Doc Snipes
4 CBT tools for Reducing Intrusive Thoughts
Dr. Dawn-Elise Snipes is a Licensed Professional Counselor and Qualified Clinical Supervisor. She received her PhD in Mental Health Counseling from the University of Florida in 2002. In addition to being a practicing clinician, she has provided training to counselors, social workers, nurses and case managers internationally since 2006 through AllCEUs.com 4 #Counseling TOols for Coping with #IntrusiveThoughts #cbt
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hey there everybody and welcome to this brief presentation on how to stop intrusive
thoughts i'm your host dr donnelly snipes so let's start out by defining what intrusive
thoughts are intrusive thoughts think intruder they are like thoughts that you have that you
don't want to have and they can be a variety of different flavors if you will according to the
anxiety and depression association of america intrusive thoughts are involuntary often have
no bearing on reality and are perceived by the person having those thoughts as unacceptable
you have this thought and it's just like oh no i would never do that but it keeps coming back or
you're having this thought that you don't want to have it's a thought that you want to get rid of
intrusive thoughts are often triggered by stress anxiety insomnia or even hormone fluctuations even
in males they are often totally random now it's important to recognize that intrusive thoughts
can be an aspect of anxiety depression postpartum depression ptsd or obsessive compulsive disorder
so if you are having a lot of intrusive thoughts or if your intrusive thoughts are impairing your
quality of life it's important to talk to your doctor or talk to your therapist who can help you
identify strategies in order to be able to better handle them this presentation is just going
to hit the highlights of some techniques that might be able to be used in the moment in order
to help quiet some of those intrusive thoughts types of intrusive thoughts that people have they
can be negative thoughts like i'm an idiot and i have no business doing this or pretty soon
somebody will see that i am a total fraud or they could be violent thoughts of hurting
your child or failing to protect them now it's important to recognize here a lot of women have
intrusive thoughts or unwanted thoughts during the postpartum period and it does not mean they have
postpartum psychosis if they have these thoughts and they are appalled by them being appalled by
them is a good sign it means they recognize this is not something they want to do postpartum
psychosis is when they have these thoughts and those thoughts make total sense to them and
they're not appalled by those thoughts at all it's important if you're in the postpartum period
and you're starting to have intrusive thoughts to develop a support system and talk to your ob gyn
or your pediatrician if if you're having these thoughts and they are bothersome because there
are strategies that can be used to help you deal with them more than what i'm going to go into
here other violent thoughts can be thoughts of a fire breaking out or a burglar breaking in when
you go to sleep some people lay down and they feel very unsafe or you can have compulsive thoughts
like i need to have that last piece of pizza that chocolate cake is calling my name or i need
to have a cigarette or a drink or something else those are compulsive thoughts or cravings
which still fall in that intrusive thought category because they're thoughts you don't
want to have but they're thoughts that seem to not go away sometimes so how can we handle
them well i encourage you to think of intrusive thoughts like a salesman and we've all had the
occasion where we have encountered sales people that have been very um persistent if you will so
think of these intrusive thoughts like a salesman trying to get you to buy into something that
you don't believe and their claims really have no basis in reality you know you watch these
infomercials and they say this pan will never stick and you get it home and it sticks or this
cream will make you look 30 years younger and you know good and well there's no cream in the world
that's going to make you look 30 years younger so you know their claims have no basis in reality
but they're still trying to convince you of that well do you argue with them do you buy into
them or do you say no not worth my energy i'm gonna move on remember giving them any attention
makes them stay around longer if you acknowledge them if you make eye contact with them then they
may have a hook and then they'll start to try to um connect with you and they'll they'll stay
around longer so instead of connecting with them ignore them and it goes against the
very fiber of my being to ignore a person who's trying to talk to me but i
found that for example at the at the mall when you're walking past kiosks and people are
trying to get you to check out their products if you make eye contact if you acknowledge
them at all it's even harder to break away attention makes them stay around longer same thing
for your thoughts so don't overthink don't start thinking i wonder why i'm having this thought i
wonder what this thought means you can go down this whole rabbit hole of thinking about your
thought and that's not going to get you anywhere and it's going to strengthen the memory pathways
to that thought we want to break them down not strengthen them so instead of overthinking instead
of wondering why you're having it or if it has any basis in reality or any of those questions
just distract yourself distract don't react do something to turn your attention to something
else you may do sit-ups you may walk around you may call a friend there are a variety of things
you can do instead of giving that attention just like a salesman the thoughts may
come back just like you did the first time it's important not to give them extra
attention don't talk back distract don't react the next technique i'm going to talk to you
about is unhooking recognize thoughts are merely words and bits of images they don't have
to result in actions thoughts are kind of like a bad movie these intrusive thoughts you don't
