October 2, 2025 • 23 mins
Welcome to our Episode 3 of the Intrusive Thoughts Series.
After looking at intrusive thoughts in OCD, GAD and Panic. We are moving to intrusive thoughts in #depression and #lowselfesteem.
Common examples include thoughts like:
- “I am worthless.”
- “I’m unlovable.”
- “Nothing ever goes right for me.”
- “I’m a failure.”
Over time, intrusive thoughts can feel automatic, chronic, and fused with identity, making them seem like an unchangeable part of oneself.
We have a small meditation for self-esteem at the end of the episode.
Remember: intrusive thoughts do not define who you are. With practice and support, you can manage them, reclaim your mental space, and nurture your emotional well-being.
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You can always drop me an email to 📩 podcast@online-cbt.com
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:02):
Hi, hello to another episode of a Mental Health Noel Being
podcast, CBT, EMDR and beyond. Today is the episode 3 out of
the four. Episode on intrusive thoughts.
I hope you enjoyed it. I hope you have followed us.
(00:24):
Subscribe. I hope you have get reached to
to me. I appreciate very much the
comments and I appreciate very much the emails.
So really good. And today what we are going to
be looking is intrusive thoughtsin depression and low self
(00:45):
esteem. How do we understand or why do
we can't refrain them as an intrusive and as we said in
episode 1, thoughts that poppingand unwanted are having an
emotional effect? On us.
I mentioned I'd be putting some of these videos on YouTube.
(01:06):
I had some feedback. The quality is very low.
Yes, I know. I appreciate that and otherwise
the size of the videos are abovewhat my hard drive can Co
breathe and uploading them. So apologies about it.
We'll try to do better videos inthe future.
OK, so let's start so intrusive thoughts in depression and low.
(01:33):
So when we think about low mood or depression, not clinically
not diagnosed. And I've gone about these few
times in these seasons, episodesand series by the fact I
mentioned clinical, I mentioned diagnostics, that's by defect,
(01:53):
that's nowhere that's been 20 years working in mental health,
in mental health hospitals, inpatients, outpatients,
community mental health, in primary care, secondary care,
tertiary care. And that's what we are told,
that's what we said. So it's something really
difficult sometimes shouldn't dosome of the things you've been
(02:13):
doing for so long. So once again, not all is
diagnostic. We don't always work with people
that diagnosis. We work with things that
sometimes we call trans diagnostic or trans approached
to the presentation. So people have interested
thoughts and I'll be seeing theycome in different shapes and
(02:34):
form in different moods and different affective states.
OK, so we're talking about depression, we're talking about
low mood. So what happens is some of the
low with thoughts, some of thosedepressive thoughts tend to be
involuntary, as we've been saying, and try to be a negative
(02:59):
view of our self about the worldand then the future.
So that's what sometimes is seenin CBT and it's what sort of
recreate as we are developing and the experience we have.
Some of these negative thoughts that we have when we feel low
could be like I'm worthless and nothing ever goes well.
I'm a failure. Why?
(03:21):
I can't even try these thoughts.I can do things right, I'm
unlovable, no one cares about me.
These thoughts sometimes are come to my mind where we're low
in mood and what happens is veryoften there are things that
they've been passed on to us, anupbringing or that they somehow
(03:42):
learned or life events that carry on happening to us and
develop these thoughts. What happens is when the mood
drops more and the more it drops, the more intense and we
haven't spoken about the intensity of thoughts yet.
So what happens is when you speak with people about
(04:05):
intrusive thoughts, sometimes people say it feels more
intense. What we know and what I've seen
in this hand is that when you are going through therapy and
you start to understand your thoughts, you start to come to
10 with those thoughts. You start to behave differently.
They start to feel better about yourself and be more kind and
compassion. The thoughts come less, they're
(04:28):
less regular and very important.People keep saying they're less
intense. So what happens is when we are
low in mood and this happens in other when we are fighting
anxiety, whether it's in OCD as we said, or gut or panic in the
previous episodes. What happens is they tend to
come more intensely and more often.
(04:51):
The lower we are in mood, the more depressed we feel, the more
negative views of our self on this and the world, the more
negative views of our past and the more negative views of our
future. What we need to be clear here is
that there is a lot of people who have had a very difficult
path and they may be having memories as an interesting
(05:16):
thoughts, memories of these. Events.
