What are Intrusive Thoughts and Images?
Intrusive thoughts and images are a common part of the human experience, but for those who have faced trauma or experience chronic anxiety or depression, they can become particularly distressing. Intrusive thoughts and images can be very frightening and disturbing, and often lead the individual to believe they are bad, or that something is wrong with them. In trauma therapy, it's essential to address these occurrences and provide effective coping strategies for individuals navigating the intrusive thoughts and images.
Section 1: Understanding Intrusive Thoughts:
Intrusive thoughts are unwelcome, involuntary images, or thoughts that can range from mildly upsetting to severely unsettling. These can range from vivid memories of traumatic events to irrational fears and anxieties. Some might experience intrusive thoughts or images of hurting themselves or others, or maybe of horrible things happening. Some might have ideas that pop in their mind that don’t align with their morals or values, or mean thoughts towards themselves or others. Some might experience a fear that having that thought or image means they are bad or that they will act on that thought/image.
It's important to acknowledge that these thoughts are not a reflection of reality but rather a product of past experiences, and anxious wiring. The intrusive thought or image is not a reflection of your character or a prediction of future actions.
Section 3: Coping Strategies in the Moment:
Call It What It Is: Being able to identify an intrusive thought as “just an intrusive thought,” can help desensitize the emotional experience because it prevents you from attaching a shameful narrative to the thought. Mindfulness practices teach us to notice and observe our thoughts from a detached perspective- and this can be applied when facing intrusive thoughts.
Grounding Techniques: When intrusive thoughts strike, grounding techniques can help bring your attention back to the present moment. Try deep breathing exercises, progressive muscle relaxation, or engaging your senses by focusing on what you see, hear, smell, touch, and taste.
Create a Plan of Action: If the intrusive thoughts or images are particularly distressing for you, maybe create a plan of action to keep on you- either on your phone or on a notecard you can keep in your wallet. Sometimes in the moment of distress, it can be hard to quickly access all the coping skills and strategies you’ve learned or it can be hard to believe they can help. Take the thinking and remembering out of it by having a list of actions or friends to call or skills to use to have on standby.
Visualization: Develop a mental safe space through visualization. Imagine a calming and secure environment where you can retreat when intrusive thoughts become overwhelming. Picture every detail to enhance the effectiveness of this coping strategy.
Positive Affirmations: Counteract negative thoughts with positive affirmations once the intense emotions have started to settle down. Remind yourself of your strength, resilience, and the progress you've made in your healing journey. Remember all the times you have not acted on these thoughts. Maybe even keep a list of evidence of why these thoughts don’t make you bad or like something is wrong with you.
How Therapy Can Help:
While coping strategies can be effective, seeking professional support is crucial. A therapist can provide a safe space to explore the root causes of intrusive thoughts and work collaboratively to develop coping mechanisms tailored to your unique experiences. At Brighter Minds Therapy, we utilize Eye Movement Desensitization and Reprocessing (EMDR) to support clients in navigating intrusive thoughts and other symptoms of anxiety, trauma, and/or depression. EMDR is highly effective in desensitizing the intense emotions and bodily sensations connected to intrusive thoughts. Through a structured process, EMDR utilizes bilateral stimulation, typically in the form of guided eye movements or hand movements, to facilitate the brain's natural ability to process and integrate traumatic memories. As individuals focus on distressing thoughts, the rhythmic left-to-right stimulation assists in diminishing the emotional charge associated with them. This desensitization not only alleviates the immediate distress but also plays a vital role in healing the underlying traumas that have contributed to the emergence of intrusive thoughts.
Conclusion:
Coping with intrusive thoughts is a journey that requires patience, self-compassion, and a willingness to seek support. Remember that you are not alone, and there are resources available to help you navigate these challenging moments. Reach out today to begin your healing journey with Brighter Minds Therapy!
