# Overcoming Unwanted Intrusive Thoughts Author: ## Review This was a short and very practical book on unwanted thoughts. I listened to this on audiobook which was a great format due to the different voices and conversational tone of the writer. Having read quite a bit about this topic before, this book helped me to expand my concept of unwanted thoughts to include all thoughts that make you unnecessarily uncomfortable or that elicit a negative emotional reaction. Anything that makes you think: what does this thought say about me? Labeling thoughts as intrusive also kind of implies that they are unwanted but really there are many thoughts that are intrusive because they pop up and seem unrelated to what you are thinking about. Isn't this simple the root of creativity as well, thoughts that are only tangentially related or not immediately obvious? It is the brain's job to create thoughts and simulations. Most of the time we don't think of those as unwanted or intrusive. It's not until the thoughts we have collide with or contradict our belief system, or models of the world, that they become unwanted. Ironically the unwanted thoughts happen because our mind is simulating the opposite of the belief we hold, like putting a minus sign in front of our desire, or belief. These thoughts can become exaggerated or distressing when we erode our mind's natural ability to deal with them when we are physically susceptible (anxiety, stress, tired). Ultimately obsessing over these thoughts is not an indication of bad character (and probably indicates the opposite). The best way of dealing with them is to first recognize them. This is where I now understand the connection between meditation and mental health because meditation is about harnessing your awareness. Recognize when a thought is causing a physical reaction or obsession that you don't want. Then you have to cultivate an accepting attitude towards them and understand that this is (partly) the purpose of your mind. You have to really believe it though and not do it just to get rid of the thought. If you really accept it and don't care if they pop up then you will get bored of them. Where I disagree with books on this topic is that we should act dismissive towards all these thoughts because it's just our mind creating unnecessary fears. One of my most vivid unwanted thoughts was as a child. I was raised in a very Catholic family and one day became obsessed with the unwanted intrusive thought that God wasn't real. The thought collided with my belief system and I had to question what the basis of my belief was. One factor creating unwanted thoughts is your belief system and intrusive thoughts, while uncomfortable, can also serve as a spark for questioning and self-reflection which is a natural part of becoming a better version of yourself. You have to question the basis of your beliefs from time to time, and sometimes need to get comfortable with uncertainty of being unable to know truthfulness. ## Key Ideas ## Related