And that is slightly different because you can consider this
perhaps trauma or complex trauma, which we will go in the
next episode. So what happens is when we're
feeling low in mood, we have these negative thoughts and we
all will feel at some point low in mood and we will all have
(05:38):
these thoughts as never goes right is always happens to me
and so on and so forth. What then that happens is that
because we are feeling low, we're more prone.
We we're having these intrusive thoughts to keep ourselves.
Safe. And as I mentioned before, I
think we are survivors and if you're thinking you're going to
(05:58):
fail something if you try and you're thinking I'm unlovable,
you're thinking, oh, it never goes right for me.
Why would I go out and try things, new things?
What would I try to socialize? Why would I?
What I'm protecting is myself from the emotional pain of
(06:19):
having those thoughts and beliefs reinforce or proven
right. OK, So what happens is that
naturally we are going to be doing less or engaging less on
things because of this negative intrusive thoughts.
(06:41):
What it also happens is that because there are negative and
intrusive thoughts, we start discounting things that we've
done right and we start catastrophizing things that
we're going to do, which before we've been able to do.
And when the mood deeps, then westart doing less and the less we
do the worse we've just because there is a big connection.
(07:05):
And we have discussed this before in our trauma series
where you can look up on the connection of your body and your
mood and your thoughts. And what happens is the more
negative, intrusive, automatic thoughts we have and more self
critical the intrusions are, theless we're going to do, the more
(07:27):
we're going to stay around. They're hooked.
On us and. They're less likely.
We're going to do things, we're going to be more tired, we're
going to be less active, we're going to be less unlikely to
move forward in our day today. Apologies SO.
Then that becomes the cycle thatthe perpetuates and we know from
(07:50):
experience, from clinical experience and research and this
is clinical experience and many of us would have experienced
this anyhow that once we got each other loop of really low
and not doing things, we are more likely to have this self
perpetuating negative intrusive thoughts of ourselves.
(08:11):
And then we start feeling sad and then would sometimes show up
his rumination. So we have we go into the past
and we go through things time and time again.
The things that didn't work, things we didn't do, things that
happened to us, things that could have been put up been
different. So we then now we are hooked on
(08:32):
those intrusive past memories that they are negative and
somehow match our current mood state.
What we know is that there is a lot of there is a lot of things
why we would feel lowly mood that could be loss, that could
be side effect of trauma. That could be because obviously
(08:53):
people that has also depression and also a low mood.
It could be because a life event, an illness, a long term
physical change like injury, sorry a physical injury.
It could be because people around that in the place where
(09:14):
we live is unsafe. So we or maybe because we have a
relationship failure could be for many things or we feel low.
And it also could be, and this is also throughout.
I haven't mentioned these intrusive thoughts with
overwhelming anxieties as we spoke last and overwhelming
emotions as we spoke last time. Sometimes when things get up,
(09:36):
get really tight if you rememberthe imagery or the OH.
I forgot the name. So the simile of that closing of
the labyrinth, there is physicalelements to it.
So if if you're going through adolescents, if you're going
(09:57):
through menopause, if you're having some kind of therapy that
has some hormone changes or any other medication can create
these intrusive thoughts, right.So that's something to look out
as well. So what if happens is once we
start feeling a bit better, the thoughts might disappear and we
(10:18):
come back to our normal sort of a state.
However. There are times that these
intrusive thoughts carry on and carry on and people live their
life going for and they tried ashard as they can.
Now this is something that we try try to understand.
Perhaps that could be sort of chronic negative thoughts or
(10:40):
very likely past messages as a child or due to adverse.
Childhood experience. So what happens is that very,
very linked to it or very often linked to to low mood and sort
of it's low self esteem, right? Because this also helps us
negative beliefs and sort of thinking always that the end.
(11:03):
People are not. Good enough and they are
failing. So what happened with self
esteem or what you know what what sometimes experience are
always thoughts that inadequacy don't deserving good things
always get these things by chance being a total failure
that they're going to be rejected.
(11:24):
And these are always popping in.They're popping in every say
every circumstance that it feelsthat those thoughts are always
dead. They are part of you, and
sometimes we get fused with the thought.
So we start believing that thought and ourselves are the
same, and then we start acting. On that SO.
