Stopping those "protective" thoughts

[Rhi-Ann]

Keen to hear what strategies you guys implement to avoid catastrophising? Those intrusive thoughts spiralling, that can stagnate and avoid you getting into action.

What are some different tips you guys utilise?

✌

Rhi-Ann

[Petal22]

Hi RhiAnn,

Wellcome to our forums!

I had OCD severe anxiety, this condition started with intrusive thoughts, I got stuck in a Vicious OCD cycle………

I seeked professional help from a gp through to a psychiatrist this then led me to a OCD clinic that specialised in OCD this is we’re I learned to master my OCD 😊

My strategies included

mindfullness, attention training, thought challenging, meditation was also great…….I learned how to become aware when I was getting caught up in my OCD cycle

it took me time to learn the strategies and skills but they now come easy to me……

How are you feeling? My intrusive thoughts gave me intense anxiety…

When you have an intrusive thought try not to give it attention just let it be there and float away…… try not to chase it and question it…….

Please ask me any questions…. I’m here to chat to you

[missep123]

Hi Rhi-Ann,

I definitely relate to what you have written, catastrophising is something that I am also working on reducing.

Stemming from Cognitive Behavioural Therapy- I like to recognise what kind of thoughts I am having and then do some thought challenging.

Thought challenging is when you think (or even write down) the evidence for or against that thought. For example, catastrophising is often a way of thinking in 'black and white' or 'all or nothing'. In this way it's important to start to think of the in between or 'gray thinking'.Challenging your thoughts can be very helpful.

Please let us know how you go, you are definitely not alone!

[Croix]

Dear Rhi-Ann~

I hope you do not mind if I give a couple of thoughts from my own experiences both on this subject and also on the Anhedonia mentioned in your other thread:

https://www.beyondblue.org.au/get-support/online-forums/depression/anhedonia-and-emotional-blunting

I was diagnosed with several issues, depression and general axnexiety being two major ones. My mind was not under my control and constantly looped on matters from the past and the future, incessantly playing different scenarios on these. The common factor was I'd assume the worst as a given. Being sacked, losing my license, being regarded by others as a failure - in fact a pretty well endless list.

At the same time I became more and more withdrawn from life, taking no pleasure in anything, being almost outside myself and seemingly cut off from myself (if that makes any sense). I could remember that this or that used to give me pleasure, that I'd loved, been enthusiastic about things. All that now gone, almost alien.

By myself these states persisted and gradually became worse, there was nothing I could do that 'fixed' me. It was actually a question of outside help. So may I ask if you have medical support and treatment for these symptoms?

While not a doctor I can't say what causes the problems you have, All I can say is they sound remarkably like mine.

As I received treatment and therapy from a GP and a psychiatrist things started to improve. That combined over time with finding the right medications (desired result without horrible side-effects) has lead to my current state where I enjoy life and the things I liked before. I'm able to love, give and receive support, and all as it should be.

It's true I've not entirely shaken off that black and white thinking of disaster (Catastrophizing ) however it happens much less frequently and I'm able to say "Ive been here before, it is not going to be as bad as that" -a most comforting thought.

That combined with seeking the views of those I respect (my partner and my psych) has lent me the perspective I was not able to gain by myself when things have been particularly bad.

What do you think?

Croix

[geoff]

Hello Rhi-Ann, along with all the comments made by those above me, can you type 'intrusive thoughts' in the search bar at the top of this page or in your search browser, then you can read many comments made by various people and please get back to us.

Geoff.

[therising]

Hi Rhi-Ann

I highly recommend 'Insanely gifted - how to turn your demons into creative rocket fuel', by Jamie Catto. It's largely a book about how to identify who's coming in and who needs to comes in; identifying which part of yourself you're actually listening to regarding internal dialogue. Kind of like...is it the victim or the sage speaking.

Personally, I find it helps in identifying the word 'you' when it comes to internal dialogue. For example, just say you're facing some stress when it comes to running late for an appointment. You can feel yourself beginning to get worked up. You can feel your nervous system getting worked up, you can feel your heart, lungs and so on going into a state of hyper activity (far beyond basic activity). At some point part of you chimes in, 'You need to calm down. You need to breathe'. Good advice. Next, what may come to mind is 'Give them a call and tell them you're running late'. So now, you're slowly and carefully breathing your way out of hyperactivity and you don't have to worry about the people at reception wondering where you are. They know you're still coming. They'll sort it out. Not listening to and following that 'you' advice keeps things in a state of hyperactivity and stress.

Personally, I let my 'you' dialogue talk me out of destructive ways of thinking. Sounds a bit weird, I know but I find it works a lot of the time. It's definitely a challenge to practice, in the quest for mastering it. Bit of hit and miss in the beginning.

Depending on what you're into, consciously channeling helpful advice can be pretty life changing. Whether you're channeling helpful advice from your higher consciousness, from that part of your brain that knows better than all those destructive mental programs people put into your head over the years, or channeling something else, the idea is you have a channel to switch onto. It takes you out of the one that's slowly convincing you of how 'hopeless' or 'stupid' you are. Me, I'm one of those body/mind/spirit woo woo girls. In the world of the woo woo people, it's more so about channeling some sort of divine guidance. It can feel comforting to know you've got a handy channel to tune into and a support team on call. It's like you're never alone.

Next time you're stressing about what feels like an inability to achieve something and what suddenly comes to mind is 'Don't worry. You can do this' or 'You've got this!', listen carefully.

🙂

[missep123]

Hi Rhi-Ann,

I wanted to check in and see how you were doing!

It's so great to see everyone's responses to your post, I hope that you can see that you are not alone in how you are feeling!

We are definitely here for you!