Book - Overcoming unwanted intrusive thoughts

"Overcoming Unwanted Intrusive Thoughts" is a self-help book designed to provide proven-effective cognitive behavioral therapy (CBT) skills and practical strategies for individuals struggling with intrusive thoughts. It was written Sally M. Winston, PsyD. & Martin N. Seif, PsyD.

Intrusive thoughts are defined as any unwanted thoughts or images that pop into your head. They can occur spontaneously or can be prompted by external triggers. Read this book, only if you are struggling with managable intrusive thoughts. However, If the thoughts are hampering your life, please see a doctor who will provide better assistance.

The best learning from the book is : "THOUGHTS ARE JUST THOUGHTS". You are acknowledging that not all thoughts are important and require your attention or response. If just realising the truth about thoughts is not enough. The authors provide a simple technique - with the acronym RJAFTP to help you cope with unwanted intrusive thoughts. You have remember to apply the following steps when faced with an intrusive thought. Regular practice of this technique over time will make it seamless and effective.

Recognize – Recognize the thought you are having as an intrusive thought. This will need practice and self-observation to recognise the thought patterns in oneself.

Just Thoughts – This is the most important step. We have to remind ourself that intrusive thoughts are just thoughts and we can leave our intrusive thoughts alone and don’t have to focus on them or try to fight them.

Accept & Allow – Encourages you to accept that you are having an intrustive thought. Allow the thought to exist in your mind and do not provide it any attention or response.

Float & Feel – Be present in this moment. This step asks you to return to the present moment as opposed to an future that is filled with worry or doubt. Imagine thoughts like clouds floating in the sky.

Time Pass – This is hard to do as we want to react to every instructive thought but the passing of time helps the thoughts to feel less urgent and less important.

Proceed – Continue doing your daily routine as it was before the thought occurred. This way you are no longer empowering or reinforcing the intrusive thoughts.

Sweeties, In summary, this book emphasises the importance of maintaining a healthy perspective on our thoughts and not letting them dictate our emotions and behaviours. It encourages us to approach our thoughts with curiosity, mindfulness, and the ability to choose how we respond to them, rather than being controlled by them.