Intrusive Thoughts (Pt. 2) - Why Suppressing Thoughts Doesn't Work

Overcoming Intrusive Thoughts: Why Suppressing Thoughts Doesn’t Work

Hey everyone, Matt here! Welcome back to Restored Minds, where we guide you on your journey to mental wellness. In this post, I'll be discussing crucial insights from our latest video, Intrusive Thoughts - Why Suppressing Thoughts Doesn't Work (Part 2 of 3).

Understanding Intrusive Thoughts

In our first video, we delved into the concept of intrusive thoughts. These unwelcome thoughts are a normal part of being human and by themselves are not the problem. It’s our reactions to these thoughts that often lead us into trouble, particularly if you experience obsessive-compulsive disorders (OCD).

The White Bear Phenomenon

Today, we’re exploring why our common reactions to combat intrusive thoughts often backfire. Enter the White Bear Phenomenon, a concept introduced by social psychologist Daniel Wegner. Conducted in the 1980s and early 1990s, Wegner's studies demonstrated an ironic principle – the more you try to suppress a thought, such as an image of a white bear, the more persistent and powerful it becomes. This is known as the ironic process.

Try It Yourself

Want a quick experiment? Try not to think of a white bear for the next five minutes. Chances are, the more you push that thought away, the more it resurfaces. This phenomenon is at the heart of why intrusive thoughts become more frequent and intense when we try to suppress them.

The Obsessive-Compulsive Cycle

For individuals with OCD, understanding the obsessive-compulsive cycle is vital. Here’s how it works:

1. Obsession

   : You have an intrusive thought.

2. Compulsion

   : You perform a behavior (often mental) to reduce the discomfort caused by the thought.

3. Temporary Relief

   : The compulsion gives temporary relief, reinforcing the original thought.

4. Repetition

   : The cycle repeats, solidifying the intrusive thought.

Common mental compulsions include thought suppression, thought replacement, distraction, questioning, ruminating, or counting. These actions might provide temporary relief but ultimately reinforce and exacerbate the intrusive thoughts.

The Ironic Process Explained

Wegner's ironic process theory explains why suppressing thoughts doesn’t work. When you attempt to push a thought away, you're actually activating two parts of your brain:

1. Active Suppression

   : One part tries to push the thought out.

2. Monitoring

   : Another part scans to check if the thought is gone.

The very act of checking if you’re still thinking about the white bear paradoxically ensures you continue thinking about it. This creates a loop where attempting to suppress the thought only makes it more persistent.

The Solution: Stop Suppressing

The key takeaway from Wegner’s research, and something we emphasize at Restored Minds, is to stop trying to control your thoughts. Allow yourself to experience intrusive thoughts without reacting compulsively. Recognize that having these thoughts is normal and not inherently problematic.

Take the Next Step

For a comprehensive list of mental compulsions you might be engaging in, download our free checklist. This valuable resource helps you identify behaviors that keep you stuck in the obsessive-compulsive loop.