Constantly dwelling on a particular thought, allowing it to control your behavior, is a characteristic of obsessive-compulsive disorder. Obsessions are recurrent, intrusive thoughts, while compulsions are repetitive behaviors or mental acts. Excessive thinking, on the other hand, refers to a mind constantly occupied by thoughts and emotions, unable to quieten them.
Here’s a practical guide to managing these thoughts:
Seek Refuge in Allah: When negative thoughts arise, seek refuge in Allah and blow three times to your left.
Remember Allah and Make Supplication: Immediately engage in remembrance of Allah, such as reciting His names or making supplications. The Prophet (peace be upon him) said, “The devil sits on the heart of Adam’s son, so whenever he remembers Allah, he departs; and when he forgets, he whispers.”
Counter Negative Thoughts: When thoughts like “A disaster will strike!” or “I will become poor!” arise, counter them with positive affirmations. For example, say, “No, Allah is with me. These are just doubts and illusions. Allah provided for me when I was weak and helpless, so why would He abandon me now? I am consistent in my prayers and remembrance; how could Allah forsake me? Even if something happens, Allah is with me and will save me as He has saved me before.”
Stop Resisting: Studies on self-control show that resisting a thought can strengthen it. Don’t engage in a mental dialogue or create scenarios. Simply let the thought pass. The Prophet (peace be upon him) said, “The devil comes to one of you and says, ‘Who created such and such?’ until he says, ‘Who created your Lord?’ So when he reaches that point, let him seek refuge in Allah and stop.”
Replace Negative Thoughts: Don’t just ignore the thought; replace it with something positive. For example, focus on Allah’s blessings, practice gratitude, or engage in a different activity.
Seek Allah’s Help: Pray to Allah to correct your heart and remove these negative thoughts. The Prophet (peace be upon him) said, “Indeed, Allah, in His justice and fairness, has placed the soul and joy in certainty and contentment. And He has placed worry and sadness in doubt and discontent.”