have to sit there and keep watching it it's not forcing you to sit there and keep watching it
you can change the channel and with intrusive thoughts you want to change the channel what else
would you rather watch in your mind right now you can also unhook from your
thoughts by saying to yourself i'm having the thought that instead of saying i
am in danger saying i'm having the thought that i am in danger assuming you're not of course
um i'm having the thought that i'm an idiot i'm having the thought that um i'm gonna make a
fool of myself okay you're having this thought pack it up put it into a thought box pack
it up and put it over here on a shelf if for some reason that i can't foresee
but if for some reason you need it it's over there on the shelf but it's not
with you anymore you put it in storage and that can be helpful in the moment
if you continue to have that thought again you may want to talk to a therapist who
can help you figure out ways to deal with it but a lot of times these random thoughts we just
pack them up and put them over on the shelf and we forget all about them kind of like some of the
sweaters that i have in my closet develop a guided imagery script or think about something else
you can't think about two things simultaneously i cannot think about writing a powerpoint and what
i'm gonna make for dinner at the same exact time so if you're thinking about something else if
you turn your attention and sometimes you have to forcibly turn your attention and say no i'm
going to think about my vacation that's coming up i'm going to think about what i'm going to do
tomorrow i'm going to think about something else but that can help you turn your attention
away from the distressful thought guided imagery can be used if you develop a
an image of being safe and feeling empowered if you have a particular image for um
for example that can protect you from one particular thought that may be something that
you call upon when you start having that thought and it's also important to note
successes or what i call proof negative when after i had my son i had really
bad postpartum depression and i had a lot of intrusive thoughts and it was terrifying to
be alone with him um for for quite a while and i didn't understand what's going what was going
on and i didn't understand all this stuff about intrusive thoughts at that point so i was you
know stressed out being alone with him and i would take it sometimes minute by minute
sometimes hour by hour noting hey i went an hour and everything's fine i went two hours and didn't
have this thought when i would start having those thoughts i had distraction techniques i would
call a friend or i would call my husband or i would put the baby in a stroller and we would
go out on a walk i had a variety of different things that i could do in order to get out of
that situation break that thought loop but then i would start looking back over it and recognize
how many days that i had had him in my life that things had gone just fine you know i'd
had those thoughts come and go hadn't acted on them that was proof negative for me that was
proof to me that i could have these thoughts and i wasn't going to act on them so then i
started feeling more empowered in what i was doing but proof negative can also apply to negative
thoughts if you tell yourself that i'm a screw-up and i shouldn't be doing this because
i have no business being here noticing when you do whatever it is you do you know maybe
you're an electrician or a therapist or a resident and you have a good day you notice that hey i did
a good thing noticing um proof to the contrary of those intrusive thoughts can also
be helpful forcing yourself to focus on all of the things that you do right
instead of the one mistake you made can be helpful at preventing
those intrusive thoughts if the thoughts keep coming back or you can't
seem to extinguish them it may be a sign that you're also dealing with something more than just
a random intrusive thought you may be dealing with as i mentioned before anxiety depression ptsd
or obsessive-compulsive disorder any of these have a lot of treatments that can be
very effective so talk with your doctor or your therapist about the thoughts you're having
and about strategies in order to deal with them
#CBT #tools #Reducing #Intrusive #Thoughts
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I just tell the thoughts to go away and they do
I’ll be just fine doing my own thing, then randomly out of nowhere my brain thinks “I hate you”. As if someone was trying to psychically tell me that they hate me. It keeps happening. It’s a thought. Not a voice. But it’s getting very annoying.
Thank you for helping me. I will follow you and share your account to help others. Thank you. I appreciate your words.
I am from Iraq ❤🇮🇶.
My thought are fleeting no,point ones but disturbing
Running around in circles while making vocal noises and flailing my arms in the air seems to help. Just saying.
DBT distress tolerance exercises help me here. Grabbing ice, snapping a rubber band once, running, etc.
Thankyou this helped. Sometimes i have intrusive violent thoughts and i know its not from me. Ever since i was a little boy i dealt with this. But the power of Jesus Christ has saved me. They have gotten so much better and i dony freak out anymore. On top of that i have borderline personality disorder so my emotions are very intense yet i am able to reside in Gods certainity that everything is okay. I am protected❤and God is protecting me with everyone i Love. In the name of Jesus Christ , amen
thanks for really clear and useful explanations
I actually engaged in an intrusive thought to do with eye contact many years ago, I said what would happen if I made uncomfortable eye contact. Anyway, I still can't stop engaging in this thought it is actually ruining my life as it is to do with socialising and life is about socialising, do you have any way I can disengage in this thought and be more natural again in conversation I can't afford a therapist unfortunately
MILF❤
Been trying to fight this alone for 4 years! I finally see what this is.
Is it different from ERP?
What's an obhyn?
