Live Q&A and 10 Tips to Let Go of Anxiety & Stress | CBT Therapist Aid
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The content segments discuss the difference between intrusive thoughts and ruminations, as well as the causes and strategies to address ruminations. Intrusive thoughts are sudden, unpleasant thoughts that have no purpose and are often unrelated to reality. They can be distressing, especially if they persist and are perceived as making total sense. Ruminations, on the other hand, are persistent, uncontrollable, and negative thoughts that individuals continue to think about and stew on. They are common in individuals with various mental health disorders.
The causes of ruminations include triggers such as past traumatic events, sensory experiences, physical needs or cravings, the inner critic, the inner narcissist, and feeling unsafe in the present or future. Ruminations can also be triggered by philosophical issues or the need to change internal files or beliefs. Strategies to address ruminations include defining a rich and meaningful life, acknowledging and accepting the presence of ruminating thoughts without judgment, evaluating the purpose and function of the self-talk, creating safety and empowerment, getting the facts instead of relying on assumptions, and practicing forgiveness and loving kindness. Other strategies include thought-stopping, mindfulness and grounding techniques, distracting oneself with activities, and seeking support from others.
The goal of addressing ruminations is to gain control over them, reduce their impact, and redirect focus towards more positive and constructive thoughts and experiences. While breaking the thought cycle may not eliminate ruminations entirely, it can help manage them more effectively.
The content segments discuss the difference between intrusive thoughts and ruminations, as well as t