intrusive thoughts

Do you have 2 minutes to do a quick experiment about intrusive thoughts?

For the next 30 seconds, think about anything that you want to think about.

You can think about the most recent TV show you are watching, that funny viral video, a conversation you had with your friend, or what you’re having for dinner today.
But whatever you do....

                                                          DON'T THINK OF A PINK ELEPHANT!
Okay, I’ll wait. No cheating!
How long did you make it without thinking about it?
My guess is, not even 5 seconds.

Wegner, a psychology professor at Harvard University, developed his theory of "ironic processes" to explain why it's so hard to eliminate unwanted thoughts.

He found evidence that when we try not to think of something, one part of our mind does avoid the forbidden thought, but another part "checks in" every so often to make sure the thought is not coming up—therefore, ironically, bringing it to mind.

"OK, so what do I do about this?"

"Is there any way to avoid unwanted thoughts?" The short answer is NO.

Here is the thing about intrusive thoughts:

• They are normal
• Everyone has them
• They are automatic
• They are unwanted & unwelcomed
• They can come in the form of images, sounds, or statements
• They can be scary
• They can be silly
• They can be our own critical voice
• They can have an impact on our behaviours & emotions

Intrusive thoughts are automatic and will come up from time to time. Some people will experience them more often than others. It is important that if you feel that your daily functioning is impaired because of them, you seek professional support.

How can we manage intrusive thoughts?

1. Identify and label them

• Identify the thoughts when they come up.
• Label them as intrusive and unwanted (I just had an uncomfortable intrusive thought!).

2. Accept them

• Accept they may come up sometimes.
• Pushing them away is not helpful, and it will make them grow stronger.
• Fearing or fighting them will not work.

3. Defusion and Mindfulness

• Acknowledge that not all thoughts are true.

• Separate the thought from you, and from your actions (just because you think about something, does not mean you have to do it!)
• Do not engage. Let them pass through your mind.
• Thank your mind for thinking (it is her job!).

4. Take action

• Engage with something meaningful to you.
• Do something aligned with your values.

I hope this post brings some light into how to manage intrusive thoughts when they appear at your door.

Let me know in comments your experience.