Overcoming Unwanted Intrusive Thoughts: A CBT-Based Guide to Getting Over Frightening, Obsessive, or Disturbing Thoughts

by Sally M. Winston PsyD

Here is an example of how the three voices react to a thought: Worried Voice: That kitten is so cute and vulnerable. What if I strangled it? It would be so easy. False Comfort: You would never do that! Worried Voice: Look—my fingers just fit around its neck. False Comfort: Don’t be ridiculous. You are kind and loving! Worried Voice: How do you know that? I had that surge of road rage yesterday. What if I can’t help myself? False Comfort: You just felt angry; you didn’t do anything. Just stop thinking that. It won’t happen. Worried Voice: There is always a first time, and I wonder if there is something sick inside of me. Why else would I have such a thought? False Comfort: Just think about something else. Let’s get away from the kitten. This is crazy! You are thinking crazy thoughts. Worried Voice: So you think I have crazy thoughts? Wise Mind: Let me step in here, please. These are just thoughts. I watch the two of you fight. I’m observing your commentary. I notice the more you argue, the more upset you get. And the more it seems like a real issue that needs attention. It is actually a wild intrusion of a thought that can happen to anyone and essentially means nothing. What would happen if you just let them be? Let them remain as thoughts.