Latest / Your Hope-Filled Perspective with Dr. Michelle Bengtson podcast / How to Manage Intrusive Thoughts Through Biblical Truth & Brain Science

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How to Manage Intrusive Thoughts Through Biblical Truth & Brain Science · Your Hope-Filled Perspective with Dr. Michelle Bengtson podcast

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  Speaker 1: Life Audio.
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  Speaker 2: If you have ever felt ambushed by intrusive thoughts, unwanted
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  Speaker 2: mental spirals, or the kind of anxious loops that hijack
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  Speaker 2: your piece, You're not alone and you're not powerless. In
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  Speaker 2: this episode of Your Hope Filled Perspective, we're diving into
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  Speaker 2: the intersection of Biblical truth and brain science, exploring how
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  Speaker 2: God designed your mind, why intrusive thoughts show up, and
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  Speaker 2: how to interrupt them with evidence based strategies and scripture
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  Speaker 2: anchored in truth. Whether you struggle with anxiety, guilt, catastrophizing,
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  Speaker 2: or what if thinking, you'll learn practical Hope filled tools
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  Speaker 2: to renew your mind, reclaim your thought life, and experience
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  Speaker 2: the calm your soul has been craving. Welcome back to
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  Speaker 2: Your Hope Filled Perspective podcast, where it's always our goal
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  Speaker 2: to restore hope, renew minds, and empower listeners to live
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  Speaker 2: in your God given identity. We will equip you with
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  Speaker 2: the encouragement and biblical truth you need to walk in hope.
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  Speaker 2: I am your host, doctor Michelle Bankson, clinical neuropsychologist, author,
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  Speaker 2: and fellow traveler, on this journey of learning how to
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  Speaker 2: take thoughts captives so they don't take us captive. I'm
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  Speaker 2: grateful you're joining me for today's episode. In honor of
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  Speaker 2: Mental Health Awareness Month, we are going to talk about
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  Speaker 2: how to manage intrusive thoughts through biblical truth and brain science.
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  Speaker 2: We'll dive in right after this brief word from our sponsor.
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  Speaker 2: What do you do when your mind won't quiet down?
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  Speaker 2: When intrusive thoughts bargin at the worst possible times, whispering lies,
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  Speaker 2: stirring fear, and draining joy. In today's episode of Your
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  Speaker 2: Hope Filled Perspective, we will unpack the surprising, spiritual and
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  Speaker 2: neurological roots of intrusive thoughts and the good news that
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  Speaker 2: you are not at the mercy of your mind. With
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  Speaker 2: a compassionate look at both scripture and the science of
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  Speaker 2: thought patterns, will discover how to confront mental noise with truth,
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  Speaker 2: retrain the brain God gave you, and step into greater peace, clarity,
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  Speaker 2: and confidence. If you've been longing for mental rest, this
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  Speaker 2: episode will give you a path forward. Today, in honor
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  Speaker 2: of Mental Health Awareness Month, we're talking about something that
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  Speaker 2: impacts far more people than most realize. That is the
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  Speaker 2: concept of intrusive thoughts, Those unwanted, uninvited, and often untrue
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  Speaker 2: thoughts that barge into the mind, drain our peace and
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  Speaker 2: derail our focus. Maybe your intrusive thoughts sound something like this,
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  Speaker 2: What if something terrible happens, everyone will be disappointed in me.
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  Speaker 2: I'm not enough, I can't control what might go wrong?
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  Speaker 2: Or how about this one? What if I fail? What
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  Speaker 2: if I fall? What if God isn't really here? Or
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  Speaker 2: maybe your intrusive thoughts are darker, more shame inducing, more
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  Speaker 2: fear driven, more persistent. Friend, wherever you fall on that
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  Speaker 2: spectrum of intrusive thoughts, you are not broken and you
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  Speaker 2: are not alone, and there is incredible hope today because
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  Speaker 2: God designed your brain with the ability to change, and
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  Speaker 2: he gave you his word to anchor your thoughts in truth.