(11:46):
Some of the behaviours we see and sometimes they overlap with
some of the anxiety, These behaviours we see, if people
think they are going to fail at something, they might start
overcompensated and they start doing more and more and more, or
they start to think if they are unlovable.
(12:06):
This thought should be pleasing people more and more and more.
So the behaviour will be similarin various things.
And that's the trans diagnostic approach as they call it, which
is that there is a lot of commonality in things we see in
therapy. And that's because Beer spoke
tailor made therapy is needed for every individual.
(12:29):
So I do CPT, I do MDR, I do third waves, CBT, I do a few
other things that I have trainedand I have learning.
And now all of that doesn't meanthat it's always going to apply.
This therapy approaches don't always apply.
I personally have a lot of success with some people and
other people when they come around, for example,
relationship I, I import them toa relationship therapist because
(12:54):
that has more, more place there.Whether there is that elemental
low self esteem in that relationship.
Maybe there is, maybe that's because they are
overcompensating or overdoing for other people.
Yet the issue they see is the relationships, the impact in
their partners and so on and so forth or friends and so on.
(13:16):
So what happens is when we are in this, when we are believing
that we are not good enough, then we're going to be acting as
if, So what if I embarrass myself or not?
If so, that would be overlappingwith JID or God.
So you will be thinking, well, if I don't try, then I won't
(13:38):
fail. And then you start not trying.
And what really happens is that you're reinforcing.
We all reinforce time and time again though we are not good
enough and they keep popping up.I keep popping up and it's not
we where we get it wrong in the shopping, which we all do at
(13:59):
some point it's because I'm not good enough, not because they
can move the shelves and today things move around.
Now it's our we internalize it and that's what then as we're
internalizing it, it pops up more and it feels more like you
like it's true and they just come up and then we normalize
them. So with low self esteem we
(14:19):
always. Try to find.
Where, where, where these intrusive thoughts are being
triggered? And if it's everywhere, The
questions that I always ask people is, can you be always not
(14:40):
good at everything? Is that your mind throwing at
you shame, thoughts about worthlessness?
Is it that your mind throwing atyou thoughts and intrusions and
automatics that makes you feel embarrassed, that makes you feel
unworthiness? And if it is your mind then.
(15:03):
We need to. Start to understand that they've
been for so longer that they areautomatic and even when we are
think we're having a good day and we think we're working very
hard and we are not self criticizing and we are not
social and withdrawal and suddenly self sabotaging comes
up. The thought or the comparison to
(15:25):
other people and the perfect life comes up.
I'm wondered we don't want anyone's life but something our
brain. Just pops it.
And that's where the where it causes the pain.
So I hope. Today's a bit briefer.
I hope you enjoy it. I hope you, you, you've taken a
(15:48):
bit of it. You're always welcome to drop me
an e-mail in podcast at onlinehyphensubbd.com.
You're always welcome to put subscribe or follow.
And then there is some links to the social media in the, in the
description. And now it has always a good
reception. So I'm going to we're going to
(16:09):
do a bit of a mindful exercise, OK, So as usual, if you feel
safe, if you feel that you're ina place, you're not driving,
you're not at public transport, you can then close your eyes.
(16:29):
If not, you can do this with your eyes open if.
Last week you. Enjoyed the tapping?
I'm going to invite you to do the tapping again, so let's
start. So I'm going to ask you to
breathe in and breathe out. And breathe in.
And breathe out and I'm now in silence for a bit for you to
(16:54):
continue breathing in and. And breathing out.
And breathe in. And breathing out and we are
(17:17):
going to be. Now.
Trying to picture. Your soul standing in that
beautiful tranquil. Place new phone.
What I'm going to ask you is to start tapping.
(17:41):
As you're printing in and reading out that it feels right,
I. Want to ask you.
To notice the grass or the sun or the soil beneath your feet.
And as you to. Wiggle it.
Notice it as you're breathing inand breathing out.
I'd like you to notice the. Air.
(18:02):
Around you the. Freshness.
The crispness. The warmth of it, the gentle
touching on your skin of the sunor the mild autumn.
Notice the harmony of the wind and.
(18:25):
How he cuts through the flowers.And the trees.
I'm going to. Ask you to.
Notice each tree. On each flower.
That is around. And the.
Colors I'm going to ask you to think of.
Them of your favorite colors. I'm going to ask.
(18:48):
You to notice. What of those?
Flowers. Which of these flowers?
