Does Cognitive Behavioural Therapy (CBT Therapy) and Mindfulness Help Pure O or Intrusive Thoughts?
Does CBT Therapy Cure Pure O or Intrusive Thoughts?
Does CBT Therapy Cure Pure O? In short yes, it can help a range of problems including Pure O, OCD and Intrusive thoughts. Let’s look first at what intrusive thoughts actually are.
Intrusive thoughts are unwanted and can be distressing. They might pop up at any time in your head. Even though you might be lying down in bed, cleaning the dishes, driving to work, or sitting on your sofa, these disturbing thoughts or images frequently occur in your head in an upsetting way. There is always a disturbing concern and worry about the future, regardless of whether the ideas are violent or sexual.
Even while intrusive thoughts are a well-known sign of many mental health problems, including depression, PTSD, and OCD (Obsessive-Compulsive Disorder), many people do experience them. 94% of people, according to research, have experienced intrusive thoughts at some point, but this does not necessarily indicate that a person has a mental problem.
A person with OCD will have more troubling intrusive thoughts than someone without OCD, which is what sets them apart from someone who just experiences intrusive thoughts. For instance, if a person with intrusive thoughts is alone and has the bizarre thought of punching a random person they see close by, they will likely just go about their day believing it to be an odd thought. The same intrusive idea would cause anxiety in an OCD sufferer, who would question why they were thinking about it. They are very concerned about the motivation behind their actions.
There are a few things that cause these ideas, like stress and worry. If you want to know if you have intrusive thoughts, here are some symptoms to look out for:
- There are a few things that cause these ideas, like stress and worry. If you want to know if you have intrusive thoughts, here are some symptoms to look out for:
- Your thoughts are odd and very dissimilar from what you often think.
- You are working extremely hard to get rid of your troublesome thoughts from your mind.
- You struggle to regulate your thoughts, and the more you try, the worse it becomes.
It is crucial that you see a mental health expert if you believe you are exhibiting these symptoms. Medication and talking therapy particularly Cognitive-Behavioural Therapy (CBT Therapy), are available as effective treatments.
How to Help Pure O and Intrusive Thoughts
When you are having intrusive thoughts or Pure O, there are a few things you can do for yourself:
- Recognize that your thinking is just intrusive in nature and that it differs from how you typically think or believe.
- Don’t attempt to manage the thought. Accept things as they are rather than trying to change them, and it is likely they will go away.
- Try not to criticise yourself. You may feel that you have a problem or that you are a bad person as a result of these ideas but understand that these thoughts can be normal and don’t mean that something is wrong with you.
On the other hand, there are a few things you can practice as well:
- Mindfulness meditation
- Exercise or physical activity
- Deep breathing or progressive muscle relaxation
- Reframing negative thoughts
- Writing or talking about thoughts with a trusted friend
- Engaging in hobbies or activities that bring joy
- Challenge the thought’s validity by seeking evidence
- Practice self-compassion
- Distract yourself with a new task or activity
- Cognitive Behavioural Therapy (CBT Therapy)
CBT Therapist London
This article was curated by Alistair Bond – Senior CBT Therapist in London. He is the Clinical Director of the CBT Clinic London and he specialises in treating “Pure O” and OCD.
If you or a loved one are struggling with intrusive thoughts, please get in touch with us. You call our friendly reception on 0207 157 9924, email info@cbtcliniclondon.com or simply fill out our new patient registration form and we’ll get back to you.
We offer CBT Therapy either Online or Face to Face in our London Clinic. We also offer the option to combine both to suit your lifestyle and preference.
*We thank Sue (name has been changed) for her kindness and generosity in sharing her success story to help and inspire others.
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Let Go of Your Blockages
Life will show us where we are blocked, if we allow it to do so.
Then it is a question of knowing two other things. Firstly that we can handle the disturbance, emotion inside of us that is blocked. You see eventually if we give it the space and room, it will leave us when it is ready not when we are.
And secondly, we see that releasing the blockages inside of us will dramatically improve the quality of our life and the lives of everybody around us. That it is without doubt the way forward and the kindest thing you could ever do for yourself in this lifetime.
Life is sooo kind. You don’t have to go looking for where you are blocked. You don’t have to ask where do I start? You just have to listen to when in your life as you go about your day you are disturbed inside of you. Something someone said or did. Something you hear or see. Something that someone didn’t do or didn’t say. What in CBT Therapy we call “an external trigger”. Meaning something happens in the outside world and you have a disturbance inside of you.
If you think this is vague or a bit general, it’s because any, literally any experience you have during the day can hit your stuff and show you where you are blocked. To illuminate in that moment what you have stored inside of you and what you therefore need to release. For your sake and everyone elses.
Most of the stuff we experience during the day just passes straight by (or more accurately) straight through us. But if you are willing to look you will see that some of what you experience during the day disturbs us. Creates ripples on the calm lake of our psyche. Creates a disturbance inside of us.
How do we leave the past where it belongs in the past? We need to remove the blockages inside of us. How do we remove them? We release them. We let go of them inside of us.
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