• There is nothing wrong with you, just the way you are dealing with your thoughts
• Just knowing accurate information about unwanted intrusive thoughts will make them less distressing
• Your commentary in the form of the back and forth arguments between “Worried Voice” & “False Comfort” can be the most distressing aspect of your unwanted intrusive thought
• Observing and letting go of your commentary will go a long way toward gaining some relief from your intrusive thoughts
• Thoughts stick because of the energy you expend to fight them
• Unwanted intrusive thoughts get stuck because you inadvertently fuel them by trying to push them away
• Despite how they may feel, impulses and intrusive thoughts couldn’t be more different

WISE MIND: Nothing in life is risk-free – really, nothing. You can live with it or drive yourself nuts around it, it really is up to you.

• Contrary to common sense, reducing your effort to avoid intrusive thoughts will often lead to less distress
• Toxic worry is not defined by the worry topic, but by how the worry thoughts behave.
• Most of your distress is caused not by what you think or feel, but by how you feel about and react to what you think and feel
• Busting myths with facts about thoughts will make intrusive thoughts less sticky

WISE MIND: Everyone’s mind goes everywhere. It could be interesting to watch. I have no need to stop any of it. Nor do you. Thoughts are just thoughts and they just happen

• Thoughts have nothing to do with character. Only chosen actions do
• Thoughts do not change probabilities in the real world
• Your attention may be hijacked by junk
• Thoughts that repeat are stuck, not important
• Your wise mind knows that feeling anxious is not the same as being in danger
• Neither thoughts nor feelings are facts
• Less is more when coping with unwanted intrusive thoughts
• Entanglement is a major factor in keeping intrusive thoughts going
• Unwanted intrusive thoughts feel like they are not you
• Certainty is a feeling, not a fact
• Accept and allow is more of an attitude than a technique
• The feeling of urgency that comes with an unwanted intrusive thought is a false message from your brain
• Exposure is the active therapeutic ingredient for overcoming anxiety
• Anxiety tries to convince you that intrusive thoughts have special meaning. Part of beating anxious thinking is refusing to be taken in by this message
• Humour goes a long way to making practice more manageable