Brings represents kindness. Which one represents nurturing?
Which one represents unconditional love?
(19:10):
Which one represents courage, creativity, resilience?
And I should just melting each of those flowers with each of
those qualities. And as you to notice how it goes
through your. Bra.
To your lungs and expands through your body that kindness
(19:34):
nurturing orange creativity bruising.
I'm going to ask you to. See the sunlight above you?
Taking a deep. Breath in and along without.
Clearing the sky and. Notice that healing sunlight
represents the warmth. And the strength.
(20:00):
And wisdom, the inner. Strength and wisdom with this
man of kindness, nurturing courage, resilience as you're
there. Sadly, that calm, tranquil place
and ask you to repeat the words I am enough.
(20:22):
Just as I am. I am worthy of love.
Respect and kindness. I can't trust my.
Abilities I can nurture myself and embrace my unique.
(20:42):
Journey. I'm enough just to say I'm I'm.
Worthy of love. Nurturing and kindness I trust
my abilities in my. Unique.
Journey don't invite you to. Come up with.
(21:04):
Any old? Self referring.
Statement. They are kind, they're
courageous, they're wise. Warmth.
Strong. I am enough.
(21:27):
Just as I am. I'm a worthy.
Of love, respect and kindness. I can let go of comparing.
To others and celebrate my uniqueness.
Now I'm going to ask you 2 with those.
(21:48):
Words, that is man of those. Flowers and those qualities I.
Want to ask? You to shift your attention,
your focus onwards. In the center of your chest,
just. Above the abdomen.
(22:11):
As you're breathing in and breathing out, I want to ask you
every time you're. Breathing.
I want to ask you to glow. I want to ask you to imagine.
The glowing light. That creates all.
Those colourful smells. From those flowers.
That represent all those qualities that you want to
(22:31):
bring. As you know that you are enough.
I am worth love. I trust my abilities for my.
Unique journey. I don't need to compare and I
can be myself. I'm going to ask you to notice.
How that feels in your body and I'm going to ask.
(23:01):
You to breathe in and breathe out.
And open your eyes when you're ready.
Or remain. In eyes open when you're.
Ready. I hope you enjoy this brief
meditation. And I.
(23:22):
Hope you practice the last Rick.There is no.
Shame. There is no guilt.
You can choose to do what you want to do and.
I'm going to invite you to follow this or.
Continue practicing more with that and.
I'll see you in the fourth and last episode on intrusive
(23:45):
thoughts. In PTSD.
Sorry, intrusive thoughts on trauma, complex trauma or
trauma. Have a lovely day again.
Hi, hello to another episode of a Mental Health Noel Being
podcast, CBT, EMDR and beyond. Today is the episode 3 out of
the four. Episode on intrusive thoughts.
I hope you enjoyed it. I hope you have followed us.
(00:24):
Subscribe. I hope you have get reached to
to me. I appreciate very much the
comments and I appreciate very much the emails.
So really good. And today what we are going to
be looking is intrusive thoughtsin depression and low self
(00:45):
esteem. How do we understand or why do
we can't refrain them as an intrusive and as we said in
episode 1, thoughts that poppingand unwanted are having an
emotional effect? On us.
I mentioned I'd be putting some of these videos on YouTube.
(01:06):
I had some feedback. The quality is very low.
Yes, I know. I appreciate that and otherwise
the size of the videos are abovewhat my hard drive can Co
breathe and uploading them. So apologies about it.
We'll try to do better videos inthe future.
OK, so let's start so intrusive thoughts in depression and low.
(01:33):
So when we think about low mood or depression, not clinically
not diagnosed. And I've gone about these few
times in these seasons, episodesand series by the fact I
mentioned clinical, I mentioned diagnostics, that's by defect,
(01:53):
that's nowhere that's been 20 years working in mental health,
in mental health hospitals, inpatients, outpatients,
community mental health, in primary care, secondary care,
tertiary care. And that's what we are told,
that's what we said. So it's something really
difficult sometimes shouldn't dosome of the things you've been
(02:13):
doing for so long. So once again, not all is
diagnostic. We don't always work with people
that diagnosis. We work with things that
sometimes we call trans diagnostic or trans approached
to the presentation. So people have interested
thoughts and I'll be seeing theycome in different shapes and
(02:34):
form in different moods and different affective states.
