How to Stop Intrusive Thoughts: 9+ Ways to Manage Unwelcome Thoughts

Intrusive Thoughts Definition

What Are Intrusive Thoughts?

Intrusive thoughts are unwanted and involuntary thoughts, images, or urges that are often disturbing.

If you’ve ever experienced intrusive thoughts, you know that it is not something that you can control.

These obsessive thoughts can be very upsetting and can impact your day-to-day life and overall well-being. They can make you feel like a bad person, and it can also be hard to determine what is causing them and why.

What Causes Intrusive Thoughts?

Intrusive thoughts can be caused by high levels of anxiety or stress, a lack of sleep, past trauma, hormonal changes, or a variety of different mental health conditions.

Sometimes, intrusive thoughts are linked to a mental health disorder such as obsessive-compulsive disorder (OCD). Someone with OCD will experience uncontrollable thoughts and compulsions that can make it hard to function in their daily life.

However, in general, OCD affects only a small percentage of the global population, with studies showing that only 1% to 3% of people will experience it throughout their lifetime.

Intrusive thoughts can also be linked to post-traumatic stress disorder (PTSD). Someone who is struggling with PTSD may experience disturbing flashbacks or memories of their past trauma.

This can often be triggered by sights, smells, sounds, or feelings that remind them of that past traumatic event.

People with anxiety disorders may sometimes experience intrusive thoughts. For example, they may find themselves constantly obsessing over worries about things that could go wrong or potential negative outcomes of future situations. Many times, their worries are not rational and are very unlikely to ever come true.

Those with a mental illness like depression may also experience negative thought patterns that are hard to break free from.

These thoughts may be associated with feelings of hopelessness or worthlessness. These unwanted intrusive thoughts can also involve rumination or obsessively thinking about negative things that happened in the past.

Other conditions and health issues such as eating disorders can also cause intrusive thoughts.

Struggling with intrusive thoughts can impact virtually every aspect of your life. However, working with a mental health professional can make a very positive difference and can help you to get your symptoms under control.

If you or a loved one is currently struggling with intrusive thoughts, our team at Sandstone Care can help.

Are Intrusive Thoughts Normal?

Yes, just about everyone experiences intrusive thoughts from time to time, and they can be upsetting or unsettling. However, the severity of which people experience them can vary.

Most people are able to dismiss intrusive thoughts and move on. However, for others, this can be more difficult.

For some people, unwanted thoughts can lead to intense distress and can cause mental health problems like generalized anxiety disorder or depression.

These disturbing thoughts may make it difficult to function daily and can cause the person to become obsessed with trying to figure out how to make them go away.

Do Intrusive Thoughts Mean Anything?

No, intrusive thoughts should not be considered to have a moral value, and they don’t reflect your actual desires or your character.

These are thoughts that are out of your control. You should not feel guilty about them or worried about associating some sort of meaning or warning to them.

In fact, learning to reframe your thoughts as “passing through” rather than meaning anything about who you are as a person, can actually help you to have less intrusive thoughts over time.

Intrusive Thoughts Examples

What Are Examples of Intrusive Thoughts?

Intrusive thoughts can come in many different forms and are often completely random. They may involve themes like violence, self-harm, religion, fear of germs, relationship concerns, questioning one’s existence, and even sexual acts.

An example of a violent thought could be, “What if I pushed someone in front of a bus”? Or it could be, “What if I stabbed a loved one?” Or even, “What if I drive my car into someone else on purpose?”

Experiencing these thoughts doesn’t mean that you would ever actually do any of these things. Nor does it mean that you are a violent person who wants to hurt others.

Your intrusive and unwanted thoughts do not reflect your character, and they do not mean that you’re a bad person.

An example of an intrusive thought involving self-harm might be, “What if I jump off this bridge?” or “What if I slam my car into a light pole?” These thoughts might also involve suicidal themes.

However, once again, this doesn’t mean that you want to do anything to hurt yourself or that you’re actually considering taking your own life.

An example of an intrusive thought involving religion could be considered something blasphemous or otherwise inappropriate. It could also involve an obsession with worrying about doing something to offend God.

Some examples could be “What if I did something sinful or evil without realizing it?” or “What if I said or did something inappropriate while in church?”.

Intrusive thoughts involving germs or the fear of spreading germs are particularly common, particularly for someone with OCD.

They can involve things like “What if I accidentally got my loved one sick?” or “What if my food is somehow contaminated with germs?”. A person may become obsessed with germs and try to constantly keep everything clean.

Intrusive thoughts involving relationship concerns can be experienced by anyone, even those who are in solid, healthy, long-term relationships. An individual with these kinds of thoughts may find themselves doubting their relationship or how much their partner truly cares for them.

