4 Ways To Quiet Intrusive Thoughts, From A Psychologist 

Recurrent intrusive thoughts spark feelings of extreme overload. Thinking the same negative thing over and over can distract you from getting tasks done and take you out of a present, positive moment. 

This one is for the busy bees out there. Rather than spending your day splitting time between two or three tasks at once, try monotasking—or focusing your attention on just one action item—for a change. 

"This helps your brain practice focus, and commitment, and makes it more likely that you will perform the task properly or learn it at a deeper level because your attention is not distracted," Abrams says. 

She adds, "Busy people are overstimulated." This feeling can quickly turn into mental chaos and prove difficult to escape once it starts. 

If you're someone who has anxious brain patterns already, you may consider giving mindfulness practices a shot. Or, devote some extra time to mindfulness when you find yourself caught in a loop. This will help you get the hang of letting your thoughts flow in and out without needing to "control them, stop them, grab them, or defuse them," Abrams says.

Circling thoughts often have to do with something that's coming up, be it an important life milestone, a work meeting, or an intense conversation with a loved one, etc. Rather than letting your mind run with what-if questions on future events, you can remind yourself of the facts and reflect on your past successes.

Finally, some people experience intrusive thoughts related to self-image and body image, which can be particularly hard to break. When these come up, Abrams recommends trying your best to respond with positivity, rather than letting the negativity fester. 

"Respond internally or jot down some notes that are body neutral, body positive, or compassionate," she says. Talking back to those thoughts and reminding yourself that they're not true or helpful will reiterate the notion that they are just thoughts, not reality. 

Over time, this may become easier and your negative thoughts may just begin to slow down. However, it won't be easy at first, so be patient with yourself and view this practice as a marathon, not a sprint. 

While you may not be able to stop intrusive thoughts from popping up, you can decide how you respond to them. If your negative thoughts are related to stress, try monotasking. If your thought loops are directed toward a future event, remind yourself of past success. For those related to self-image, respond with neutral or positive counterthoughts.