Overcoming Unwanted Intrusive Thoughts_A CBT-Based Guide to Getting Over Frightening, Obsessive, or Disturbing Thoughts by Sally M. Winston & Martin N. Seif

Author:Sally M. Winston & Martin N. Seif [Winston, Sally M. & Seif, Martin N.]
Language: eng
Format: epub
Tags: Psychology, Self Help, Health
ISBN: 9781626254343
Amazon: 1626254346
Goodreads: 27214340
Publisher: New Harbinger Publications
Published: 2017-03-01T00:00:00+00:00

Figure 6: Worried Voice and False Comfort together create the fear-increasing cycle.

Fear-Diminishing Cycle

The best way to avoid second fear is to end the fear-increasing cycle by allowing Wise Mind to take over. It is only Wise Mind who realizes that the amygdala is just doing its job, that the thought is actually only a thought, and that the alarm is likely a false positive, needing only time to pass until it stops.

In your brain, Wise Mind is the voice from your cortex saying that your original thought, What if I jump off this balcony? is not a threat, despite the whoosh of fear it produced. Wise Mind remembers that first fear is automatic and second fear is something you can change. Wise Mind knows that feeling anxious is not the same as being in danger. When this happens, calming occurs on its own, naturally, and the intrusive thought passes into the stream of thoughts.

Figure 7 represents the fear-diminishing cycle that goes on in the cortex of your brain when you discover your Wise Mind and allow it to interact with Worried Voice.

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