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  Speaker 2: That's what this entire episode is about, how to manage
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  Speaker 2: intrusive thoughts through the combined power of biblical truth and
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  Speaker 2: brain science. So let's talk about what intrusive thoughts really
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  Speaker 2: are and what they aren't. Intrusive thoughts are unwanted, involuntary thoughts, images,
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  Speaker 2: or impulsive that pop into your mind without invitation. They
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  Speaker 2: often feel alarming, shameful, overwhelming, persistent, or completely inconsistent with
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  Speaker 2: who you are. And I want to say this clearly
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  Speaker 2: at the beginning. Having intrusive thoughts does not mean you
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  Speaker 2: are spiritually weak, mentally unstable, or feeling god. In fact,
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  Speaker 2: intrusive thoughts are common, They are predictable, especially under stress,
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  Speaker 2: They are explainable through neuroscience, and they are manageable through
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  Speaker 2: tools and truth. From a brain perspective, intrusive thoughts often
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  Speaker 2: arise when the amygdala that's the brain's alarm system, when
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  Speaker 2: that becomes overactive. When the amygdala senses danger, whether it's
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  Speaker 2: real or perceived, it sends fast, automatic warning thoughts in
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  Speaker 2: an attempt to protect you. But the problem the amygdala
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  Speaker 2: can't tell the difference between a genuine threat, a hypothetical threat,
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  Speaker 2: or a lie masquerading as danger, so it sends the
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  Speaker 2: same urgent message every single time. Actually, intrusive thoughts often
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  Speaker 2: fall into the following recognizable patterns. First is accusation, like
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  Speaker 2: the thought that says you're a failure. The second is
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  Speaker 2: fear what if the worst thing happens? What if? What if?
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  Speaker 2: What if? The third is condemnation. Boy, you've really messed
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  Speaker 2: up this time. God is disappointed in you. God can't
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  Speaker 2: forgive you. The next is catastrophizing, but one small thing
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  Speaker 2: will ruin everything. And then the last one is identity attacks.
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  Speaker 2: Those are the intrusive thoughts that sound like, you're unlovable,
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  Speaker 2: you're unforgivable, you're unwanted, you'll never measure up. Scripture tells
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  Speaker 2: us that the enemy is both a liar and an accuser,
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  Speaker 2: and intrusive thoughts often echoed those kinds of lives. But
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  Speaker 2: I want you to hear me, because here's the truth.
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  Speaker 2: A thought is not a fact, A thought is not
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  Speaker 2: a sin, thought is not your identity, and a thought
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  Speaker 2: is not your destiny. You can learn to respond to
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  Speaker 2: intrusive thoughts without absorbing them as truth. So, now that
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  Speaker 2: we know what intrusive thoughts are, let's talk from a
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  Speaker 2: neuroscience perspective about why do intrusive thoughts stick. Let me
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  Speaker 2: explain briefly why intrusive thoughts are so powerful. Number one,
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  Speaker 2: the brain loves patterns. Once you think something repeatedly, especially
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  Speaker 2: something fearful, the brain creates a pathway and the more
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  Speaker 2: you walk that path, the faster the thought fires. Number two,
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  Speaker 2: the brain is velcrow for negative thoughts. Because negative thoughts
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  Speaker 2: might signal danger, the brain stores them quickly and deeply,
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  Speaker 2: but positive thoughts actually take longer for the brain to encode.
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  Speaker 2: Number three. The amygdala relies on guesswork, so as a result,
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  Speaker 2: it often misinterprets uncertainty as danger. Number four, dress lowers
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  Speaker 2: the brain's filter. When court is all is high, the
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  Speaker 2: prefrontal cortex, that part of the brain that's responsible for
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  Speaker 2: rational logical thought, goes offline. So intrusive thoughts feel louder
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  Speaker 2: because your thought traffic controller is tired. But the good
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  Speaker 2: news every one of these processes is changeable. Your brain
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  Speaker 2: can be rewired by intentional focus, biblical meditation, emotional regulation,
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  Speaker 2: truth based thinking, healthy habits, and God's renewing power Romans
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  Speaker 2: twelve to two isn't metaphor, it's actually biology. Be transformed
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  Speaker 2: by the renewing of your mind. Friends, we're going to
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  Speaker 2: take a real short break for a brief message from
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  Speaker 2: our sponsor, but when we return, we're going to turn
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  Speaker 2: our conversation to discussing the biblical framework for managing intrusive thoughts.
