Have you ever had a frightening, intrusive or disturbing thought? Petting a kitten and suddenly thinking: "I can easily smash his head." Comforting a friend who has suffered a personal fiasco and secretly relishing the humiliating details of his story. Drive with your family in a car and imagine in detail how you lose control and drive into the oncoming lane. Ashamed, scary, do not want to believe that all this comes to your mind? Strive to forget them as soon as possible? The bad news: the more persistently you try to get rid of such black thoughts, the more they "get stuck" in your head and the worse you feel. But there is good news: these shameful thoughts arise from everyone, including reasonable and respectable people. Good news number two: there's a great way to get rid of this torment. Here is a valuable guide that describes an approach based on the practice of cognitive behavioral therapy (CBT). The bottom line is to master a new way of handling thoughts when you are no longer afraid or ashamed of them (it turns out that pushing thoughts away or trying to challenge them only increases your anxiety). Gradually, you will learn to tame these bulls in your head, reduce the level of anxiety, stop condemning yourself endlessly, and you can concentrate on the important.