Intrusive Thoughts: 
- Thrive on what we value most.
- Prone to those inability to cope with uncertainty.
- Product of need for excessive control

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Three processes key in creating intrusive thoughts:

1. Sticky Mind:
- Paying way too much attention to thoughts
- May be tied to genetics and stress

2. Paradoxical effort
- harder you try to avoid, the more they persist
- You resist they persist
- Chinese finger trap of thought

3. Entanglement
- Attempts to argue with, rationalize
- Strengthens intrusive thought

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Typically we seek reassurance internally—and then externally through friends, pastors, and therapists when internal reassurance fails. This is the most common failed way of pushing back. Need for vigilance and increasing logical dilemmas. This worried voice never gets the resolution it seeks from the voice of “False Comfort”.

The problem of seeking reassurance from uninformed friends is a potentially frightened response which adds to the evidence of our worst fears, digging us deeper.
Many of us become reassurance junkies, from  asking people we care about and the internet.

KEY TERM
Ego-dystonic: thoughts and behaviors that are in conflict, or dissonant, with the needs and goals of the ego or in conflict with a person's ideal self-image.

Prevalence of these thoughts made me feel I have tied them to my identity forever. These are just thoughts. They do not define me.
I demand absolute certainty, something that nothing in life can give us.

Fears of an imminent loss of control is irrational because the neurosis of OCD immunizes from such an event

My failed attempts to cope:
- Doubling down on healthy behavior and avoiding stress. Exercise. Hobbies.
- Avoidance: “dump relationships, don’t watch the news, stay off the internet, isolate yourself from the world”

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THE KEYS TO ELIMINATING INTRUSIVE THOUGHT PATTERNS:

Recognize
- “I’m feeling instinctual fear but there is nothing to fear”

Just thoughts
- “These thought are automatic and are best left alone.”

Accept and allow
- Silence false comfort, allow initial alarm, withdraw participation from false comfort, expect no answers or resolution

Float and feel
- Think of the present not the future. Surround yourself in the senses. Mindfulness. Non judgmental. What do you feel and see around you?

Time passes
- Observe from a place of disinterest, allow time to flow. Do not count time.

Proceed
- Continue with your activities. Do what you were doing previously. Move on.

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The 5 A’s:
Attitude of Acceptance 
Assign accurate assessment 
Active allowance of awareness
Avoid avoidances
Action, advance activities anyway

Try ridiculing obsessions in an ironic way. Humor is key!

The core idea of stoicism helps me:
“Our response to what happens is always in our control, even if what happens isn’t.”

Finally, the classic prayer for mental peace:

“God grant me the serenity To accept the things I cannot change; Courage to change the things I can; And wisdom to know the difference.”

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References:
- “Overcoming Unwanted Intrusive Thoughts: A CBT-Based Guide to Getting Over Frightening, Obsessive, Or Disturbing Thoughts” by Martin N. Seif and Sally M. Winston
- “Peace in Every Step” by Thich Naht Hanh
- My personal experiences and therapy

Bless you all, you are worthy of the greatest mental peace. &lt;3