Use this worksheet to help you
manage intrusive thoughts.
Everyone experiences intrusive
thoughts differently, so you may
find some tips more hepful than
others. A thought diary has been
created at the end of this
worksheet, which can help manage
intrusive thoughts in the future.
Intrusive thoughts occur
spontaneously and contain highly
emotional content. Often we
would never consider behaving in
such a way or acting on these
thoughts, but the thought itself is
enough to instill worry, distress
and interfere with daily life.
Lived Experience Telephone Support Service
1800 013 755
Webchat: letss.org.au
Intrusive Thoughts Worksheet
Acceptance and Mindfulness Strategies
When you avoid intrusive thoughts, or examine their meaning, their
occurrence becomes more frequent and distressing. Theseî˘strategies are
useful to promote mindfulness and acceptance of intrusive thoughts to
reduce their frequency and associated distress.
Remind yourself that thoughts are
simply just thoughts, and there is no
need to fear them or act on them
Recognise your thought as an intrusive
thought and acknowledge it
Practice allowing your thought to float by
and remind yourself that it will pass
Consider questioning whether it is a
helpful or unhelpful thought rather than
ruminating on distressing details
Continue with your
daily task or activity
Acknowledge how the
thought makes you feel
Engage in meditation or
guided mindfulness
Write down your intrusive
thoughts
Remind yourself that your
thoughts can be illogical
and don't necessarily have
a hidden meaning
Acknowledge the emotions that are
present and when you are comfortable,
allow the unhelpful ones to pass
Find an activity that you enjoy to engage
your mind (eg. walking, art, music)
Other Strategies that Work for You
(Write them below)
Lived Experience Telephone Support Service
1800 013 755
Webchat: letss.org.au
Time:
How were you feeling before and
after the thought occurred?
Lived Experience Telephone Support Service
1800 013 755
Webchat: letss.org.au
How did you experience the
thought? (eg. verbal thought,
image, other sensory experience)
What were you doing at the
time that the thought
occurred?
What was the thought
about?
My Thought Diary
Date:
How many times has this thought occurred?
(add a dot every time this thought occurs)
Lived Experience Telephone Support Service
1800 013 755
Webchat: letss.org.au
How distressing was the thought?
(0=not at all distressing, 10=extremely distressing)
How did you manage the thought?
0 1 2 3 4 5 6 7 8 9 1 0
This program is funded by the Adelaide Primary Health Network - an Australian Government Initiative