OK, so we're talking about depression, we're talking about
low mood. So what happens is some of the
low with thoughts, some of thosedepressive thoughts tend to be
involuntary, as we've been saying, and try to be a negative
(02:59):
view of our self about the worldand then the future.
So that's what sometimes is seenin CBT and it's what sort of
recreate as we are developing and the experience we have.
Some of these negative thoughts that we have when we feel low
could be like I'm worthless and nothing ever goes well.
I'm a failure. Why?
(03:21):
I can't even try these thoughts.I can do things right, I'm
unlovable, no one cares about me.
These thoughts sometimes are come to my mind where we're low
in mood and what happens is veryoften there are things that
they've been passed on to us, anupbringing or that they somehow
(03:42):
learned or life events that carry on happening to us and
develop these thoughts. What happens is when the mood
drops more and the more it drops, the more intense and we
haven't spoken about the intensity of thoughts yet.
So what happens is when you speak with people about
(04:05):
intrusive thoughts, sometimes people say it feels more
intense. What we know and what I've seen
in this hand is that when you are going through therapy and
you start to understand your thoughts, you start to come to
10 with those thoughts. You start to behave differently.
They start to feel better about yourself and be more kind and
compassion. The thoughts come less, they're
(04:28):
less regular and very important.People keep saying they're less
intense. So what happens is when we are
low in mood and this happens in other when we are fighting
anxiety, whether it's in OCD as we said, or gut or panic in the
previous episodes. What happens is they tend to
come more intensely and more often.
(04:51):
The lower we are in mood, the more depressed we feel, the more
negative views of our self on this and the world, the more
negative views of our past and the more negative views of our
future. What we need to be clear here is
that there is a lot of people who have had a very difficult
path and they may be having memories as an interesting
(05:16):
thoughts, memories of these. Events.
And that is slightly different because you can consider this
perhaps trauma or complex trauma, which we will go in the
next episode. So what happens is when we're
feeling low in mood, we have these negative thoughts and we
all will feel at some point low in mood and we will all have
(05:38):
these thoughts as never goes right is always happens to me
and so on and so forth. What then that happens is that
because we are feeling low, we're more prone.
We we're having these intrusive thoughts to keep ourselves.
Safe. And as I mentioned before, I
think we are survivors and if you're thinking you're going to
(05:58):
fail something if you try and you're thinking I'm unlovable,
you're thinking, oh, it never goes right for me.
Why would I go out and try things, new things?
What would I try to socialize? Why would I?
What I'm protecting is myself from the emotional pain of
(06:19):
having those thoughts and beliefs reinforce or proven
right. OK, So what happens is that
naturally we are going to be doing less or engaging less on
things because of this negative intrusive thoughts.
(06:41):
What it also happens is that because there are negative and
intrusive thoughts, we start discounting things that we've
done right and we start catastrophizing things that
we're going to do, which before we've been able to do.
And when the mood deeps, then westart doing less and the less we
do the worse we've just because there is a big connection.
(07:05):
And we have discussed this before in our trauma series
where you can look up on the connection of your body and your
mood and your thoughts. And what happens is the more
negative, intrusive, automatic thoughts we have and more self
critical the intrusions are, theless we're going to do, the more
(07:27):
we're going to stay around. They're hooked.
On us and. They're less likely.
We're going to do things, we're going to be more tired, we're
going to be less active, we're going to be less unlikely to
move forward in our day today. Apologies SO.
Then that becomes the cycle thatthe perpetuates and we know from
(07:50):
experience, from clinical experience and research and this
is clinical experience and many of us would have experienced
this anyhow that once we got each other loop of really low
and not doing things, we are more likely to have this self
perpetuating negative intrusive thoughts of ourselves.
(08:11):
And then we start feeling sad and then would sometimes show up
his rumination. So we have we go into the past
and we go through things time and time again.
The things that didn't work, things we didn't do, things that
happened to us, things that could have been put up been
different. So we then now we are hooked on
(08:32):
those intrusive past memories that they are negative and
somehow match our current mood state.
What we know is that there is a lot of there is a lot of things
why we would feel lowly mood that could be loss, that could
be side effect of trauma. That could be because obviously
(08:53):
people that has also depression and also a low mood.
It could be because a life event, an illness, a long term
physical change like injury, sorry a physical injury.
