How to deal with intrusive thoughts and anxiety
TLDRIn this insightful conversation, Dr. Ali Mattu and Zack discuss the nature of intrusive thoughts and anxiety, drawing from Zack's personal experiences and Dr. Mattu's psychological expertise. They explore the origins of these unwanted thoughts, their connection to mental health issues like depression and OCD, and strategies to manage them. Zack shares his journey with generalized anxiety disorder and panic attacks, highlighting the importance of understanding that thoughts, though scary, do not dictate actions. The discussion delves into coping mechanisms, cognitive distortions, and the value of acceptance and commitment therapy. They also touch on stress and anger management, emphasizing the need for self-awareness and healthy outlets to navigate these emotions effectively.
Takeaways
- 😨 Intrusive thoughts can be scary but are not dangerous. They randomly pop up and should not be taken as facts.
- 📚 Intrusive thoughts can stem from anxiety, depression, or obsessive-compulsive disorder (OCD).
- 🧠 Understanding intrusive thoughts involves recognizing that they are not real and do not need to be acted upon.
- 🚇 Common intrusive thoughts include fears related to harm, such as pushing someone onto subway tracks.
- 🤔 Metacognition, or thinking about one's thoughts, is important in dealing with intrusive thoughts and anxiety.
- 🔄 Anxiety often leads to a heightened perception of threats, making intrusive thoughts feel more immediate and real.
- 💡 Acceptance and Commitment Therapy (ACT) uses metaphors like 'passengers on the bus' to help manage intrusive thoughts.
- 🛑 Cognitive distortions, such as catastrophizing and mind reading, can exacerbate anxiety and intrusive thoughts.
- 🔄 Distress tolerance techniques, like taking a break and engaging in relaxing activities, can help manage anger and stress.
- 📖 Reading and understanding cognitive behavioral techniques can provide strategies for managing anxiety and intrusive thoughts.
Q & A
What is the fear that the speaker often experiences at the subway?
-The speaker often experiences a fear of falling into the train tracks, especially when the train is coming.
What is Generalized Anxiety Disorder (GAD)?
-Generalized Anxiety Disorder (GAD) is a mental health condition characterized by excessive, uncontrollable worry about everyday situations, which the individual diagnosed with GAD may have difficulty managing.
What is an intrusive thought according to the psychologist Dr. Jim Jobin?
-An intrusive thought is a random thought that pops up in your head which is not a fact, even though it may scare you, and it's a sign that you don't want to act on it.
Why do people experience intrusive thoughts?
-Intrusive thoughts can come from various sources such as depression, anxiety, or obsessive-compulsive disorder, and they may serve as reminders of unresolved issues or stressors.
What is the difference between a thought being scary and it being dangerous?
-A scary thought is one that causes fear or anxiety, but it is not necessarily dangerous. A dangerous thought would be one that could lead to harmful actions or outcomes.
How does the 'passengers on the bus' metaphor from Acceptance and Commitment Therapy (ACT) relate to intrusive thoughts?
-In ACT, the 'passengers on the bus' metaphor suggests that thoughts are like passengers on a bus you're driving. You can't control who gets on the bus (your thoughts), but you can control where the bus goes (your actions).
What is the role of the 'lizard brain' or limbic system in producing intrusive thoughts?
-The 'lizard brain' or limbic system is responsible for basic emotions and memory. It produces intrusive thoughts as a way to keep us safe, even though they might feel threatening.
How can cognitive distortions like catastrophizing contribute to intrusive thoughts?
-Cognitive distortions, such as catastrophizing, can amplify the intensity of intrusive thoughts by causing individuals to interpret normal or benign events as disastrous or threatening.
What strategies can help in coping with intrusive thoughts?
-Strategies such as understanding that thoughts are not dangerous, using coping statements, practicing acceptance, and finding activities that absorb the mind can help in coping with intrusive thoughts.
What is the importance of understanding the difference between coping behaviors and safety behaviors in managing anxiety?
-Coping behaviors help individuals move forward and make contact with their goals, while safety behaviors might provide temporary relief from anxiety but ultimately prevent progress towards goals.
How can one use distress tolerance techniques to manage anger?
-Distress tolerance techniques, such as taking a break, watching something funny, listening to calming music, or going for a walk, can help in managing anger by providing a temporary reprieve and allowing the body to cool down.
What does the 'How to Make Friends with Your Stress' TED Talk suggest about stress?
-The TED Talk suggests that stress is not something to be ignored or gotten rid of, but rather it should be understood and managed by addressing the underlying causes and finding activities that help alleviate it temporarily.
Outlines
🚇 Fear at the Subway and Understanding Intrusive Thoughts
Dr. Ali Matthew shares a personal example of a common intrusive thought—fearing falling into subway tracks. Zack discusses his diagnosis of generalized anxiety disorder and panic attacks. He emphasizes the importance of understanding intrusive thoughts and differentiates them from actual danger. Zack's experience with his psychologist and reading material on intrusive thoughts helped him understand that these thoughts, although scary, are not dangerous. They discuss the brain's structure and how the mind generates intrusive thoughts.
