Intrusive thoughts. They’re deeply unpleasant, right? You do not need to suffer with an anxiety disorder to experience intrusive thoughts. Indeed, every single person on the planet gets unwanted thoughts from time to time.
The difference, of course, is that the anxiety sufferer tends to dwell on the thoughts. They see them as a reflection of themselves, and will perpetuate the OCD cycle by trying anything - anything - to get rid of them. I recall a particularly bad time a number of years ago, in which I was experiencing thoughts around a particular (and common) OCD theme. I spent the entire duration of a walk questioning, fighting with my own brain.
These thoughts were so disturbing that I believed them to be true. At the time, of course, I did not have the insight to see the thoughts for what they really were: thoughts.
Unwanted and intrusive thoughts can centre around seemingly any theme, those of a sexual or violent nature being the most common. Despite the very real stress which arises when they pop up, it is highly unlikely that someone will actually act on their thoughts. For example, if a person is struggling with ‘harm OCD’, then they will experience thoughts about, well, hurting a person, an animal, whatever. It is because these thoughts are so contradictory to that person’s character that causes the stress.
Put simply, if said person actually wanted to harm somebody, they would not be distressed by the thoughts.
I undertook an intensive cognitive behavioural therapy (CBT) course a couple of years ago, during which I learned more about my thoughts and developed strategies to tackle them. Don’t get me wrong; I still find myself occasionally wondering where the hell that thought came from. Broadly speaking, however, the thoughts are less frequent, and less bothersome.
One of the most effective strategies I was taught comprises putting your intrusive thought to an imaginary judge and jury in a courtroom. Write down the thought, and then try to find evidence that both supports and refutes it. ‘Evidence’ is the key word; mere subjective opinions are not a valid alternative.
During my sessions, I found there to be a whole litany of hard evidence against my thoughts, to the extent that they would not stand up for longer than two minutes in an actual courtroom.
I’m pleased to have shared this technique with you, and I hope you find it helpful if you are struggling with intrusive thoughts. I’m not a doctor, and I’m not a therapist. But what I can offer is lived experience, always from the heart.
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