How to handle intrusive thoughts | Tips from a therapist #intrusivethought #anxiety #mentalhealth

Micheline Maalouf
23 Jan 202111:03
EducationalLearning
32 Likes 10 Comments

TLDRIn this informative video, licensed therapist Micheline addresses the issue of intrusive thoughts, which can be distressing and cause shame. She provides a trigger warning and lists various examples of such thoughts, explaining that they are common but can be especially persistent for those with anxiety. Micheline emphasizes the importance of recognizing these thoughts without judgment and offers practical tips for managing them, including acknowledging their presence, creating a mental separation, avoiding suppression, reducing stress, and seeking professional help if needed. Her advice is aimed at helping viewers gain control over intrusive thoughts and improve their mental well-being.

Takeaways
  • 🧠 Intrusive thoughts are unwanted and distressing thoughts that can cause fear and shame, often felt more intensely by those with anxiety.
  • ⚠️ The video provides a trigger warning for the content, acknowledging that some intrusive thoughts can be disturbing.
  • 🤔 Intrusive thoughts do not necessarily reflect a person's true desires or intentions, and most people do not act on them.
  • 🗣 It's common for individuals to feel ashamed and hesitant to discuss their intrusive thoughts, fearing judgment or misunderstanding.
  • 👩‍⚕️ Therapists are trained to differentiate between thoughts and actions, and are unlikely to report clients for having intrusive thoughts.
  • 💡 Acknowledging intrusive thoughts as such is the first step in managing them, helping to differentiate them from everyday thoughts.
  • 🔄 Creating a separation between oneself and the thought by stating 'I'm having the thought' can help reduce their impact.
  • 🚫 Avoid trying to suppress intrusive thoughts, as this can cause them to persist; instead, acknowledge and let them be.
  • 💆‍♀️ Reducing stress and practicing self-care can help in managing intrusive thoughts, as stress can exacerbate their occurrence.
  • 📝 Engaging with and expressing emotions, rather than avoiding them, can lead to increased mental resilience over time.
  • 👩‍🏫 Seeking professional help is crucial if intrusive thoughts become overwhelming or interfere significantly with daily life.
Q & A

  • What is the purpose of the video?

    -The purpose of the video is to provide guidance on how to deal with intrusive thoughts, offering tips and reassurance to those who struggle with them.

  • Who is the presenter of the video?

    -The presenter of the video is Micheline, a licensed therapist.

  • What is a trigger warning and why is it given in the video?

    -A trigger warning is a content notice that alerts viewers to potentially distressing material. It is given in the video because the discussion of intrusive thoughts may be too intense for some viewers.

  • What are intrusive thoughts according to the video?

    -Intrusive thoughts are unwanted, distressing thoughts that can be a source of shame and are often associated with anxiety. They are not pleasant and can make people feel like they have no control over their thoughts.

  • Why do people with intrusive thoughts feel shame?

    -People with intrusive thoughts feel shame because these thoughts often go against what they believe about themselves, making them fear that there might be something wrong with them.

  • What is the importance of acknowledging an intrusive thought?

    -Acknowledging an intrusive thought is important as it helps differentiate between everyday thoughts and intrusive thoughts, allowing the person to recognize it as just a thought and not a reflection of their desires or identity.

  • What does the video suggest to do after acknowledging an intrusive thought?

    -After acknowledging an intrusive thought, the video suggests stating 'I'm having the thought' followed by the content of the intrusive thought. This helps create a separation between oneself and the thought.

  • Why should one not try to push an intrusive thought away?

    -One should not try to push an intrusive thought away because doing so can make the thought persist more strongly. The focus should be on acknowledging the thought and creating a separation from it, rather than trying to eliminate it.

  • What is the role of stress reduction in managing intrusive thoughts?

    -Stress reduction is crucial in managing intrusive thoughts because high stress levels can exacerbate these thoughts. Taking care of personal needs and self-care can help in reducing stress and the frequency of intrusive thoughts.

  • What is the final tip provided by Micheline for dealing with intrusive thoughts?

    -The final tip provided by Micheline is to seek professional help if intrusive thoughts become overwhelming and self-help strategies are not effective. A professional can guide and support the individual in managing their thoughts.

  • What is the goal of the strategies mentioned in the video for dealing with intrusive thoughts?

    -The goal of the strategies mentioned in the video is not to eliminate the thoughts but to help individuals recognize that these thoughts do not define them, allowing them to go about their day without being overly distressed by these thoughts.

Outlines
00:00
🧐 Understanding Intrusive Thoughts

In this first paragraph, therapist Micheline introduces the video's purpose: to help viewers deal with intrusive thoughts. She explains that these thoughts can be frightening and often cause shame, and she provides a trigger warning for the potentially distressing examples she will discuss. Micheline clarifies that while these thoughts can be alarming, most people who experience them do not act on them, and they are at odds with the individual's self-perception. She emphasizes the importance of understanding the difference between thoughts and actions, and reassures viewers that therapists are trained to distinguish between the two, offering help rather than judgment.

05:02
📝 Coping Strategies for Intrusive Thoughts

The second paragraph delves into specific strategies for managing intrusive thoughts. Micheline advises viewers to first acknowledge the presence of an intrusive thought and to label it as such. She then suggests a technique from Acceptance and Commitment Therapy, which involves stating 'I'm having the thought' followed by the content of the thought, to create a separation between oneself and the thought. Micheline stresses the importance of not trying to suppress these thoughts, as this can make them more persistent. Instead, she recommends redirecting attention to other activities and continuing to apply the coping strategies when intrusive thoughts recur. She also highlights the role of stress reduction in managing intrusive thoughts, urging viewers to prioritize self-care and personal needs.

