When the mind feels crowded — with worries, doubts or intrusive thoughts — it can be hard to find calm or clarity. These thoughts are far more common than many people realise, whether they appear as part of anxiety, OCD or simply everyday life.

In this episode of The Choice Space, Dr Lee David speaks with CBT therapist Josh Munn about how to find space when your mind feels busy. They explore why intrusive thoughts arise, how they can pull us into loops of rumination or self-checking, and what helps us step back, respond kindly and focus on what truly matters.

The conversation offers clear explanations, relatable examples and a Choice Pause led by Josh — a short grounding practice called Dropping Anchor that you can use whenever thoughts start to spiral.

Highlights & key moments

00:00 Opening reflections – compassion first and one small values-based action
00:46 Intrusive thoughts – myths, maintenance loops and why response is key
01:53 Understanding the journey – early work with anxiety and OCD and supporting others to feel understood
06:02 How fears become sticky – and the unhelpful cycles that follow
07:03 Mental compulsions – rumination, analysing, checking feelings and seeking reassurance
08:11 How worry and doubt can block presence and joy in relationships
11:45 Why pushing thoughts away can make them stronger
12:20 How attention reinforces what the mind focuses on
15:16 Making space – noticing thoughts and choosing what matters most
18:43 The Choice Pause – Dropping Anchor grounding practice
27:19 Seeing thoughts as thoughts – not facts or commands
36:36 Closing reflections

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. She is the founder of The Choice Space therapy and wellbeing hub, and a podcast host sharing evidence-based tools for self-doubt, stress and everyday decision-making. Lee has written books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family.
You can find Lee on Instagram, TikTok, and LinkedIn. You can find more about her books and wellbeing courses here.

About the guest

Josh is a CBT, EMDR and ACT therapist with a deep passion for supporting people living with anxiety, OCD and ADHD. He sees therapy as more than symptom reduction — it’s about helping people reconnect with their values, find freedom from unhelpful cycles and build lives that feel meaningful. Josh brings warmth, curiosity and genuine care to his work, sharing insights and practical tools to make evidence-based strategies more accessible to those who need them. You can connect with Josh via instagram and TikTok or through his website.

Reference

Hinuma S et al. Front Psychiatry. 2025;16:1520496