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  Speaker 2: Will be right back. So now that we know what
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  Speaker 2: intrusive thoughts are and why they're so compelling, let's turn
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  Speaker 2: our conversation to the Biblical framework for managing intrusive thoughts.
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  Speaker 2: Scripture gives a clear roadmap for managing intrusive thoughts. Tewo
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  Speaker 2: Corinthians ten, verse five says, take every thought captive. Well,
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  Speaker 2: taking a thought captive means number one recognizing it, number two,
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  Speaker 2: stopping it, number three, examining it, number four, replacing it
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  Speaker 2: with truth, and number five refusing to let it rule
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  Speaker 2: your heart or choices. Now the next thing. Number two
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  Speaker 2: is Colossians three to two, which says, set your mind
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  Speaker 2: on things above. You may not be able to control
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  Speaker 2: the first thought that pops into your mind, but you
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  Speaker 2: can control the next one. Once you recognize the thought,
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  Speaker 2: you go through the steps that are just offered. The
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  Speaker 2: next thing. Let's turn our attention to Psalm forty six'.
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  Speaker 2: Ten it's a familiar versus says be still and know
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  Speaker 2: THAT i Am. God now this is important because intrusive
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  Speaker 2: thoughts thrive in internal, chaos but they shrink in. Stillness
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  Speaker 2: so when you're having any of these intrusive, thoughts get,
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  Speaker 2: still talk to The, lord invite The Holy spirit, in
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  Speaker 2: but calm your. Mind it stops the spiral of intrusive.
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  Speaker 2: Thoughts and number, four take a look At philippians four verse.
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  Speaker 2: Eight you know the. Verse it talks about whatever is,
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  Speaker 2: true whatever is, right whatever is, noble whatever is of
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  Speaker 2: good report and, no, no, no no, no think about such, things you.
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  Speaker 2: Say god gives us a filter for what is allowed
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  Speaker 2: to stay in our. Mind he tells us what to think.
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  Speaker 2: About so when we find ourselves going down a spiral
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  Speaker 2: of intrusive, thoughts, stop be, still and then turn your
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  Speaker 2: attention to all those, good positive things In philippians four
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  Speaker 2: eight and number. Five let's think About romans eight, six
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  Speaker 2: which says the mind controlled by the spirit is life and.
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  Speaker 2: Peace your peace is not dependent on thought, arrivals but
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  Speaker 2: on thought. Alignment what are you going to do with
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  Speaker 2: the thoughts that you? Have if you focus On, jesus
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  Speaker 2: you focus on the truth Of god's, word your thoughts
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  Speaker 2: come into alignment with the Truth god has already spoken
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  Speaker 2: that helps stop intrusive. THOUGHTS i thought it might be
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  Speaker 2: helpful IF i went over with you a step by
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  Speaker 2: step process for managing intrusive. Thoughts it's a practical five
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  Speaker 2: step method that combines biblical truth as well as brain.
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  Speaker 2: Science step number one we've already talked about this sum
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  Speaker 2: but step number one is to notice the intrusive thought without.
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  Speaker 2: Shame so instead of why AM i thinking? This or
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  Speaker 2: something must be wrong with, me Or i'm just a
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  Speaker 2: Bad christian Or i'm failing, spiritually try. This this is
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  Speaker 2: an intrusive. Thought this is not WHO i. Am this
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  Speaker 2: is a brain generated, alarm not a. Fact you, See
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  Speaker 2: by naming a, thought it reduces the emotional intensity by
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  Speaker 2: thirty to forty. Percent that's. Significant so, first you're gonna
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  Speaker 2: notice the intrusive thought without. Shame you're gonna name. It number,
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  Speaker 2: two neutralize the. Thought here's the phrase THAT i often teach.
