So today I'd like to talk to you a bit about imagery, and its relationship with thought processes and our emotional responses to situations, or imagined situations. Now research around this differs slightly but suggests that anything from 50 to 65% of us think visually. So meaning that when we have a thought, it can be accompanied by an image or a moving film of what we're thinking about, that can be something perhaps more pleasant like a daydream. But I guess I want to focus more on you anxious thinkers out there, the ones who are prone to catastrophic thinking, or unhelpful thought processes, which are accompanied by intrusive images, or disturbing interpretations of something that's not real. And obviously, needless to say, those of us who are prone to doing that are much more likely to suffer from anxiety or shame.So I think, first of all, just try to notice whether or not you are a visual thinker. If you're not, then perhaps this audio is not for you. But I'm willing to bet at least half of you if you consider the research, have this problem. So there are a number of things that we can do. But first and foremost, like thoughts really, we can learn to intervene with thoughts and to regulate them, we can do the same with images. So notice, again, situations where you're more likely to do it or notice when you have done it, maybe if it proceeds an intrusive thought or follows an intrusive thought. I just want you to notice it, rather than push it away, I want you to notice it. And we can do various things with it, we can either seek to manipulate that image, if it's really distressing, we could make it smaller, or turn it into black and white or watch it on a movie, on a TV screen, like in a movie. Or, alternatively, we can literally rescript the imagery so we can change the story.Whether it's a still, or whether it's a film that's playing out, we can change the story. We can change the image, perhaps to something more palatable, something more realistic, or something funny. If you think about Harry Potter, I think it's the third one, I can't be sure. But when they're confronted with what to do with the Bogut, Harry and his chums do the ridiculous spell, and they turned their biggest fear into something funny. And so thus giving them the power to confront their fear, which I thought was really clever of JK Rowling. And there are mental health themes throughout the Harry Potter books actually, often, very cleverly so as well. But yeah, essentially, we can cast our own ridiculous spell, as it were, and change the story, change what's going on in our heads.So I'm just thinking about ADHD and some of the common intrusive thoughts that you might have around how your behaviour is being perceived. For example, if you're imagining being shamed or judged or people talking about you or your behaviour, just take a moment to notice that, to witness that and seek to move the image and change the image to something more realistic. Maybe changing the friend's face into something more friendly or calming and soothing to you.