Overcoming Unwated Intrusive Thoughts by Winston, Sally M. -- Read -- Imperial Library of Trantor

Index

Cover Contents Introduction

Chapter 1: Recovering from Unwanted Intrusive Thoughts

Natural Voices of the Mind Why Thoughts Get Stuck Thoughts That Get Stuck Intrusive Thoughts Versus Impulses When Intrusive Thoughts Are Likely to Happen Trigger: Personal Experiences Trigger: The Media and Current Events

Chapter 2: Varieties of Intrusive Thoughts

Morally Repugnant Thoughts

Harming and Self-Harming Thoughts Forbidden Sexual Thoughts Impure or Blasphemous Religious Thoughts Disgust-Causing Intrusions

“Big Issue” Thoughts

Uncertainty and Unknowability Thoughts Questioning Reality Purpose-of-Life Thoughts Questioning Beliefs

Nonsensical Thoughts

Losing-Your-Mind Thoughts Mental Checking Doubts About Relationships

Scrupulous Thoughts Sexual-Orientation and Sexual-Identity Thoughts

What If I’m Really Gay? What If I’m Really Straight? What If I’m Transgender?

Intrusive Visual Images

Crazy or Humiliating Actions Illness, Dying, and Death Scenes Traumatic Memories

Worry

Single-Topic Worrying Multi-Topic Worrying Meta-Worry (Worry About Worry)

Not Entirely Unwanted Intrusive Thoughts

Revenge Bereavement Love Sickness Resentment

Personal Loss, Failure, or Mistake Somatosensory Intrusions

Chapter 3: What Thoughts Mean: Myths and Facts

Myth 1: Our Thoughts Are Under Our Control Myth 2: Our Thoughts Indicate Our Character Myth 3: Our Thoughts Indicate the Inner Self Myth 4: The Unconscious Mind Can Affect Actions Myth 5: Thinking Something Makes It Likely to Happen Myth 6: Thinking Something Makes It Unlikely to Happen Myth 7: Only Sick People Have Intrusive Thoughts Myth 8: Every Thought Is Worth Thinking Myth 9: Thoughts That Repeat Are Important

Chapter 4: Unwanted Intrusive Thoughts Q and A Chapter 5: How the Brain Creates Unwanted Intrusive Thoughts

The Neurology of Anxious Arousal The Alarm Response The Amygdala Learns to be Fearful First Fear: The Amygdala’s Automatic Alarm Two Paths to the Amygdala The Amygdala and Unwanted Intrusive Thoughts How Inner Voices Create Unwanted Intrusive Thoughts

Fear-Increasing Cycle Fear-Diminishing Cycle

Anxious Thinking

Thought-Action Fusion All Risks Seem Unreasonable Thoughts Feel Sticky Intolerance of Uncertainty

Chapter 6: Why Nothing Has Worked

Three Factors That Get in the Way

Sticky Mind Paradoxical Effort Entanglement

Ineffective Strategies

Self-Reassurance Reassurance from Others Prayer Healthy Living Other Counter-Productive Techniques Popular Advice

Chapter 7: How to Handle Thoughts When They Happen

Six Steps to Reduce Distress Over a Thought

Step 1: Recognize Step 2: Just Thoughts Step 3: Accept and Allow Step 4: Float and Feel Step 5: Let Time Pass Step 6: Proceed

Enemies of Acceptance

Guilt Doubt Urgency

Some Helpful Metaphors

The Intruder at the Party Whack-a-Mole Don’t Dignify the Question The Waterfall Mud on the Windshield Noisy Neighbors Headache

Chapter 8: Getting Over Unwanted Thoughts for Good

Get Uncomfortable on Purpose Changing Your Brain: How Extinction Works

Emotional Processing Explained Inhibitory Learning Explained

Planned Practice vs. Incidental Practice Five A’s for Optimal Practice

Attitude of Acceptance Assign Accurate Assessment Active Allowance of Awareness and Affect Avoid Avoidances (Always-Attempt Approach) Action: Advance Activities Anyway

The Nitty Gritty of Planned Practice

Go at Your Own Pace Think the Thought—the Worst Thought—but with a Twist

Avoid Getting Caught Up in Content Examples of Planned Practice

“My son was in a car accident.” “What If I Kill Myself? I Don’t Want to Die!” “I might oversleep.”

Chapter 9: What Does Recovery Mean?

Starting the Cycle of Recovery Setback Congratulations If You Want More

Chapter 10: When to Seek Professional Help

Invited Thoughts Real Suicidal Preoccupations Real Pedophilia If Perspective Is Entirely Lost

Hopelessness Agitation

Acknowledgments Appendix:: A Recipe for Unwanted Intrusive Thoughts (What Not to Do)

A Recipe for Creating an Unwanted Intrusive Thought

Ingredients Directions

Bibliography

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