It could be because people around that in the place where
(09:14):
we live is unsafe. So we or maybe because we have a
relationship failure could be for many things or we feel low.
And it also could be, and this is also throughout.
I haven't mentioned these intrusive thoughts with
overwhelming anxieties as we spoke last and overwhelming
emotions as we spoke last time. Sometimes when things get up,
(09:36):
get really tight if you rememberthe imagery or the OH.
I forgot the name. So the simile of that closing of
the labyrinth, there is physicalelements to it.
So if if you're going through adolescents, if you're going
(09:57):
through menopause, if you're having some kind of therapy that
has some hormone changes or any other medication can create
these intrusive thoughts, right.So that's something to look out
as well. So what if happens is once we
start feeling a bit better, the thoughts might disappear and we
(10:18):
come back to our normal sort of a state.
However. There are times that these
intrusive thoughts carry on and carry on and people live their
life going for and they tried ashard as they can.
Now this is something that we try try to understand.
Perhaps that could be sort of chronic negative thoughts or
(10:40):
very likely past messages as a child or due to adverse.
Childhood experience. So what happens is that very,
very linked to it or very often linked to to low mood and sort
of it's low self esteem, right? Because this also helps us
negative beliefs and sort of thinking always that the end.
(11:03):
People are not. Good enough and they are
failing. So what happened with self
esteem or what you know what what sometimes experience are
always thoughts that inadequacy don't deserving good things
always get these things by chance being a total failure
that they're going to be rejected.
(11:24):
And these are always popping in.They're popping in every say
every circumstance that it feelsthat those thoughts are always
dead. They are part of you, and
sometimes we get fused with the thought.
So we start believing that thought and ourselves are the
same, and then we start acting. On that SO.
(11:46):
Some of the behaviours we see and sometimes they overlap with
some of the anxiety, These behaviours we see, if people
think they are going to fail at something, they might start
overcompensated and they start doing more and more and more, or
they start to think if they are unlovable.
(12:06):
This thought should be pleasing people more and more and more.
So the behaviour will be similarin various things.
And that's the trans diagnostic approach as they call it, which
is that there is a lot of commonality in things we see in
therapy. And that's because Beer spoke
tailor made therapy is needed for every individual.
(12:29):
So I do CPT, I do MDR, I do third waves, CBT, I do a few
other things that I have trainedand I have learning.
And now all of that doesn't meanthat it's always going to apply.
This therapy approaches don't always apply.
I personally have a lot of success with some people and
other people when they come around, for example,
relationship I, I import them toa relationship therapist because
(12:54):
that has more, more place there.Whether there is that elemental
low self esteem in that relationship.
Maybe there is, maybe that's because they are
overcompensating or overdoing for other people.
Yet the issue they see is the relationships, the impact in
their partners and so on and so forth or friends and so on.
(13:16):
So what happens is when we are in this, when we are believing
that we are not good enough, then we're going to be acting as
if, So what if I embarrass myself or not?
If so, that would be overlappingwith JID or God.
So you will be thinking, well, if I don't try, then I won't
(13:38):
fail. And then you start not trying.
And what really happens is that you're reinforcing.
We all reinforce time and time again though we are not good
enough and they keep popping up.I keep popping up and it's not
we where we get it wrong in the shopping, which we all do at
(13:59):
some point it's because I'm not good enough, not because they
can move the shelves and today things move around.
Now it's our we internalize it and that's what then as we're
internalizing it, it pops up more and it feels more like you
like it's true and they just come up and then we normalize
them. So with low self esteem we
(14:19):
always. Try to find.
Where, where, where these intrusive thoughts are being
triggered? And if it's everywhere, The
questions that I always ask people is, can you be always not
(14:40):
good at everything? Is that your mind throwing at
you shame, thoughts about worthlessness?
Is it that your mind throwing atyou thoughts and intrusions and
automatics that makes you feel embarrassed, that makes you feel
unworthiness? And if it is your mind then.
(15:03):
We need to. Start to understand that they've
been for so longer that they areautomatic and even when we are
think we're having a good day and we think we're working very
hard and we are not self criticizing and we are not
social and withdrawal and suddenly self sabotaging comes
up. The thought or the comparison to
(15:25):
other people and the perfect life comes up.
I'm wondered we don't want anyone's life but something our
brain. Just pops it.
And that's where the where it causes the pain.
So I hope. Today's a bit briefer.