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  Speaker 2: Patients this is just a, thought not a, truth and
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  Speaker 2: not a. Command this helps shift the brain from emotional
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  Speaker 2: reaction to a rational. Response here's a few. Examples intrusive,
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  Speaker 2: Thought you're not. Safe neutralizing. Thought my brain is sending
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  Speaker 2: a false. Alarm another intrusive thought might be Early god's
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  Speaker 2: disappointed in. Me neutralizing thought is that is a lie
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  Speaker 2: and it doesn't match. Scripture in, fact scripture says he
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  Speaker 2: delights in, me and he rejoices over me in. Singing
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  Speaker 2: another example of an intrusive thought is something terrible is
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  Speaker 2: going to. Happen but a neutralizing thought Is this is,
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  Speaker 2: fear not. Prophecy we are not forecasting into the, future
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  Speaker 2: so let's stay present in the here and. Now scripture tells, us,
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  Speaker 2: no do not borrow worries from, tomorrow for today has
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  Speaker 2: enough worries of its. Own the step number, three name the.
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  Speaker 2: Source ask, yourself is this thought coming from? Fear is
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  Speaker 2: it coming from? Trauma is it coming from? Stress since
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  Speaker 2: thought coming from the enemy of my? Soul is this
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  Speaker 2: thought from old patterns of? Thinking but When jesus was
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  Speaker 2: tempted in the, wilderness he named the, source and he
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  Speaker 2: responded with, scripture and we can do the. Same step number,
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  Speaker 2: four replace the thought with. Truth replacement is. Essential you
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  Speaker 2: cannot stop thinking your way out of intrusive. Thoughts you
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  Speaker 2: must redirect. Them so here's some replacements you might. Use
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  Speaker 2: if you have a fear. Thought what if everything falls?
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  Speaker 2: Apart here's your Replacement. Truth god is my refuge and,
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  Speaker 2: strength a very present help in. Trouble that comes From
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  Speaker 2: psalm forty six to. One let's say you have a
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  Speaker 2: condemning intrusive, thought Like god must be disappointed in. Me
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  Speaker 2: the replacement truth comes From romans eighty. One there is
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  Speaker 2: therefore now no condemnation for those who are In Christ.
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  Speaker 2: Jesus but what if you have a catastrophic thought LIKE
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  Speaker 2: i can't handle what's. Ahead the replacement truth might come
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  Speaker 2: From Tewo corinthians twelve to nine that reminds us my
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  Speaker 2: grace is sufficient for. You and a step number five
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  Speaker 2: is to regulate the body to calm the. Brain thought
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  Speaker 2: change happens best when the body is. Calm so here's
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  Speaker 2: a few simple regulation. Tools one is just quite simply
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  Speaker 2: deep breathing inhale for, four hold for, four exhale for,
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  Speaker 2: six old for. Two or we've talked about another episodes
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  Speaker 2: of the. Podcast grounding techniques like stopping where you're, at
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  Speaker 2: noticing five things you, see four things you, hear three
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  Speaker 2: things you, feel two things you, smell and one thing you.
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  Speaker 2: Taste it stops your thoughts from spider grilling out of
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  Speaker 2: control and brings you back to the. Present, now my
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  Speaker 2: next tip might sound a bit too, easy but try
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  Speaker 2: relaxing your. Shoulders a lot of times when we have
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  Speaker 2: these intrusive negative, thoughts we start to hold our stress
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  Speaker 2: in our, shoulders and our shoulders become tight and raise
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  Speaker 2: up towards our. Ears just relax your shoulders and slow jaw.
