Here are steps for changing your attitude and overcoming Unwanted Intrusive Thoughts

  • Label these thoughts as "intrusive thoughts."
    Remind yourself that these thoughts are automatic and not up to you.

  • Accept and allow the thoughts into your mind. Do not try to push them away.

  • Float, and practice allowing time to pass.
    Remember that less is more. Pause. Give yourself time. There is no urgency.

  • Expect the thoughts to come back again
    Continue whatever you were doing prior to the intrusive thought while allowing the anxiety to be present.

Try Not To:

  • Engage with the thoughts in any way.
  • Push the thoughts out of your mind.
  • Try to figure out what your thoughts "mean." Check to see if this is “working” to get rid of the thoughts

(via ADAA)