Dear Anita,

I hope this thread finds you well. I am sending a list of pointers that I think can be done or applied for helping me with my intrusive thoughts. Please have a look-

1. Using the NPARR strategy whenever possible. I have observed that doing assignments/solving questions at that moment helps me to engage with something else.
2. I should make a mental note of how my intrusive thoughts are affecting my quality of life in the PRESENT and giving me more anxiety and negativity. I can remember this thought whenever I feel I am ruminating
3. Starting JPMR again. My therapist had taught me this when my anxiety and panic attacks were on the peak during 2022. I can resume it in the night time when I get intrusive thoughts quite often.
4. Monitoring my web surfing. I often begin reading/scrolling through content that triggers my anxiety and as a result intrusive thinking.
5. Preparing a written note containing my values and purpose(s) and keeping it handy so that I can have a look at it whenever I begin obsessing over my thoughts.

Thanks

Kshitij