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  Speaker 2: Releases you might often, find in addition to your shoulders being,
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  Speaker 2: tense that you're holding your jaw really. Tight to slowly
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  Speaker 2: release your jaw. Now another recommendation is prayerful, stillness something like,
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  Speaker 2: saying as you, INHALE i am, afraid but as you,
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  Speaker 2: exhale but YET i will trust in, you and we
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  Speaker 2: still sit in that. Truth When i'm going to trust in,
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  Speaker 2: You i'm trusting. YOU i believe help my. Unbelief and
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  Speaker 2: another recommendation is memorizing scripture during calm. Moments it's really
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  Speaker 2: hard to memorize scripture when we're tense and we're in
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  Speaker 2: a state of. Crisis but when the body calms, down
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  Speaker 2: the amygdala shuts off and intrusive thoughts lose their. Volume
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  Speaker 2: SO i hope some of these five tips help you
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  Speaker 2: as you fight against the intrusive. Thoughts we're going to
• 15:37
  Speaker 2: take a real short break for a message from our,
• 15:39
  Speaker 2: sponsor but when we, return we're going to discuss the
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  Speaker 2: categories of intrusive thoughts and how scripture speaks to. Each
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  Speaker 2: we'll be right. Back, hey welcome. BACK i want to
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  Speaker 2: discuss three common categories of intrusive thoughts and how scripture
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  Speaker 2: speaks to. Them we alluded to them. Earlier the first
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  Speaker 2: is based intrusive. Thoughts so when you have those, fearful intrusive,
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  Speaker 2: THOUGHTS i want you to remember First john four, eighteen
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  Speaker 2: which says perfect love casts out. Fear that's the biblical
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  Speaker 2: antidote as far as brain science. Goes fear thoughts activate the,
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  Speaker 2: amygdala but love and safety activate the prefrontal. Cortext the
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  Speaker 2: second would be condemning or shame based. Thoughts we've already
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  Speaker 2: talked about the biblical. Antidote That's romans eight. One there's
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  Speaker 2: therefore now no condemnation for those who are In Christ.
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  Speaker 2: Jesus but the brain science shows that shame shuts down
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  Speaker 2: the brain's problem solving, center but grace restores. Clarity so
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  Speaker 2: give yourself some, compassion turn to the, scripture and identify.
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  Speaker 2: Truth and the third category is catastrophic or what if.
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  Speaker 2: Thoughts the biblical antidote comes From matthew six thirty. Four
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  Speaker 2: do not worry about. Tomorrow in terms of brain, science
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  Speaker 2: what if thinking overworks the imagination, center not the danger.
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  Speaker 2: Center so your strategy is to return to the present
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  Speaker 2: moment and refocus On god's sufficiency for. TODAY i. Thought
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  Speaker 2: it might be helpful IF i took you through a
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  Speaker 2: practical sixty second reset tool for intrusive. Thoughts because here's
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  Speaker 2: a tool that you can use. Anywhere here's the sixty
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  Speaker 2: second thought. Reset pause and inhale. Deeply name the intrusive
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  Speaker 2: thought without, judgment and remind yourself this is a. Thought
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  Speaker 2: it's not a, truth and then ask what is actually
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  Speaker 2: true according to. Scripture then replace the thought with one truth.
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  Speaker 2: Statement exhale slowly and release the tension in your, shoulders
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  Speaker 2: and Thank god for renewing your. Mind, friend if you
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  Speaker 2: do that, consistently you will know it is. Change if
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  Speaker 2: intrusive thoughts have made you feel, tired, defeated, ashamed spiritually,
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  Speaker 2: stuck or mentally, overwhelmed hear. This you are not losing your.
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  Speaker 2: Mind you are learning to renew. It intrusive thoughts do
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  Speaker 2: not mean that you lack, faith That god is disappointed in,
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  Speaker 2: you that there is something wrong with, you or that
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  Speaker 2: you can't change The presence of intrusive thoughts does not
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  Speaker 2: reflect your spiritual. Maturity your response to intrusive thoughts reflects
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  Speaker 2: your spiritual. TRAINING a, friend you are, Growing you are,
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  Speaker 2: Learning you are being. Strengthened you are being renewed and
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  Speaker 2: you are being transformed from the inside. Out philippians one
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  Speaker 2: to six promises he who began a good work in
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  Speaker 2: you will carry it on to. Completion that includes your thought.
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  Speaker 2: Life let me pray for, You, father for every listener
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  Speaker 2: who feels overwhelmed by intrusive, THOUGHTS i ask for your
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  Speaker 2: peace right, now peace that surpasses our. Understanding calm the
• 19:03
  Speaker 2: alarm systems in their, brain anchor their identity in your.
