How to Deal With Intrusive Thoughts

Today we're going to be talking about intrusive thoughts That's a broad term for stuff that you don't like that pops into your head They're more than just thoughts - you might define them as thoughts or memories, images, urges, voices, feelings, unicorns... When I say "intrusive thoughts" in this video, I'm actually talking about all of the intrusive stuff in your head And what we're going to look at in this video is a theory for understanding why your brain gives you intrusive thoughts, and how you can get rid of them. Your brain is your best frenemie It actually really likes you and it wants to give you gifts Your brain is constantly giving you gifts most of the time you just ignore these gifts like you ignore clouds passing overhead But sometimes you focus in on one of these gifts ("That's bad") You judge it, It makes you feel uncertain, It's scary you focus lots of your time, and energy on it as you try to get rid of it And you do get rid of it, and you feel really good about that and that makes your brain happy ("yay") Cuz it's found a way to make you happy and help you get what you want If you really like resolving uncertainties and escaping your fears and getting rid of intrusive thoughts Then all your brain has to do is give you more of those so you can spend more time and energy getting rid of them And getting those feelings you want the more you want those feelings of relief from fear and anxiety - The more your brain is gonna give you opportunities to chase those feelings you so desperately want. This is all normal animal learning behavior: When you get the things you want, Dopamine neurons release Dopamine that binds to receptors around your brain It makes you feel good ("yay") then your brains powerful pattern recognition machinery Kicks into action When you engage in compulsions to get rid of intrusive thoughts and other feelings you don't like, you create a pattern. As brains notice patterns, Dopamine neurons light up earlier and earlier along the Pattern in anticipation of reward So what are you teaching your brain is the prerequisite to feeling good: Experiencing intrusive thoughts - feeling bad and engaging in compulsions So it gives you more of them. If you really want to get rid of the intrusive thoughts, Stop trying to get rid of them, break the pattern If you react to an intrusive thought with the coping a checking or controlling compulsion Then you're training your brain to have that thought more But our brains are very economical. They don't waste time throwing stuff at us that we don't engage with. If you accept the stuff in your head is stuff in your head and you stick to your values, and you do healthy things, your brain is gonna stop throwing that stuff at you. You are not a dog - you don't have to chase every stick your brain throws at you If you stop chasing the sticks, your brain will stop throwing them. It's okay to have stuff in your head you don't like you can have thoughts and memories and urges and voices and images and fears and anything you don't like. You can have all of that bouncing around up there, and you can DO healthy things that align with your values They help you be healthy and happy over the long term and reach your goals in life. Let your brain think what it wants to think, and take it along for the ride as you achieve your goals in life And you show your brain what you actually wanted to think about

Channel: Mark Freeman

Views: 301,449

Rating: 4.9612827 out of 5

Keywords: intrusive thoughts, anxiety, panic attacks, OCD, fear, stress, harm, HOCD, POCD, obsessions, compulsions, voices, anxiety disorder, social anxiety, phobia, Mark Freeman, Everybody has a Brain, behavioral therapy, Acceptance and Commitment Therapy, recovery, treatment, psychology, dopamine, neuroscience, animated, digital health, acceptance

Id: laeYq51SYA0

Length: 2min 55sec (175 seconds)

Published: Thu Jul 02 2015

Reddit Comments

[u/[deleted]]

So your brain is kind of like a dog that you want to stop barking, and if you give him a treat when he stops barking, he'll just bark more so you can give him a treat whenever he stops.

[u/saladthrowawayy]

Thanks, Juju. That video did help me understand a little more about my brain!

[u/raurenmarie]

Thank you for sharing this! Simple but very helpful and informative.

[u/Dat_Ass_Cancer]

This was really beneficial for me to hear, thank you :)

[u/kei8ocd]

This is great. I like it.

[u/[deleted]]

What this doesn't say is that this process takes quite a while and sticking to it is important even when you don't think it's working.