Practical Strategies for Intrusive Thoughts: CBT, Compassion, Mindfulness and More

In this episode, Wendy talks about something virtually everyone experiences - intrusive thoughts. Those sudden, unwanted ideas, images or even urges that pop into your mind and make you think, why on earth did I just think that? If you've ever had a thought that shocked you or didn't fit your values, you're not broken and you're definitely not alone. By the end of this episode, you'll know what intrusive thoughts are, why they feel so sticky and evidence-based ways to manage them using tools from Cognitive Behavioural Therapy (CBT), Exposure and Response Prevention (ERP), Acceptance and Commitment Therapy (ACT), Compassion-Focused Therapy (CFT), Mindfulness and Dialectical Behaviour Therapy (DBT). KEY TAKEAWAYS • Intrusive thoughts are unwanted, distressing mental events, words, pictures or urges that arrive uninvited. Often they clash with your values and who you are. • There are several different types of intrusive thoughts, some of which are related to specific conditions e.g. PTSD or OCD. They have different root causes, which means how you need to handle them varies. Wendy explains the distinctions in the episode. • Having an intrusive thought does not mean you are going to act on it. • You need to teach your brain that you are actually not in danger. Wendy shares several ways to notice the thoughts and defuse them. • Notice sights, sounds, touch, smell, and taste to anchor yourself in the present. This grounding technique can be used anywhere. • Thought diffusion is naming your intrusive thought and imagining it floating away. • Slowing your breath to calm your body, calms your mind too. BEST MOMENTS “The meaning you give to the thought and what you do next determines whether it fades or sticks.” “You call it what it is, which is an intrusive thought. By labelling it, it reduces shame, and it just helps you to disengage from the thought.” “Intrusive thoughts are a brain glitch. They're not a moral verdict.” “Trying to suppress a thought can make it rebound and feel stronger.” “With practice, you can change your relationship with them, less wrestling, more wise responding.” VALUABLE RESOURCES www.wendycastelino.com https://www.instagram.com/wendycastelino/ https://www.youtube.com/@wendycastelino798 https://twitter.com/WendyCastelino ABOUT THE HOST Wendy Castelino has been working as a psychotherapist for over thirty-five years. As an accredited CBT and EMDR practitioner, she is committed to upholding the rigorous standards required for these accreditations and helping thousands of people reach their full potential. Wendy currently runs a private practice where her focus is on CBT. Therapy is constantly evolving into developing new techniques, so she studies hard to integrate them into her therapy, to provide a rich and effective experience. Wendy is aware that working in one-to-one therapy limits the number of people she can see. She has, therefore, created a range of online resources. These resources are designed to be easy to follow and provide clear, step-by-step instructions. This can help the individual to master skills and gain confidence, therefore optimising the therapy sessions. They are also suitable to be used on their own. Further details are available at: WendyCastelino.com. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/