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  Speaker 2: Truth expose every lie the enemy tries to whisper empower
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  Speaker 2: them to take every thought, captive renew their, minds restore their,
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  Speaker 2: calm and remind them that they are, loved, safe and
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  Speaker 2: held by you In jesus, NAME i, Pray, Amen, friend
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  Speaker 2: thank you for joining me today on your hope field.
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  Speaker 2: Perspective if this episode encouraged, you CAN i encourage you
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  Speaker 2: to share it with a friend who might be battling
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  Speaker 2: anxiety or intrusive. Thoughts remember there's always hope Because god
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  Speaker 2: has always with. You until next, Time i'm Doctor Michelle.
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  Speaker 2: BANKSON i pray you will choose today to replace intrusive
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  Speaker 2: thoughts With god's truth and walk forward with a renewed
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  Speaker 2: mind and a hope filled heart until we're together again next.
• 19:50
  Speaker 2: Week it's my prayer for you that you have a
• 19:53
  Speaker 2: hope filled.
• 19:53
  Speaker 1: Week everyone experiences pain hat. Times it can manifest, physically, emotionally,
• 20:03
  Speaker 1: relationally or. Spiritually it can follow tragic, accidents great, loss sudden,
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  Speaker 1: betrayal or unexpected and unwanted. Change often pain is, temporary
• 20:16
  Speaker 1: but what do you do when it? Isn't when pain
• 20:18
  Speaker 1: won't go, away healing does not, come and grief and
• 20:23
  Speaker 1: hurt settle in to. Stay drawing on her experience of
• 20:27
  Speaker 1: chronic pain in her years as a board certified clinical,
• 20:31
  Speaker 1: neuropsychologist Doctor Michelle bankson provides a countercultural perspective on, pain
• 20:37
  Speaker 1: offering hope without any false promises or empty. Platitudes Doctor
• 20:42
  Speaker 1: bankson unwraps the complex emotional aspects of dealing with. Pain
• 20:47
  Speaker 1: she gives you permission to Question, god helps you identify
• 20:51
  Speaker 1: the lies you've believed about your, pain and reorients your
• 20:54
  Speaker 1: perspective based on the truth Of god's. Word each chapter
• 20:59
  Speaker 1: ends with recommended, playlist reflection, questions and a. Prayer your
• 21:04
  Speaker 1: pain may not, change but your experience with it. Can
• 21:09
  Speaker 1: Doctor Sandra Dalton, smith, physician best selling, author and a
• 21:15
  Speaker 1: host of THE I Choose My Best life podcast had
• 21:19
  Speaker 1: this to say about The hem Of His. Garment Doctor
• 21:22
  Speaker 1: Michelle bankson is honest and, transparent and she gives the
• 21:26
  Speaker 1: reader permission to ask hard questions and practical guidance on
• 21:30
  Speaker 1: how to Seek god during times when you feel the most.
• 21:33
  Speaker 1: WOUNDED a beautiful gift for every person living with, Pain holy.
• 21:38
  Speaker 1: Girth best selling author Of What Your Mind needs For
• 21:42
  Speaker 1: Anxious moments says pain is, inevitable but enduring it alone is.
• 21:47
  Speaker 1: Optional Doctor Michelle bankson is a voice of hope who
• 21:51
  Speaker 1: will speak into your, struggles a helping hand who will
• 21:54
  Speaker 1: point you To, jesus and a wise guy who will
• 21:57
  Speaker 1: lead you through what your face is saying so you
• 22:01
  Speaker 1: can embrace more of what our Good god has for.
• 22:05
  Speaker 1: You pick up a copy Of The hem Of His
• 22:08
  Speaker 1: garments for you and a friend wherever books are.
• 22:11
  Speaker 3: Sold thank you for joining Doctor bankson for your hope build.
• 22:19
  Speaker 3: Perspective we hope you are encouraged by her, authenticity, vulnerability
• 22:24
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• 23:06
  Speaker 2: Billedweek i'd like to take just a second to thank
• 23:12
  Speaker 2: the team At Life audio for their partnership with us
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