10:03
🌟 Seeking Professional Help for Intrusive Thoughts

In the final paragraph, Micheline discusses the importance of seeking professional help if intrusive thoughts become overwhelming or debilitating. She suggests that these thoughts might be a result of trauma or high stress levels and emphasizes the value of having a professional guide individuals through processing their feelings and thoughts. Micheline encourages viewers to reach out for help if they find that their intrusive thoughts are significantly impacting their daily life and function. She concludes by reiterating the effectiveness of the coping strategies previously mentioned and invites viewers to share their experiences and alternative methods for managing intrusive thoughts in the comments section.

Mindmap
Keywords
💡Intrusive thoughts
Intrusive thoughts are unwanted, involuntary thoughts that cause distress or anxiety. They are often disturbing and can feel alien to one's sense of self. In the video, the therapist explains that these thoughts are common but can be particularly distressing for those with anxiety disorders. The script provides examples such as thoughts of harming a baby or driving off the road, illustrating their disturbing nature and their impact on individuals' mental well-being.
💡Shame
Shame is a painful feeling of humiliation or distress that arises from the belief that one has done something wrong or is inadequate. In the context of the video, shame is associated with intrusive thoughts because individuals may feel embarrassed or guilty about having such thoughts, even though they have no intention of acting on them. The script mentions that these thoughts can be a 'source of shame for so many people,' highlighting the emotional burden they carry.
💡Trigger warning
A trigger warning is a content notice that warns audiences about potentially distressing material that may be harmful to those with certain traumas or sensitivities. The video script includes a trigger warning to prepare viewers for the discussion of disturbing intrusive thoughts, allowing them the option to skip ahead if they find the content too challenging. This demonstrates the therapist's consideration for the audience's emotional state.
💡Anxiety
Anxiety is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. The script discusses how individuals who struggle with anxiety are more likely to experience intrusive thoughts on a consistent basis, suggesting a link between anxiety disorders and the prevalence of these unwanted thoughts. The video aims to help those with anxiety better manage their intrusive thoughts.
💡Therapist
A therapist is a trained professional who helps individuals deal with psychological issues, often through talking therapies. In the script, the speaker is a licensed therapist providing guidance on how to cope with intrusive thoughts. The role of the therapist is crucial in helping individuals understand the difference between thoughts and actions, and in providing strategies to manage distressing thoughts.
💡Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy is a form of psychotherapy that focuses on accepting what is out of one's control and committing to actions that improve and enrich the life one can control. The script references ACT when discussing the technique of 'unhooking' from intrusive thoughts, which involves acknowledging the thoughts and creating a separation from them, rather than trying to suppress or fight them.
💡Stress reduction
Stress reduction involves practices and strategies aimed at decreasing the negative effects of stress on an individual's mental and physical health. The video script suggests that reducing stress can help alleviate the frequency and intensity of intrusive thoughts, especially for those who struggle with anxiety. Techniques such as improving sleep hygiene, eating well, exercising, and engaging in hobbies are recommended as part of stress reduction.
💡Self-care
Self-care refers to activities that individuals perform to take care of their own health and well-being, both physically and mentally. The script emphasizes the importance of self-care in managing intrusive thoughts, advising viewers to prioritize their personal needs and to make time for activities that promote relaxation and enjoyment.
💡Mental resilience
Mental resilience is the ability to adapt well in the face of adversity, trauma, or other significant sources of stress. The video suggests that allowing oneself to feel unwanted emotions and thoughts, rather than suppressing them, can lead to increased mental resilience over time. This process can help individuals better cope with intrusive thoughts and reduce their distress.
💡Professional help
Professional help refers to seeking assistance from experts such as therapists or counselors to address mental health issues. The script advises viewers to consider seeking professional help if intrusive thoughts become overwhelming and are not manageable through self-help strategies alone. The therapist's guidance can provide a structured approach to processing emotions and unhooking from distressing thoughts.
Highlights

Intrusive thoughts can be scary and are often a source of shame.

People with anxiety and intrusive thoughts experience them consistently.

Most people with intrusive thoughts do not act on them.

Therapists are trained to understand the difference between thoughts and actions.

Acknowledge intrusive thoughts to differentiate them from everyday thoughts.

Use the phrase 'I'm having the thought' to create separation from the thought.

Do not try to push the thought away; it will persist if you do.

Acknowledge the thought, create separation, then return to your day.

Reducing stress can help manage intrusive thoughts.

Prioritize self-care including sleep, eating habits, and exercise.

Allow yourself to feel your emotions to reduce the persistence of intrusive thoughts.

Facing discomfort upfront can lead to less discomfort in the future.

If thoughts are overwhelming, consider seeking professional help.

Professional guidance can be crucial for managing intrusive thoughts.

Consistency in applying these techniques is key to reducing distress.

The goal is to recognize that intrusive thoughts do not define us.

Engage with the video content by trying the tips and sharing your experience.

Transcripts

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Intrusive ThoughtsMental HealthAnxiety ReliefTherapy TipsSelf-CareStress ManagementEmotional WellbeingCognitive TechniquesTherapist AdvicePersonal Growth