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For many individuals, intrusive thoughts may not be particularly harmful but are simply repetitive, akin to a catchy song that won’t leave your head. In such cases, the key to alleviating these thoughts is to train the mind to focus on external stimuli. Engaging in activities that divert attention from these repetitive thoughts is crucial.
Practices such as mindful meditation—spending even just five to ten minutes focusing on one’s breath or the sensations within the body—can dramatically enhance focus. Research from Dr. Wendy Suzuki’s lab at New York University supports the fact that directing attention to a singular topic not only improves concentration but can also lead to better memory performance. Over time, with consistent practice, the intrusive thoughts should diminish.