I hope you enjoy it. I hope you, you, you've taken a
(15:48):
bit of it. You're always welcome to drop me
an e-mail in podcast at onlinehyphensubbd.com.
You're always welcome to put subscribe or follow.
And then there is some links to the social media in the, in the
description. And now it has always a good
reception. So I'm going to we're going to
(16:09):
do a bit of a mindful exercise, OK, So as usual, if you feel
safe, if you feel that you're ina place, you're not driving,
you're not at public transport, you can then close your eyes.
(16:29):
If not, you can do this with your eyes open if.
Last week you. Enjoyed the tapping?
I'm going to invite you to do the tapping again, so let's
start. So I'm going to ask you to
breathe in and breathe out. And breathe in.
And breathe out and I'm now in silence for a bit for you to
(16:54):
continue breathing in and. And breathing out.
And breathe in. And breathing out and we are
(17:17):
going to be. Now.
Trying to picture. Your soul standing in that
beautiful tranquil. Place new phone.
What I'm going to ask you is to start tapping.
(17:41):
As you're printing in and reading out that it feels right,
I. Want to ask you.
To notice the grass or the sun or the soil beneath your feet.
And as you to. Wiggle it.
Notice it as you're breathing inand breathing out.
I'd like you to notice the. Air.
(18:02):
Around you the. Freshness.
The crispness. The warmth of it, the gentle
touching on your skin of the sunor the mild autumn.
Notice the harmony of the wind and.
(18:25):
How he cuts through the flowers.And the trees.
I'm going to. Ask you to.
Notice each tree. On each flower.
That is around. And the.
Colors I'm going to ask you to think of.
Them of your favorite colors. I'm going to ask.
(18:48):
You to notice. What of those?
Flowers. Which of these flowers?
Brings represents kindness. Which one represents nurturing?
Which one represents unconditional love?
(19:10):
Which one represents courage, creativity, resilience?
And I should just melting each of those flowers with each of
those qualities. And as you to notice how it goes
through your. Bra.
To your lungs and expands through your body that kindness
(19:34):
nurturing orange creativity bruising.
I'm going to ask you to. See the sunlight above you?
Taking a deep. Breath in and along without.
Clearing the sky and. Notice that healing sunlight
represents the warmth. And the strength.
(20:00):
And wisdom, the inner. Strength and wisdom with this
man of kindness, nurturing courage, resilience as you're
there. Sadly, that calm, tranquil place
and ask you to repeat the words I am enough.
(20:22):
Just as I am. I am worthy of love.
Respect and kindness. I can't trust my.
Abilities I can nurture myself and embrace my unique.
(20:42):
Journey. I'm enough just to say I'm I'm.
Worthy of love. Nurturing and kindness I trust
my abilities in my. Unique.
Journey don't invite you to. Come up with.
(21:04):
Any old? Self referring.
Statement. They are kind, they're
courageous, they're wise. Warmth.
Strong. I am enough.
(21:27):
Just as I am. I'm a worthy.
Of love, respect and kindness. I can let go of comparing.
To others and celebrate my uniqueness.
Now I'm going to ask you 2 with those.
(21:48):
Words, that is man of those. Flowers and those qualities I.
Want to ask? You to shift your attention,
your focus onwards. In the center of your chest,
just. Above the abdomen.
(22:11):
As you're breathing in and breathing out, I want to ask you
every time you're. Breathing.
I want to ask you to glow. I want to ask you to imagine.
The glowing light. That creates all.
Those colourful smells. From those flowers.
That represent all those qualities that you want to
(22:31):
bring. As you know that you are enough.
I am worth love. I trust my abilities for my.
Unique journey. I don't need to compare and I
can be myself. I'm going to ask you to notice.
How that feels in your body and I'm going to ask.
(23:01):
You to breathe in and breathe out.
And open your eyes when you're ready.
Or remain. In eyes open when you're.
Ready. I hope you enjoy this brief
meditation. And I.
(23:22):
Hope you practice the last Rick.There is no.
Shame. There is no guilt.
You can choose to do what you want to do and.
I'm going to invite you to follow this or.
Continue practicing more with that and.
I'll see you in the fourth and last episode on intrusive
(23:45):
thoughts. In PTSD.
Sorry, intrusive thoughts on trauma, complex trauma or
trauma. Have a lovely day again.
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