😨 Anxiety and Intrusive Thoughts: Coping Mechanisms
Zack and Dr. Matthew explore why people experience intrusive thoughts, often linked to anxiety, guilt, or major stressors. They discuss the concept of metacognition, where people judge their thoughts, leading to further anxiety. Zack shares his personal journey of experiencing health anxiety after a panic attack, constantly fearing heart issues. Dr. Matthew emphasizes the importance of recognizing these thoughts as not factual and shares methods to cope with and manage intrusive thoughts.
💭 Cognitive Distortions and Coping with Intrusive Thoughts
Zack learns about cognitive distortions, such as catastrophizing and emotional reasoning, from his therapist. Dr. Matthew explains that cognitive distortions alter our perception of reality based on our emotions. They discuss the importance of getting 'unstuck' from these thoughts through acceptance and coping strategies. Dr. Matthew highlights the significance of recognizing thought patterns and using coping statements to manage intrusive thoughts effectively.
🧠 The Nature of Anxiety and Intrusive Thoughts
Dr. Matthew explains the difference in how individuals experience and cope with anxiety and intrusive thoughts. He discusses the role of biology and life experiences in shaping these responses. Zack shares his methods of coping, like staying organized and focused. Dr. Matthew emphasizes the importance of understanding personal triggers and developing strategies to manage anxiety effectively.
📚 The Role of Verbal Skills and Life Experience in Anxiety
Dr. Matthew elaborates on how verbal skills and life experiences influence anxiety and worrying tendencies. He mentions that people with higher language skills may be more prone to worrying. Zack and Dr. Matthew discuss the importance of developing coping skills and learning from life experiences to manage anxiety. Dr. Matthew stresses the need for trial and error to find effective strategies for dealing with anxiety and intrusive thoughts.
😠 Managing Anger and Stress Effectively
Dr. Matthew discusses the importance of understanding and managing anger as a natural emotion. He explains that anger can be a powerful motivator but excessive anger can be harmful. Strategies like distress tolerance, taking breaks, and engaging in calming activities are suggested to manage anger. Zack shares his experience of needing to step away and cool down during disagreements. Dr. Matthew emphasizes the importance of listening to anger and addressing it constructively.
🎯 Coping with Stress and Anxiety: Practical Tips
Dr. Matthew provides practical tips for managing stress and anxiety. He advises understanding the root cause of stress and addressing it directly. For anxiety, he suggests making small steps towards goals and seeking accountability. Zack shares his approach of staying organized to reduce anxiety. Dr. Matthew discusses the difference between coping behaviors and safety behaviors, emphasizing the need for strategies that help move forward towards goals.
Mindmap
Keywords
💡Generalized Anxiety Disorder (GAD)
💡Intrusive Thoughts
💡Panic Attack
💡Cognitive Distortions
💡Metacognition
💡Acceptance and Commitment Therapy (ACT)
💡Distress Tolerance
💡Coping Statements
💡Health Anxiety
💡Exposure Therapy
Highlights
Discussing the fear of falling into the train tracks while at the subway and how it's a scary thought but not dangerous.
Zack introduces his experience with generalized anxiety disorder (GAD) and how it led to panic attacks and intrusive thoughts.
Dr. Ali Matthew explains what intrusive thoughts are and their common sources such as depression, anxiety, and obsessive-compulsive disorder (OCD).
Zack shares his learning from the book 'Stopping Unwanted Intrusive Thoughts' by Sally Winston, emphasizing that intrusive thoughts are not facts.
Dr. Ali Matthew uses the example of a thought about pushing someone in the subway to illustrate how intrusive thoughts can be disturbing but are not dangerous.
The concept of metacognition is introduced, explaining how it relates to thinking about one's thoughts and how it can cause problems.
Intrusive thoughts can be linked to emotions like guilt or stress and often reflect unresolved issues or significant stressors.
Zack describes his experience of health anxiety, where he constantly worried about his body's sensations and mistook them for serious health issues.
Dr. Ali Matthew discusses how learning to accept intrusive thoughts can help reduce their impact and lead to better emotional management.
The importance of coping statements is highlighted, such as 'thoughts might be scary but not dangerous,' to help manage intrusive thoughts.
Acceptance and Commitment Therapy (ACT) is introduced, with metaphors like 'passengers on the bus' to help individuals manage their intrusive thoughts.
Dr. Ali Matthew explains the biological and experiential factors that influence how individuals experience and manage anxiety.
The role of cognitive distortions in anxiety is discussed, including common distortions like catastrophizing and mind reading.
Tips for managing stress and anger are provided, emphasizing the importance of understanding the sources of stress and using appropriate coping mechanisms.
The importance of breaking away from stressors temporarily to cool down and regain perspective is discussed, with examples like watching something funny or going for a walk.
Transcripts
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