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Working with Intrusive Thoughts using Art and Body

Writer's picture: Surya GovenderSurya Govender

Sometimes we can feel that our brains are on their own tracks, speeding along on the fuel of thoughts that repeat over and over, telling us negative, strange or disturbing stories that can overwhelm with shame, worry, guilt, sadness, or general discomfort. The more we try to slow the train, the more it pushes on. 


If this sounds familiar, you are not alone. Millions of people experience “intrusive thoughts”. It’s a common symptom of OCD (Obsessive Compulsive Disorder) but lots of other folks can experience them too, as a result of trauma or simply triggered by stress and anxiety. Hormone shifts can also cause intrusive thoughts.


While they are certainly uncomfortable, it’s important to know that intrusive thoughts don’t mean you actually want to or will do the things you are thinking about. In fact, they are usually very much at odds with who you really are - and it’s actually because you are so focused on getting rid of them that they stick around! 


Somatic art therapy can provide some new approaches to managing your intrusive thoughts. The following ideas combine creativity, mindfulness and a somatic (body-focused) approach to help you manage your unwanted thoughts. 


Some things to try when you’re having an intrusive thought in the middle of your day.

First, take notice. 

Recognize that a thought is intrusive. You can do this in a few ways:

  • Say to yourself (inside your head or out loud): “this is an intrusive thought. It’s not me.”

  • Write down the words “this is an intrusive thought” on a slip of paper that you carry with you. Look at it when you have an unwanted thought.

  • Give your thought a name and call it that when it pops up: “Oh, hi Frankie. There you are.” This can help externalize the thought, reinforcing the truth that the thought exists outside of yourself and is not you.


Thank your thought, don’t fight it. 

Despite how it might feel sometimes, our minds are not actually out to get us. Our systems are designed to protect us and keep us safe. Sometimes, though, they’ve gotten on the wrong track because of unhealed trauma or mental health challenges. If we imagine that our brains are trying to help us, but are just getting it wrong this time, it’s easier to soften our resistance. Intrusive thoughts get stronger when they have to push their way through. If you stop pushing back, they tend to weaken.


Try saying: “Hi thought. Thanks for checking in to make sure I’m paying attention. I’m doing okay and you’re not useful to me today. You can go now.” 


This may feel a bit weird, but often it’s quite relieving for our nervous systems when our conscious mind feels confident and in control. Notice how it feels to have this conversation with yourself.


Be Curious

If your thought is still hanging around, get curious. 


Notice where it sits in your body and rest your hand there, like a loving friend might do to comfort you. Take some intentional breaths and locate yourself in space. Are you inside or outside? Cold or hot? Alone or in company?


You don’t need to change anything…you’re just paying attention and remembering your present reality. Intrusive thoughts try to pull us back into past regrets or forward into future fears. When we stay where we are, we can let them go on without us.


Some things to try when you have a bit more time to focus and prepare for intrusive thoughts.

Mind the Thought

Gather up some coloured pens and a piece of paper or your journal. Write down all the thoughts you are having. ALL of them! “This is dumb”, “I don’t want to do this”, “I’m not thinking”...these are all thoughts. Write them down.


Choose one thought. In a new colour, add the words: “I’m having the thought that…” Does this change anything about the thought?


In another new colour, add the words: “I notice I’m having the thought that…” How does this change how the thought feels?


What you’re doing here is a kind of mindfulness. You are looking at your thoughts instead of imagining that you are your thoughts. And you are reminding yourself that while you experience thoughts and emotions, they are not “the truth” or the content of your being. Practice doing this on paper every day for a week and see if you can get more familiar with doing it in your head too.


Get Silly

Take the thought and make it silly. Using a radio announcer’s voice, say it out loud. Now do it in an accent, sing it, pretend you are a hedgehog…use whatever ridiculous voice you can think of. Keep repeating it out loud in silly ways until it runs away laughing (or at least gets quiet for awhile)!


Bottle it Up

I know, this is the opposite of what we’re told to do with our feelings! But stay with me. 


Cut up some small slips of paper and find (or make) a small container you can put on your desk or carry with you in your bag.


When an intrusive thought comes into your mind, write it down on a slip of paper and put it in the container. As you do so, you can let it know that you’re grateful for its help, but you don’t need it right now. You’re going to keep it safe so it doesn’t have to worry. This is the same idea as the thanking exercise from before, but a little more tangible. Sometimes a ritual can be helpful in making a lasting change.  


Make it a Thing

Create an object to represent the thought you want to manage. It could be made from clay, paper, fabric or anything else you like to work with. Carry the object with you. When you have the thought, get the object and hold it in your hand. Then try putting it down on a surface nearby. Look at the object and use it to remind yourself that the thought is outside of yourself. You can put it back in your bag when you’re ready to move on and eventually you may even be ready to leave it at home!


Make it a Cloud…or a Leaf…or a Train…

Anything that’s going somewhere else, really. If you find visualization helpful, imagine your thought is a cloud in the sky, a leaf in the wind, or a train passing the station platform. Watch it leave and let it go. This can be hard the first time, but it does get easier with practice. There are many meditation and mental health podcasts and videos that can lead you through this activity.


If you feel like making art on this theme, choose an image of a cloud (or leaf, or train, or…) and draw it on a piece of paper. Post this somewhere visible to remind yourself that thoughts are temporary and yours can move on.


Take it outside

Being in a natural environment can greatly improve our mental health. Moving around outside is even better. Take a walk and make an effort to notice the world around you. 

Challenge yourself to use all five senses (being careful what you taste please!). Pay attention to the sensation of your feet as you walk. Try to change your pace from slow to quick and back again to see how it feels. Remember to play.


Finally, do your best not to spend your energy pushing the thoughts out of your mind (remember that this only makes them stronger!) or try to figure out what they “mean” (they are not true!).

Be patient with yourself. 


Please note, this resource is not intended to replace medical care. If intrusive thoughts are causing you to harm yourself or becoming an overwhelming part of your day, or if you suspect you have OCD, please talk to your doctor or therapist.


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