I used to have intrusive thoughts once every couple of years about things like nuclear war and health related stuff and now it is about my identity you helped me realize they are just that intrusive thoughts but right now I have diagnosed it and am seeking help my past thoughts went away like in 2 months and I had panic attacks but knowing that I have beat it gives me reassurance
Mine makes me touch power chords and its scary cause i can get electrocuted. My ocd makes me touch dangerous things 4 times or i cant function/think til i do the task. Ive been electrocuted serveral times. If i accidwntly cut myself i have to cut myseld 6 more times. Electricity is usually 4 touches and accidenl cuts i do 6 times. Idk why its different but this thing sucks. Its so hard to think of anything other than ocd triggers. Im not gonna give up and i have faith that i will get through it but its been way way worse this past year and keeps getting worse. I really hope it doesnt keep getting worse. Im trying to find me a therapist cause i realize i need help and cant do this on my own
My intrusive thoughts started 4 months post partum its been three months and im still struggling with them i thought i may be sectioned because i didnt know what they were
Understanding intrusive thoughts linked to anxiety is a massive weight off my shoulders thank god for social media, people would suffer in silence years ago scared or embarrassed to talk about them
I can honestly say I only get intrusive thoughts when I have low mood as soon as the depression lifts they go and I can laugh about them but at the time its really scary
I have anxiety One day I thought if my breathing gets connected to any sound or any kind of movement what will happen then When people move next to me or they do anything by their hand I feel like I can't breathe properly like my breathing is connected to their movments 😭😭😭Please help me
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thank you so much
This video just took a massive weight off my chest!! Thank you so much.
It’s not the thought that’s a problem it’s the feelings I feel after the thought. Guilt, shame, fear, feeling inadequate. It’s the feelings that I hate
This approach is different. There's so much advice about not ignoring them but acknowledging the thoughts and reframing them which makes us have to dwell or dissect the thought.
Good evening maam, I wanted to take this chance to ask a professional like you about this. I have been feeling down since January 30 and I already had 2 mental breakdowns (January 30, evening and Feb 13, evening) and now I have many intrusive thoughts. All these have been caused by overthinking about my life this year and in the coming years and I am also overworked so much every single day prior to January 31.
I really feel scared since I have no one to talk to. Are there still time for me to be saved by talking to a professional?
Thank you so much, I no longer feel isolated and wired!! ❤
Hi Doc, i’m Imploring you to help me. I get them a lot😡😶🌫️✝️
I have a problem, I have intrusive thoughts, but mine have been related to my girlfriend for the last 4 months, these thoughts are telling me that you don't love her, break up with her, you're losing your feelings, and I know that it's not true and I feel the same inside me as before about her, but it doesn't give me peace and I don't have the strength for it anymore, and I just want it to stop and to be happy again and enjoy our love as before without those thoughts, the worst thing is when I'm next to her, they attack me even more and I don't know how to solve it that and I know that I love her more than anything and I want and plan to spend the rest of my life with her, does anyone have any advice on how to get rid of it because I want to be happy and relaxed together with her
This video has only been playing for less than a minute and I feel so heard 🥲
Please no like notifications, because I only seek replies and help.
I used to struggle with intrusive thoughts, but now, I think the majority of them are intrusive feelings. They say there's a difference between thinking and feeling…being a thinker or a feeler. Is it possible to have more intrusive feelings than intrusive thoughts ?
Hi there, I have a lot of those intrusive thoughts. Thanks for the video. ps I have autism.
What if thoughts have some basis on reality? They may not be true NOW, but you worry they’ll be true again.
I have struggled with undiagnosed ADHD and OCD since I was a young kid. I thought OCD was only causing me to do things like check the door or oven lots of times. I had no idea that it was as deeply rooted in my behaviors and traumas as it is. Hopefully I can find the right recourses to combat my symptoms
Helpful. Ty ❤
I didn’t come up with this, but what I normally comfort myself with is that my thoughts are my beliefs. I can think something but not believe it, it takes conscious, deliberate effort to believe something. Thoughts are like streams, you gotta let it flow through you and pick up the good thoughts to integrate into your belief system. All the horrible thoughts? Those aren’t my beliefs, just cause im thinking it doesn’t mean it represents me. Im more than my thoughts
I keep having thoughts of my husband wanting to beat me or hurt me. I had intrusive thoughts about after I had my son too.
Miss, what do I do if my thoughts were caused from past experiences? 😢 I am struggling and want to be happy
In a way I feel stupid now because some of my thoughts haven't been covered but it's a serious problem…obviously the more energy you give these thoughts the more powerful they become and that's just my brief overview!
I think, Doctor, the cause of intrusive thoughts is overthinking all of the time so the shit thoughts appear by themselves. It's actually very difficult to live with intrusive thoughts because the thoughts are usually very inappropriate at inappropriate time at any place incl at work involving anyone incl those at work. I found that one of the best solutions, as I am an adult, is to ignore them.