Coping with Intrusive Thoughts

A Self Help Guide

Intrusive thoughts about wanting to die can be distressing, especially when feeling trapped or unneeded. This worksheet will guide you through understanding these thoughts and provide practical↗️steps to help you manage them.

↗️ 1➡️ Identify the Thoughts

Write it Down Describe the specific thoughts you're having. What triggers these thoughts?

🔹️ "I feel like I’m not needed by anyone."

Acknowledge the Feelings

What emotions accompany these thoughts?

🔹️ "I feel worthless and trapped."

↗️ 2➡️ Challenge the Thoughts

Ask Yourself

1. Is this thought a fact or an opinion?

2. What evidence do I have that supports or contradicts this thought?

Reframe the Thought

Try to find a more balanced perspective.

🔹️ "Just because I feel unneeded doesn't mean I am. Emotions are temporary, and this will pass."

↗️ 3➡️ Focus on Your Needs

List Your Needs What do you need to feel better right now?

🔹️ "I need to feel connected," "I need to feel valued."

Create an Action Plan

1. Connection Reach out to a friend or family member, even if it's just a text.

2. Purpose Engage in an activity that brings you a sense of accomplishment, like a hobby or helping someone else.

3. Self-Compassion Practice self-kindness. Write down what you would say to a friend in your situation.

↗️ 4➡️ Grounding Techniques

Deep Breathing Practice deep breathing exercises to calm your mind.

5➖4➖3➖2➖1 Method Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste to bring yourself back to the present moment.

↗️ 5➡️ Create a Safety Plan

Emergency Contacts Write down the names and numbers of people you can reach out to when the thoughts become overwhelming.

Professional Help Consider contacting a mental health professional or a crisis hotline if the thoughts persist.

↗️ 6➡️ Reflection

Journal Take time to reflect on what you've learned about your thoughts and how you've managed them.

Positive Affirmations End the day with a positive affirmation.

🔹️ "I am needed, and I am strong enough to get through this."

Remember

These thoughts do not define your worth. Taking small, actionable steps can help you regain control. It’s okay to seek help, and you are not alone.

This worksheet can be revisited as needed, and the steps can be personalized to suit your specific situation.

A 6 step guide to disrupt overthinking about existence and purpose, complemented with humility, that can provide a sense of clarity, balance, and peace.

1. ❓Acknowledge the Weight of Big Questions

What we ask

Why are we here? What is the meaning of life? What is the soul?

The burden

Overthinking these questions often leads to feeling stuck or overwhelmed, contributing to stress and loss of direction.

Solution

Recognize that these questions have been explored for millennia. It's okay not to have the answers and acknowledging the unknown is part of the human experience.

2. 🌎The Power of Living in the Present

Focus on Now

Existence and purpose can often be simplified by shifting focus to the present moment.

Practice mindfulness

Engage in activities that root you in the now (breathing exercises, mindful walking, or simply being fully present in your daily tasks).

Humility in the face of complexity

We don't need to solve the mysteries of existence to live meaningfully. Accepting that some questions may remain unanswered allows us to focus on the things within our control.

3. 🌈Reframe Purpose Less About Finding, More About Creating

Finding vs. Creating Purpose

Rather than obsessing over a single, grand purpose, think of life as a journey of small, meaningful actions.

Create purpose in small actions

Helping others, cultivating relationships, or even mastering a skill can provide immediate purpose. Let purpose be dynamic rather than fixed.

Humility in purpose

Your purpose may shift as you grow, and that’s okay. You don’t need to be perfect or grandiose in your contributions to the world.

4. 😌Embrace the Freedom in Not Knowing

Humility over ego

It’s humbling to admit that we don’t—and may never—know the full scope of our existence.

Freedom in uncertainty

By releasing the pressure to find definitive answers, you open up space to live more freely and joyfully.

Focus on growth

Shift from overthinking to action. Ask, “What can I learn or contribute today?”

5. 👥Connection to Others Shared Journey of Wonder

You’re not alone Everyone faces these big questions. Share your thoughts and struggles with others. Teaching or discussing with people can bring comfort and understanding.

Humility in community

We can learn so much from each other’s insights, and knowing others share our confusion can build solidarity.

6. 🌀The Role of Acceptance

Trust the process Whether or not you believe in a creator, accept that some things might never be clear.

Faith in the journey

Humility allows us to place faith in the experience of life itself, rather than demanding answers.

Finding peace in uncertainty

Accepting that we may never fully understand the “why” of existence brings an unexpected sense of calm.

p.s.

Let's start a revolution, instead of killing ourselves. See how to make an OVERHAUL in your lifestyle and in the society.

Thanks, pdb.