Intrusive thoughts refer to disturbing thoughts, images, or fantasies that occur without warning. These types of thoughts often feel like they come out of nowhere, and they are not inherently problematic.
That said, they can be unsettling. When they occur frequently and consistently, they might underlie anxiety disorders, depression, eating disorders, and other mental health conditions.
What Defines An Intrusive Thought?
Intrusive thoughts are entirely normal, and research shows that 94% of people experience such thoughts at some point. But intrusive thoughts can be uncomfortable, and they may exacerbate symptoms of a mental health condition.
Here are some common themes associated with intrusive thoughts:
They are involuntary: Intrusive thoughts are unwanted and unprompted. Sometimes, they are fleeting, and sometimes they are more persistent. You can't stop intrusive thoughts from happening, and trying to get rid of them often makes them feel stronger.
They feel shameful: The content of intrusive thoughts is often taboo and may include violent thoughts, fears about attraction, sexual thoughts, relationship distress, or anxiety around religion. You might feel embarrassed or afraid to disclose these thoughts because they feel socially unacceptable.
They seem larger than life: Intrusive thoughts can quickly become obsessive thoughts. When this happens, it can be hard to be in the present moment.
They can make you feel afraid: Many people fear that their negative thoughts indicate a hidden desire to engage in certain behaviors. This can cause significant distress and may result in isolating yourself from others.
They remind you of the past: Sometimes intrusive thoughts pop up in response to a traumatic event. This is particularly true for people experiencing PTSD. Such thoughts may trigger flashbacks, panic attacks, or other physical symptoms.
Steps for Managing Intrusive Thoughts
Unwanted intrusive thoughts can indeed feel uncomfortable and scary. But it's so important to remind yourself that simply having a disturbing thought does not reveal any suppressed truth about who you are as a person.
Label Your Intrusive Thoughts
Consider getting into the habit of identifying unwanted intrusive thoughts as just thoughts. This small shift can be empowering because it acts as a reminder that you are not a product of your thoughts.
Many people with intrusive thoughts ask themselves, What if my intrusive thoughts are real? But this question alone intensifies anxiety and can trigger even more unwanted thoughts.
Research shows that intrusive thoughts do not inherently indicate impulses. Our brains likely create 'junk thoughts' to maintain a continuous stream of consciousness. Some mental health experts also theorize that these thoughts paradoxically remind us of the very things we don't want to do.
Accept Your Thoughts
It's totally normal to want to push away or avoid your intrusive thoughts. But this strategy rarely works. Your brain is smart, and the more you try to pretend something isn't there, the louder it often becomes.
Accepting your thoughts might look like:
identifying intrusive thoughts for what they are
telling yourself that it's okay to feel whatever associated emotions arise
taking deep breaths and continuously reminding yourself that you're okay
Pause Before You React
Intrusive thoughts can trigger overwhelming emotional responses. This sometimes results in people wanting to engage in repetitive behaviors to ease that intense anxiety. For example, you might repeatedly seek reassurance from others that you're "okay." Or, you might engage in specific compulsions like substance use, overeating, or self-harm.
Ritualistic behaviors do provide immediate relief, but they don't treat the underlying problem, especially when there's an anxiety and depression association. In addition, relying on unhealthy coping strategies creates more issues.
Gently Distract Yourself
Even though it's important to accept your thoughts for what they are, that doesn't mean you need to suffer. Kindly diverting your attention to something else can be beneficial when you feel overwhelmed.
Some easy self-care techniques include:
getting outside and taking a brisk walk
calling a supportive friend
allowing yourself to let go and cry
journaling
cleaning your home or doing basic chores
taking a hot or cold shower
These strategies won't necessarily remove unwanted thoughts or feelings. But they should ease some of the intensity and help you feel more empowered.
Practice Self-Compassion
It's important to be kind to yourself despite the distress or discomfort you feel. Self-compassion refers to practicing self-kindness and acceptance, even when situations feel uncomfortable.
You can integrate self-compassion with your negative thoughts by:
continuously reminding yourself that everyone struggles with unwanted thoughts
reminding yourself that you have unconditional worth no matter what
being more objective with your reality (rather than assuming all thoughts indicate a truth)
practicing positive affirmations like, I will be okay, or, This will pass.
acknowledging any and all progress in how you treat your mental health
engaging in mindfulness meditation
Keep Managing Your Stress Levels
There's no doubt that stress exacerbates intrusive thoughts. When your fight-or-flight system is hyperactive, your brain may quickly (and automatically) detect even benign situations as dangerous.
Of course, stress is inevitable, particularly in today's fast-paced modern society. But you can start by focusing on how you manage your daily tasks. Are you getting adequate sleep and nutrition? Do you prioritize self-care and make time for rest and relaxation?
Try to remind yourself that looking after your emotional well-being isn't a luxury. Mental health is part of your overall health, and taking care of yourself is one of the best gifts you can give both yourself and the people you love most.
Therapy for Intrusive Thoughts In New York
Intrusive thoughts can be especially prevalent in eating disorders, post-traumatic stress disorder (PTSD), generalized anxiety disorder (GAD), and obsessive-compulsive disorder (OCD). They also can pair with depression and suicidal ideation.
Persistent thoughts can cause significant distress and affect your quality of life. You're not alone in how you feel, and seeking support offers relief and compassion during this vulnerable time. Together, we will also discuss healthy coping strategies you can use to manage the anxiety surrounding these thoughts.
Contact me today to schedule a consultation.
Comments