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

Oct 25, 2024

Explore the world of intrusive thoughts and the struggles of overthinking. Discover why suppressing your worries only amplifies them, much like a pesky toddler demanding attention. Learn about cognitive defusion techniques that help you regain control and focus on the present. The conversation emphasizes embracing uncertainty rather than seeking absolute certainty and offers six empowering phrases to break the cycle of repetitive thoughts. Mindfulness and commitment to values are also highlighted as essential skills for emotional well-being.

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INSIGHT

The Brain's Attention Mechanism

Our brains are like two-year-olds; what they focus on gets louder.
Trying to suppress thoughts makes them more persistent, similar to a two-year-old's attention-seeking behavior.

ADVICE

Managing Intrusive Thoughts

Avoid arguing with intrusive thoughts, as this amplifies them.
Instead, acknowledge them and return to the present moment.

ADVICE

Cognitive Defusion

Practice cognitive defusion, creating space between you and your thoughts.
Acknowledge thoughts without agreeing, disagreeing, or suppressing them.

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Download the free PDF: "6 Phrases to Help with Intrusive Thoughts or Repetitive Worries" https://courses.therapyinanutshell.com/pl/2148585686

Do you struggle with intrusive thoughts, worries, or constant "What if?" scenarios? Whether you're imagining catastrophes or obsessing over something you said, these difficult thoughts can quickly spiral out of control. In this podcast, we break down why this happens and how to manage it effectively.

Using relatable metaphors and evidence-based techniques from Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT), we’ll show you why trying to suppress thoughts only makes them louder—just like a mischievous 2-year-old! Learn how cognitive defusion can help you break free from overthinking and regain control of your mind.

Overthinking often happens when we try to create certainty in uncertain situations, that can lead to us believing our thoughts, worrying too much, wondering what intrusive thoughts mean, or arguing with our thoughts- aka Overthinking... here are 6 simple phrases you can use to break the cycle of overthinking, worrying, or dwelling on intrusive thoughts.

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

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