toward stopping unwanted thought cycles. Armed with self-awareness, you’ll be able to enact whichever method works best for you.
Strategies to Stop Obsessive Thought Loops
#1 Change Your Focus
Try to redirect your attention from your thoughts to something important that requires your focus or something you want to get absorbed into, like an engrossing movie. Call a friend to both distract yourself and take the spotlight off of your thoughts.
Also, doing something physical (whether active or restorative) can help draw your attention to your physical body and outward reality, breaking the cycle and proving to yourself that you can regain control over your thoughts.
#2 Become the Witness
Try to observe in an impartial way and create some distance between yourself and your thoughts. This can be difficult in times of crisis, but that is when it’s all the more important to try to gain a broader perspective. (Practicing in times of relative stability can help.)
Sometimes, it helps to label the thought out loud, as if you are an objective witness with a curious intent. You can ask yourself, “What’s the purpose of these thoughts? Are they serving me? Are they harming me?”
It can also help to get the ideas out of your head and onto a piece of paper, in a journal, or in a digital file.
#3 Use Creative Visualization
Some experts suggest mindfulness exercises as a way of creatively interacting with your thoughts before releasing them. For example, in your mind’s eye, you could imagine your intrusive thought as an object, then “watch” as it falls on a leaf, like a raindrop, and floats away on a tranquil lake, until you can’t see it anymore. Visualizations like these are endless; try a few and stick with what works.
#4 Set Aside Time for Your Thoughts
Especially when your obsessive thoughts are relevant but still intrusive, it can be helpful to “schedule” time with yourself to think about the problem. This allows you to explore the concern without distracting you from the present.
For example, set aside 30 minutes after work to try to work through the thought loop. Perhaps, by that time, you’ll be able to mull it over more impartially.
#5 Have a Plan in Place
With a stronger understanding of your thought patterns, you’re better prepared for the next time persistent thoughts start spiraling. The first step is to have a plan ready in advance, so you know exactly what you’ll do when the next obsessive loop begins. (It might be helpful to work with a therapist to learn healthy responses for rebuffing invasive rumination, such as techniques for cognitive defusion, or disentangling such thoughts.)
Intrusive thoughts are “normal”—but when you are also wrestling with anxiety, distressing news, and/or uncertainty, they can trigger and feed into your already-heightened state of stress. At times like these, when you are feeling overwhelmed, take a break and protect your mental health. Don’t “white knuckle it”—put your plan in place, practice it, and work to live in the present moment.
Sources:
Journal of Obsessive-Compulsive and Related Disorders
Heather Stone, PhD, Licensed Psychologist
Originally posted March 18, 2020
anxiety, obsessive thoughts, stress management, trauma
About the author
Tanya Hvilivitzky
Tanya Hvilivitzky has spent more than 30 years in the communications field — a career that has included stints as an investigative journalist, managing editor for a lifestyle and wellness magazine, corporate communications director, and researcher/writer. She has been with bpHope (and bp Magazine) since 2016, serving in roles such as features editor, interim editor, and, currently, senior editor. She has been devoted to mental health awareness since she was the editor of Schizophrenia Digest in her early days, and now with a particular focus on highlighting the complexities of bipolar disorder through compassionate, service-based journalism.As an award-winning writer/editor, Tanya received the Beyond Borders Media Award for her 2012 investigative exposé about human trafficking for Niagara Magazine. Her work on this critical topic also earned the Media Freedom Award “Honouring Canada’s Heroes” from the Joy Smith Foundation to Stop Human Trafficking.
32 Comments
Bill January 31, 2023 at 2:52 pm
Reply
Search the web for “Robert Sapolsky Stanford Depression”, look for the one hour overview. I got tremendous help after over a decade.
Lori C. September 6, 2022 at 3:04 pm
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I get so late frustrated depressed tangled in these I call racing thoughts when it gets real bad and I feel the need to start writing down notes to not forget the 100’s of things going on in the tornado going on cause I can’t seem to grab that thing out of the storm I end up with paper everywhere most I can’t read. Which puts me to my text plus- no one wants them anyone because they are very long I don’t reread and my brain is so much faster than my typing I’ve figured out after the first yrs and I’m don’t to just a couple that can stand me cause I talk to much even my Adult kids Down to the husband… told him today though we need to work on it because whatever phase I’m going through at 54 now days I’m not having to Be ok as Adult in my own home unhappy uncomfortable with myself or trying to be Not Me when he is home so pray for me or whatever you may do. Thank for being here oh by the way I’ was first rat put on medicine and in Hospital in 1995 everything to maybe 75+ ECT’s of course have self harm/and other things since I can remember i yet nobody really wants to stick it out with thru and thru forever to the end u know you start doing well people your great you do you do fine… that’s what I HEAR
Lost In Love September 5, 2022 at 12:11 pm
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I have a deep crush on a guy and it consumes my thoughts daily. I have a diagnosis of BPII and I know very well my triggers. I can’t stop the loop of obsessing over being in a relationship with him. It’s so exhausting and leaves me feeling heartbroken. He’s clearly not interested in anything more than friends. I have tried to cut off all communication with him but we’re in a support group together and I frequently see/hear him online. I’ve got my DBT strategies to fall back on but it’s still so hard to put a quash on the ruminations. Any other ideas?
-lost in loveSarah September 4, 2022 at 9:20 am
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Thank you for these practical ideas. I’ve had invasive, ruminating thoughts about a recent time I was assertive. I keep replaying the conversation over and over again in my head, and it’s so annoying. I’m going to ask my counselor about rebuffing invasive rumination and cognitive defusion.
I like the “what’s the purpose of these thoughts? Are they serving me? (No). Are they harming me? (Yes)
I have lost a significant amount of weight in the last year, and it has helped my self esteem go up. I even started walking, which I never wanted to do when I was over 300 pounds. Sometimes I forget that I have changed on the outside and the inside. Sometimes I still feel insulated, like that 300 pound woman. I forget that my new coworkers have never visually seen me as that woman. I know now that being a people pleaser is not the goal. However, I am learning how to say No thanks, and slowly learning how to set some boundaries. I read somewhere, “No is a complete sentence.” I don’t have to give a reason or excuse or argument. I can say, “I’m not interested at this time, but I’ll reach out to you if something changes.” I don’t have to be passive-aggressive. If someone treats me wrong, I can stand up for myself and say, “I don’t deserve to be treated this way.”
I also like the thought as an object, floating away on a leaf on a tranquil lake. This is a mindfulness exercise that makes sense to me.
Salt Lake City September 4, 2022 at 9:15 am
Reply
I have a touch of bipolar 1 (I am reluctant to say bluntly “I have bipolar”; the “touch” makes it sound less of an issue). I was misdiagnosed as clinically depressed for over twenty years. Three years ago I was re-diagnosed as BP 1, started taking lithium and am now fully recovered. It is wonderful. No more dysphoric mania, no rumination (though ruminating was never a huge curse). Of course I continue taking lithium.
My father experienced severe depression for two decades and was hospitalized several times in 1985 – 2000. It nearly ruined his life. He was never treated for bipolar and never took lithium and never fully recovered.
One salient aspect of his sufferings was that he was regularly bombarded by ruminations. My father told me: “whatever you do, do not ruminate.”
Bottom line here: I suspect my father might have been bipolar. Along with never exploring bipolar illness as his nemesis, he admitted that rumination was a huge issue for him.
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