Intrusive Thoughts - Worrying about intrusive thoughts

Intrusive Thoughts: Understanding The Two Types of Worry

Welcome to Restored Minds! My name is Matt Cotti, and in this episode, we’re diving deep into the fascinating world of worry, specifically focusing on intrusive thoughts and the two types of worry that commonly affect those with OCD and anxiety.

Introduction to Worry Types

In our ongoing series on intrusive thoughts, we’ve discussed the broad umbrella of intrusive thoughts that people experience, particularly when dealing with OCD and anxiety. Today, we’ll zoom in on worry and break it down into two specific types: worry about events and worry about thoughts.

Type 1: Worrying About Events

Worrying about events is typically the initial trigger for anxiety. This form of worry involves specific scenarios or themes, such as the fear of getting sick, botching a work presentation, or experiencing a panic attack. It’s universal in anxiety. The key to managing this type of worry lies in identifying what you can control about the situation. For instance:

• If you have a presentation at work, you can prepare thoroughly.

• If you have an exam, you can study in advance.

When faced with an event you cannot control, like the outcome of a medical test, it’s critical to embrace uncertainty and employ anxiety management techniques. Being able to sit with the "maybe" is crucial for navigating this type of worry.

Type 2: Worrying About Thoughts

The second type of worry—worrying about thoughts—is more insidious and can quickly spiral out of control. This involves being anxious about the possibility of a particular thought appearing in your conscious mind. The challenge here is that the more you try to suppress these thoughts, the more persistent they become. Daniel Wagner’s famous white bear experiment illustrates this well: when participants were instructed not to think about a white bear, the thought became more frequent.

Impact of Trying to Suppress Thoughts

When you struggle to push certain intrusive thoughts away, two parts of your brain work against each other. One part attempts to suppress the thought, while the other constantly scans to confirm its absence. This conflict leads to a heightened presence of the unwanted thought, causing a vicious cycle of worry. The only way to break free from this cycle is to accept and embrace the thoughts rather than resist them.

Managing Intrusive Thoughts: A Paradoxical Approach

Barry McDonough, in his book “Dare,” suggests a paradoxical approach to managing anxiety. He compares the effort of suppressing thoughts to pushing a beach ball underwater. The harder you push, the more forcefully it resurfaces. Similarly, trying not to think about something ensures it remains prominent in your consciousness. Instead, by welcoming and accepting the presence of such thoughts, you diminish their power over you.

Key Takeaways

• Worrying About Events:

  Identify controllable factors, prepare for them, and embrace uncertainty for those beyond your control.

• Worrying About Thoughts:

  Accept and embrace unwanted thoughts to reduce their frequency and intensity.