How to handle intrusive pop-up thoughts
Approach pop-up thoughts like pop-up ads. Here’s how to click the ‘x’ button.
Is there anything more annoying than a pop-up ad?
You’re going about your business, then boom – out of the blue, an unwanted interruption. Pop-up ads are invasive, distracting, and rarely helpful. Much like pop-up thoughts.
If you experience pop-up thoughts, you’ll know exactly what we mean.
One minute, you’re going about your day. The next minute, you’re recalling an embarrassing moment, a negative experience, or a concern about the future.
Aside from being annoying, pop-up thoughts can also trigger shame spirals or anxiety. So, what can we do about these interruptions?
Here are some tips to click the ‘x’ button on unwanted pop-up thoughts – much like you do with pop-up ads.
1. Understand that pop-up thoughts are normal
Before you get too frustrated at yourself for experiencing negative pop-up thoughts, know that everyone has them from time to time. They’re perfectly normal.
What you do have control over is understanding why they happen and how to minimise their impact.
2. Focus on breath
Distract yourself with deep breathing – in for 10 seconds, hold for 10 seconds, out for 10 seconds.
You could also try box breathing which is a simple yet powerful breathing technique that helps reduce stress and ease anxiety.
3. Make a Worry Map
Try our interactive Worry Map tool to work through any worries you’re experiencing right now. This tool will help you to understand whether your worries are true or false and what you can and can’t control.
You can also save your worries for later – so you can note down pop-up thoughts without letting them derail your day.
4. Set aside ‘worry time’
Most pop-up ads are plain annoying. But occasionally, they tell us something we want or need to hear. Pop-up thoughts are similar. Sometimes, they are worth tuning into – but maybe not right at the moment they enter our minds.
Instead, try setting aside ‘worry time’ each day to contemplate your thoughts.
You could also schedule self-care time to help you relax and let go of some of those worries and tension.
5. Accept and let go
Try to accept each thought as ‘just a thought’ – then let it go.
What do we mean by ‘just a thought’? Often, we treat passing thoughts as if they are already a reality. See if you can take a moment to pause, acknowledge the thought for what it is – a thought – and then let it pass without analysing what it might mean. It’s OK to click the ‘x’ button.