Overthinking and Intrusive Thoughts - 6 Phrases to get Unstuck from Overthinking and Uncertainty

Summary

The video discusses strategies for managing intrusive thoughts and worries, likening the brain to a two-year-old that amplifies what we focus on. It highlights common unhelpful responses, such as suppression and distraction, which can worsen anxiety. The presenter introduces cognitive defusion from Acceptance and Commitment Therapy (ACT) as a method to create space between oneself and their thoughts, allowing for acknowledgment without engagement. Various techniques are offered to shift focus back to the present moment and prioritize meaningful living, encouraging viewers to accept their thoughts while committing to actions aligned with their values.

Takeaways

• 😀 Intrusive thoughts are common, but without proper strategies, they can become overwhelming.
• 🧠 Our brains amplify what we focus on, similar to how a child repeats a word that gets attention.
• 🚫 Trying to suppress thoughts often backfires, making them more prominent.
• 🤔 Arguing with our thoughts can lead to a cycle of anxiety and distraction from meaningful activities.
• 📱 Distracting ourselves with screens or drama can diminish our ability to engage with life purposefully.
• 🌈 Acceptance and Commitment Therapy (ACT) offers techniques like cognitive defusion to create space between ourselves and our thoughts.
• 👋 Acknowledging thoughts without judgment allows us to redirect focus to the present moment.
• 🔍 Naming recurring worry thoughts can reduce their power over us.
• ❓ Questioning the utility of our worries helps shift focus away from unproductive thinking.
• 💪 Developing defusion skills can lead to a richer, more meaningful life by reducing the influence of intrusive thoughts.

Q & A

What is cognitive defusion?

Cognitive defusion is a technique in acceptance and commitment therapy (ACT) that involves creating space between oneself and intrusive thoughts, allowing the thoughts to exist without needing to agree, disagree, or suppress them.

Why do trying to suppress thoughts often make them louder?

Suppressing thoughts sends a message to the brain that those thoughts are dangerous, which ironically increases their prominence, similar to the 'pink elephant' scenario where trying not to think of something only makes you think of it more.

How can naming a recurring negative thought help?

Naming a recurring negative thought, like 'the catastrophe story', can reduce its power by allowing you to acknowledge its presence without getting caught up in its narrative.

What does the phrase 'maybe, maybe not' signify in managing intrusive thoughts?

'Maybe, maybe not' helps acknowledge uncertainty without fully engaging with the worry, allowing you to return to the present moment rather than getting lost in anxious speculation.

How does the brain's attention affect intrusive thoughts?

The brain amplifies what we pay attention to; therefore, focusing on intrusive thoughts can make them more intense and frequent, while shifting attention to meaningful activities can reduce their impact.

What is the importance of acceptance in ACT?

Acceptance in ACT emphasizes recognizing and allowing thoughts and feelings to exist without judgment, which helps individuals take action aligned with their values rather than being controlled by their thoughts.

What common strategies are unhelpful for dealing with intrusive thoughts?

Unhelpful strategies include trying to suppress thoughts, arguing with them, avoiding situations that trigger them, and using distractions that take away focus from engaging meaningfully with life.

How does questioning the utility of a worry help in managing it?

By asking whether believing a worry will help you live a meaningful life, you can often realize that it won't, prompting you to redirect your focus to more productive activities.

What are some practical phrases to use when intrusive thoughts arise?

Some practical phrases include acknowledging the thought, saying 'there's that worry again,' or 'thank you, mind, for worrying,' before shifting your attention back to the present moment.

What additional resources are available for managing thoughts and emotions?

The speaker offers courses on emotion processing and managing intrusive thoughts, which provide research-backed strategies for effectively dealing with difficult emotions.