Intrusive thoughts. Obsessive loops. That nagging feeling you just can’t shake. Whether it’s sadness, anger, fear, or doubt, these thoughts seem to take over, repeating endlessly in your mind. They can feel overwhelming, like an endless cycle you can’t escape.
But here’s the good news: You can break free.
Using Cognitive Behavioral Therapy (CBT), I’ll guide you through a simple, step-by-step process. It’s one of the techniques I teach to my private clients. This method will help stop the thought loops, regain control of your mind, and build a healthier way of thinking.
This guide is easy to follow, designed for you to work through at your own pace. Grab a note pad and take your time. If you ever feel stuck or need extra support, email me anytime at richard@mynd.works.
To make it easier I’ve created a CBT Thought Journal for you to download.
Step 1: Recognize the Intrusive Thought Loop
Before we can change anything, we need to recognise what’s happening.
Ask yourself:
- What thought keeps repeating in my mind?
- How does this thought make me feel? (Anxious, angry, sad, guilty?)
- When does it mostly appear?
Example:
“I always mess things up. I’ll never be good enough.”
Feeling: Hopeless, ashamed, anxious
When it happens: After making a small mistake at work
Now, write down your recurring thought and the emotions it triggers. Keep it simple. Seeing it on paper helps separate you from the thought.
Step 2: Challenge the Thought
Thought loops often feel true, but that doesn’t mean they actually are. CBT helps us challenge them by asking:
- Is this thought 100% true?
- What evidence supports it?
- What evidence contradicts it?
- If a friend had this thought, what would I say to them?
Example:
“I always mess things up.”
- Is it 100% true? No.
- What’s the evidence? I made a mistake at work.
- What contradicts it? I’ve done many things right before. One mistake doesn’t define me.
- What would I tell a friend? “One mistake doesn’t mean you’re a failure. You’re learning.”
Now, write down your own answers for your thought. This helps weaken its grip on you.
Step 3: Reframe the Thought
Once we challenge a negative thought, we replace it with a more balanced one.
- Instead of “I always mess things up.”
- Try “I made a mistake, but I can learn from it and improve.”
This isn’t about blind positivity—it’s about realistic thinking.
Your Turn:
Take your intrusive thought and rewrite it in a healthier, more balanced way.
Step 4: Shift Your Focus with Action
Thought loops thrive on rumination—when we sit and stew in them. The best way to break free? Take action.
- Move your body: Go for a walk, stretch, do deep breathing.
- Engage your mind: Read, solve a puzzle, play music.
- Talk it out: Call a friend or journal your thoughts.
- Practice mindfulness: Focus on this moment—what you see, hear, feel right now.
Your challenge:
Choose one small action to break the loop the next time it starts.
Step 5: Create a Thought Loop “Exit Plan”
To truly break free, we need a plan. Here’s how to build yours:
- Recognize when you’re stuck in a loop.
- Pause and challenge the thought (Step 2).
- Re-frame it into a balanced thought (Step 3).
- Shift focus with a small action (Step 4).
- Remind yourself: “Thoughts are not facts.”
Write it down:
Create your personal Exit Plan and keep it somewhere visible—on your phone, in a journal, or on a sticky note.
Final Thoughts: Be Patient with Yourself
Breaking free from intrusive thoughts takes time and practice. Some days will be harder than others, and that’s okay. The key is to keep going.
If you ever feel stuck, overwhelmed, or need extra support, I’m here to help. Feel free to reach out to me at richard@mynd.works.
You’re not alone in this. You can take control of your thoughts and reclaim your peace of mind.
Your Next Step:
Start with Step 1 today. Write down your intrusive thought, challenge it, and start your journey towards breaking free.
