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intrusive thoughts

14/5/2021

4 Comments

 
Picture
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.


4 Comments
Frank Sterle Jr. link
9/6/2023 02:50:03

Left unchecked, chronic emotional/psychological abuse readily results in a helpless child's brain improperly developing.

The trauma acts as a starting point into a life in which the brain uncontrollably releases potentially damaging levels of inflammation-promoting stress hormones and chemicals, even in non-stressful daily routines.

It has been described as a continuous, discomforting anticipation of ‘the other shoe dropping’ and simultaneously being scared of how badly you will deal with the upsetting event, which usually never transpires.
It can make every day a mental ordeal, unless the turmoil is prescription and/or illicitly medicated.

To a significant degree, I know such self-medicating from personal experience.

It amounts to non-physical-impact brain damage. ... The lasting emotional/psychological pain from such trauma is very formidable yet invisibly confined to inside one's head.

It is solitarily suffered, unlike an openly visible physical disability or condition, which tends to elicit sympathy/empathy from others.

Really, a psychologically/emotionally sound future should be every child’s fundamental right — along with air, water, food and shelter — especially considering the very troubled world into which they never asked to enter. But, sadly and unjustly, no such right exists.

Reply
liana link
12/12/2024 04:10:18

thanks for info.

Reply
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22/3/2025 07:33:16

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25/4/2025 04:58:00

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    Author

    Hi there!
    It's Emma here, the author of this blog.
    I am a counselling  and clinical psychologist, and I will post relevant topics around mental health and well-being in this blog. Most of them are connected with  my professional Instagram where I am most active.
    ​Hope you enjoy it!

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