trying to suppress a thought “has paradoxical effects as a self-control strategy,” and can lead to obsession or preoccupation despite an individual’s best efforts to ignore the thought.

this psychological process whereby our deliberate attempts to suppress certain thoughts make them more likely to surface has been named “ironic process theory” by scientists.

1. Propagation of persistent negative emotions. Intrusive thoughts might include “repetitive thoughts, images or impulses.”

There is also evidence that rumination and intrusive thoughts are associated with negative thought patterns. Negative thought patterns were also found to be more common in those who did not practice mindfulness.

2. Increased distractibility. A study found that those who are plagued by negative thought intrusions, and individuals who have a propensity to worry, show increased distractibility when trying to focus on a specific task.

Being easily drawn away from the task in hand, by any form of distractor, disrupts focus and prompts the brain to try to multitask. Any form of disruption will stunt your professional creativity and development.

3. Poor decision making.

Self-reflection and mindfulness have been proven to protect individuals from the negative impact of intrusive thoughts. In particular, becoming more aware and accepting of negative thoughts or feelings can help to reduce the frequency of intrusive thoughts, as well as making them feel less distressing.

By concentrating on something else, your mental energy is used elsewhere, leaving less room for intrusive thoughts.

By turning negative ruminations into positive pledges, the intrusive thought loses the power it has over you. Thinking of positive solutions also helps you to make any appropriate adjustments or improvements.