In today’s episode, Gina discusses how to deal with intrusive thoughts, especially as they manifest for people with anxiety. Intrusive thoughts can be very common for individuals with overstimulated minds and bodies. They can be highly disturbing, as well. Listen in for tips on how to address your intrusive thoughts: calm the mind, thoughts and body.
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Quote:
The mind is a wonderful servant but a terrible master.
-Robin Sharma
Chapters
0:26 Intrusive Thoughts Explained
6:41 Contain the Thought
10:42 Allow the Feelings
13:56 Return to the Present
16:41 Practice Self-Compassion
Summary
In this episode, we talk about intrusive thoughts and how they can feel shocking, disturbing, and isolating. We explain that these thoughts are common, especially when the nervous system is anxious or overstimulated, and that the distress they cause does not mean they reflect who we are.
We describe how intrusive thoughts can become repetitive when fear makes the brain treat them as important. This can lead to a loop of hypervigilance, self-monitoring, and more fear. We compare this to a survival response that stays active long after the original alarm has passed.
We then offer three steps for responding differently. First, we contain the thought instead of becoming fused with it, and we ask for actual evidence rather than reacting to fear. We note that a thought is not an intention, a prophecy, or an identity.
Second, we allow the physical sensations to rise and fall without adding panic. We name what is happening in the body, such as adrenaline or tightness, and remind ourselves that discomfort does not mean danger.
Third, we return to the present moment again and again through grounding and mindfulness. We mention simple practices like noticing the feet, breathing, sounds, textures, and nearby surroundings, and we emphasize that repeated returning is practice, not failure.
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