"I know I'm not supposed to focus inward or engage with my anxious or intrusive thoughts, but what am I supposed to think about?!"

This week Josh and Drew answer an excellent question from a listener that hasn't really been asked before. What do you do when your anxious thoughts keep coming even when you don't want them to come, and when you insist that you MUST only focus outward because that's how recovery is done?

Spoiler alert ... if you're in the business of trying to stop your thoughts or never hear or notice them so you can perfectly focus outward to recover, you can get out of that business right now. Anxious thoughts focused on your internal state - thoughts about you and how you feel - are going to come no matter what we do. This is normal and expected for all humans.

The secret sauce here is in the continued practice of noticing those thoughts when they happen, seeing that they exist, and not launching into thought stopping or thought control responses. Its OK to have whatever thoughts your brain creates. See them, acknowledge that you are thinking like all humans do, refrain from judging and evaluating the thoughts as proper or improper, then do your best to bring them with you as you do life.

Is this frustrating at times? You bet it is. Be nice to yourself when you get frustrated and impatient with this process, and always remember that you simply cannot demand to not have a thought. Insisting that you must only think outward thoughts is a dead end and never works, so soften that stance, let your brain do its thing, and try not to treat your thoughts like they require control, management, or engineering.

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Struggling with worry and rumination that you feel you can't stop or control? Check out ⁠Worry and Rumination Explained⁠, a two hour pre-recorded workshop produced by Josh and Drew. The workshop takes a deep dive into the mechanics of worrying and ruminating, offering some helpful ways to approach the seemingly unsolvable problem of trying to solve seemingly unsolveable problems.

⁠https://bit.ly/worryrumination⁠

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Want to ask us questions, share your wins, or get more information about Josh, Drew, and the Disordered podcast?

Visit us on the web at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://disordered.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Disclaimer: Disordered is not therapy or a replacement for therapy. Listening to Disordered does not create a therapeutic relationship between you and the hosts of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.