Intrusive thoughts are normal. Let me say that again.... Intrusive thoughts are NORMAL.
And I’m about to teach you exactly how to manage yours. Including WHY they are getting so stuck in the first place and (importantly) what NOT to do when you have them.
First, know this; absolutely anyone can experience intrusive thoughts. In fact, in my polls (over many thousands of people) I consistently get over 90% of people saying 'yes, I experience intrusive thoughts!" - research backs this figure up over and over again.
And while most of us don't tell anyone about these thoughts, they are actually very common and NOT a sign of 'mental illness' OR intention to act on them.
Intrusive thoughts tend to alarm you, or freak you out... because they are sudden, persistent and often graphic, violent or disturbing to us.
Here’s the key to understanding why your brain generates these thoughts:
Intrusive thoughts are closely linked to your threat response... they get stuck because they set off our the alarm centres in your brain and a threat response in your nervous system.
Our brains have evolved to keep us safe and like to think of allllll the possible terrible things that could happen (this is called a negativity bias - and it’s a survival mechanism)
So, in your brains attempt to scan for danger - an intrusive thought pops in. This is your brain bringing your attention to possible threats it DOESN'T want to happen.
And then your brain reacts to these thoughts... applying meaning to them.. freaking out about them... creating fear pathways and resisting them.
Intrusive thoughts are actually completely random junk thoughts - just as meaningless as a thought like "oh, my hand is itchy" or "I can see lint on that persons top"... but because the content of an intrusive thought is usually more... hmmmm, how shall we put this? Disturbing.... It gets your attention.
Next, Your amygdala (the wee fear scanning alarm centre in your limbic system - the emotional centre of your brain) reacts to it.
You try to push it away.
Or you freak out and wonder what it means and what's wrong with you.
Then - because it sets off this fear response, and this reaction - it gets STUCK.
(You’ve heard that “what you resist, persists”, right?)
🚙 So yes, when you're driving your car and think of veering off the road, of course that could be a thought that scares you.... you might question if you are going crazy or worry that you're going to act on it..
And when you have a weird sexual thought or image...
or when you worry you're going to yell out in the library...
or when you fixate on something terrible happening to your child...
Or obsess that you’ve got a terrible illness…
all of this causes that fear response.
You may even wonder if its a premonition. Or fear that some deep part of you is sick, or wants to act on it, or that this thought speaks to your character...
...but actually, (so long as you haven't actually acted on these thoughts) then it is really just your brain creating a total junk thought that you've then experienced a fear response to.
It's the nature of the thoughts that make them get stuck - because they alarm you and then you fixate on them. You try to understand where they came from and wonder what's wrong with you.
Check out these common intrusive thoughts:
Let me tell you this right now...
You are not sick
You do not want to act on the thought (yes... even though you experience weird physical sensations that you're confusing for an impulse)
This does NOT speak to your character (your actions do)
💛💭 How can you manage intrusive thoughts?
Here's the thing - the approach that most people take to their intrusive thoughts actually makes them MUCH worse.
And if you've been to therapy and had a therapist tell you to challenge the thoughts - run in the opposite direction. CBT is great, don't get me wrong - but it is NOT the approach we take with intrusive thoughts. It can actually make them worse.
Here's some simple tips to get you started:
Firstly - know they are normal!
Understand that they are your bodies threat response; your brain is doing it's job.
Tell yourself they DON'T mean anything. Thoughts are just thoughts. And intrusive thoughts are JUNK thoughts
Remind yourself they don't signal an intention to act on them
They are, what i like to call, 'junk thoughts'. They don't serve you and they're not true.
Try to simply acknowledge the thought and continuing with what you were doing
Use grounding and mindfulness techniques to bring you back to the present and to your senses
Try a 'sharp sensory grounding' tool
Practice deep belly breathing, with the intention of allowing the thought to be, not with the intention of getting rid of it and the anxiety it creates
Sit with the discomfort, reminding yourself the thought isn't dangerous and it doesn't signify an intention
Chat to a counsellor/therapist if you are concerned, struggling or the thoughts are affecting your ability to enjoy life
Reading this list may feel a bit easier said than done - that’s why I created a life-changing course on Intrusive thoughts.
It’s inside my membership and you can access it for just $49NZD (roughly $30USD)
And who am I to teach you?
I’m Becks - I’m a counsellor and a nervous system coach & somatic practitioner with over 15 years experience and 8 best selling books.
Inside my membership you’ll find over 700 people like you - and courses on everything from health anxiety to highly sensitive people (and the amazing intrusive thoughts one of course).
In membership you’ll unlock it all:
✔︎ 20 + Courses (valued at over $1700)
✔︎ Monthly Somatic Release class
✔︎ Masterclasses every month & guest expert speakers
✔︎ A library of with hundred of bite-sized tools; videos, workbooks & more
✔︎ Meditation library
✔︎ Members hub + access to guidance from me
✔︎ Monthly group coaching (membership plus tier)
✔︎ Monthly Nourish Class (membership plus tier)
✔︎ Random freebies & benefits!
If you're ready to totally take your power back over intrusive thoughts then take the leap - it’ll cost you the same price as 2 lattes a week and you can cancel anytime you like.
It could change your life.
Here's what participants have said:
"i highly HIGHLY recommend it. Like, really, go watch it as soon as you can. I’ve had health anxiety for 13 years (before the birth of my second daughter it was just run of the mill anxiety, but after her birth it transformed), and I’ve had counseling up to my ears. This webinar helped more than anything else has in the last 13 yrs."
"your seminar literally changed my world."
"All the therapists I have talked to and no one has ever explained or understood what is happening to me so well. Thank you for this"
P.s. remember that course 👆🏼 is included free in the Journey to Wellness membership (along with ALL my other courses, classes & library of hundreds of powerful tools to help you revolutionise your relationship with yourself, rewire your thoughts, release stuck trauma & emotions and make your nervous system say 'ahhhhhh' ).
It's life changing.
Find community, connection, support & potent practices to take you from surviving to THRIVING.
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