Unexpected thoughts that elicit an uncomfortable sensation are commonly known as intrusive thoughts. These thoughts may induce negative emotions such as anxiety and fear. To handle such thoughts, envision yourself in the following three scenarios.
- The waterfall; Picture yourself sitting by a waterfall on a scorching summer day, feeling at ease in your chair as the refreshing water occasionally splashes onto your body due to the wind. You savor this moment and have no desire to leave. Suddenly, you notice a small garbage bag fall into the waterfall, disappearing from your sight. You face a dilemma: either you abandon your serene setting, dive into the waterfall to locate the garbage bag, and get wet, ultimately disturbing your peace, or you can ignore the bag and continue to unwind by the waterfall. This scenario may ring a bell, as our lives can be compared to sitting by a waterfall and intrusive thoughts to the falling garbage bag. In this case, it’s not worth searching for the bag; just continue to relish the beauty of the waterfall, and the bag will eventually slip your mind.
- The bird; It’s common for a bird to fly over your head, and you may take notice of it. There’s nothing wrong with this, as birds often fly overhead. The important thing is to prevent the bird from perching on your head and building a nest. Intrusive thoughts are comparable to a bird that flies over your head. You may acknowledge their presence, but it’s crucial to avoid allowing them to build a nest atop your head. This nest represents the source of the issues that are causing you distress.
- The wolf; According to the saying, “The wolf you feed will win” – this implies that when two wolves are engaged in a conflict, the one that receives the most nourishment will emerge as the victor. Similarly, when we confront intrusive thoughts, it seems as if two wolves are battling within our minds. If we grant these thoughts excessive attention, they will triumph and consume our thoughts. Therefore, it’s essential not to nourish the intrusive thought wolf by disregarding it.
If you ever find yourself struggling with intrusive thoughts, consider contemplating these three scenarios. This approach may aid in providing relief.