Overcoming Unwanted Intrusive Thoughts _ a CBT-Based Guide to Getting Over Frightening, Obsessive, or Disturbing Thoughts. ( PDFDrive )

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Varieties of Intrusive Thoughts 39themselves, they may be stored in the brain in a different waybecause of the high impact of the original experience. If there isactually PTSD and not just a sticky mind, there are additionaltreatment methods not in this book that may be helpful. It may beworth consulting a trauma specialist for help with the other PTSDsymptoms that often go along with flashbacks and difficultmemories.WorryEveryone knows about worry. There is no one who has never experiencedthe anxiety of an intense worry jag. So, even though worryis universal to human beings, we include worry as one type ofunwanted intrusive thought because there are really two types ofworry— productive worry and toxic worry (Leahy 2005).Productive worry is a form of planning: it starts with a problemand comes up with an answer to that problem and an action plan tofollow. Plus— and this is important— the solution and action planthen stop the worrying. So, as a very simple example, let’s supposeyou are driving in your car, look down, and realize that your gastank is very low. You might worry about running out of gas. Butthen you come up with a solution in the form of I’m going to fill up atthe gas station down the road. That action plan seems to solve yourproblem and stops your worrying.Toxic worry, on the other hand, involves trying to solve an issuewhere the outcome is uncertain or unknowable and there is no goodanswer to form an action plan. So you start to “solve” the problemonce and can’t seem to come up with any good answer. So the worryreturns, and then the entire process continues to repeat. It becomesstuck. Toxic worry starts with a what- if and continues in an endlessloop of unsatisfactory “solutions.” Attempts to solve the problem inorder to reassure yourself fail.Toxic worry can be about ordinary things like friendships,money, and scheduling— or it can be about highly unlikely things
40 Overcoming Unwanted Intrusive Thoughtslike rare illnesses and catastrophic events. What defines toxic worryis not what the worrying is about, but how the worries behave—they get stuck, repeat, escalate, and preoccupy. They don’t subsideand take a back seat when no solution can be found. So you aretrying to engage in mental problem solving, but all you come upwith are other possible negative outcomes (Borkovec et al. 1983). Inother words, no matter what False Comfort might say to WorriedVoice, no matter how sensible or reassuring or distracting, WorriedVoice has something else to come back with that keeps the what- ifquestions coming.There are three types of toxic worry: singletopic, multi- topic,and meta- worry (worry about worry).Helpful Fact: Toxic worry is not defined by the worry topic, buthow the worry thoughts behave.Single-Topic WorryingSometimes you can worry about just one thing, going over allthe different possibilities and possible outcomes related to that singletopic.I worry about my children every day. When I drop them off at thebus, I worry that they will get into an accident on the school bus.When I hear them cough, I worry that they might have asthma orpneumonia. I’m afraid they might get sick from their inoculations.I don’t let them play sports after school because I worry they mightget injured. I worry that dental X- rays will hurt them.Multi-Topic WorryingWorry can also be expansive and often spreads creatively fromone topic to another.
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CHAPTER 9What Does Recovery Mean?In
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CHAPTER 10When to SeekProfessional
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BibliographyBaer, L. 2001. Imp of t
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Sally M. Winston, PsyD, founded and
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SELF-HELPIt’s not what you think!
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Overcoming Unwanted Intrusive Thoughts _ a CBT-Based Guide to Getting Over Frightening, Obsessive, or Disturbing Thoughts. ( PDFDrive )

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