For example, they may ask themselves, “What if my partner stops loving me?” or “What if I accidentally cheat on my partner?”.

Intrusive thoughts can also come in the form of questioning your own existence. They might involve philosophical thoughts like, “What is the meaning of life?” or “What if none of this matters?”.

Finally, intrusive thoughts involving sexual things could be distressing thoughts about things that would be considered inappropriate.

For example, “What if I’m attracted to the wrong person?” or “What if I say something sexually explicit out loud?”. This could also involve distressing images or visualizations of a sexual nature.

OCD and Intrusive Thoughts

Can OCD Cause Intrusive Thoughts?

Yes, OCD is often associated with intrusive thoughts. However, not everyone who experiences intrusive thoughts has OCD.

For those with OCD, their intrusive thoughts are often also associated with compulsions or repetitive behaviors.

For example, if a person has obsessive thoughts about cleanliness and avoiding germs, their compulsive behavior may involve washing their hands over and over again or spending a lot of time cleaning or trying to disinfect things.

This is likely the way that they cope with intrusive thoughts about germs.

When a person has intrusive thoughts about religion or doing something to offend God, their compulsive behavior may involve constantly praying, however, the frequency with which they pray might not be because they truly want to, but because they feel they have to.

While people with OCD often do these repetitive actions to alleviate their intrusive thoughts, it can often have the opposite effect. In fact, the more they engage in these behaviors, the stronger their intrusive thoughts become.

This can begin a repetitive cycle of intrusive thoughts, followed by repetitive actions, followed by even more severe intrusive thoughts.

What Is an Example of an Intrusive Thought With OCD?

An intrusive thought someone with OCD might experience could be, “What if I hurt someone on purpose?”

Many people would be able to dismiss this thought and know that it’s just an unwanted thought and nothing more. However, people with OCD can begin to obsess over these thoughts and question why they experienced them in the first place.

For example, the person may ask themselves, “Why did I experience that urge?” or “What if I lose control and act on that urge?”

They may wonder if having a thought like this means that they’re mentally unwell, violent, or a bad person.

Anxiety and Intrusive Thoughts

Are Intrusive Thoughts a Symptom of Anxiety?

Yes, intrusive thoughts are a common symptom of anxiety disorders.

People who have anxiety disorders often have an overactive fight-or-flight response. In other words, they have a hyperaware nervous system and may constantly feel on edge and experience distressing thoughts that may not even be true. These intrusive thoughts can make their anxiety much worse.

People with anxiety often experience a lot of worry over things that may be out of control. For example, they may focus on the past or the future rather than the present moment.

They may overanalyze interactions, questioning if they said or did the right thing. They may also experience concerns about disastrous things taking place in the future and question how they’ll cope with these things.

For example, an intrusive thought might be, “What if I lose my job and can’t provide for myself or afford healthcare?” From there, the person’s thoughts may begin to spiral even further. They may question, “What if I become homeless or can’t afford food?”

It can be hard to break out of this cycle without professional help from a psychiatry or psychotherapy professional.

Impulsive vs. Intrusive Thoughts

What Is the Difference Between Intrusive and Impulsive Thoughts?

Intrusive and impulsive thoughts can both occur suddenly, but impulsive thoughts are associated with an urge to take a certain action.

For example, an impulsive thought may cause a person to question why they had a certain thought and what it might mean. However, an impulsive thought may cause someone to take action as a result of a particular thought.

What Is an Example of an Impulsive Thought?

An impulsive thought may involve some sort of risky behavior, such as “I should just step on my gas pedal and drive my car as fast as I can.”

How to Tell if a Thought Is Intrusive or Not?

An intrusive thought is often something distressing or disturbing that goes against your values or beliefs.

Sexual Intrusive Thoughts

Why Do I Have Sexual Intrusive Thoughts?

Like all intrusive thoughts, sexual intrusive thoughts occur randomly and not because you did anything to experience them.

Can I Learn How To Stop Sexual Intrusive Thoughts?

Even though sexually intrusive thoughts are often out of a person’s control, there are some things you can do to change how you respond to them.

For example, you can learn to accept that these are thoughts and nothing more. You can try going to therapy and learning about positive ways to cope with these thoughts and to ensure that they do not control you. You can also learn to stop overanalyzing these thoughts and to face them without reacting to them.

Intrusive Thoughts Treatment

What Therapy Is Good For Intrusive Thoughts?

While many different types of talk therapy may be able to help those who experience intrusive thoughts, cognitive behavioral therapy (CBT) and exposure and response prevention (ERP) are some of the most common forms used.

CBT is a very popular therapy technique that involves working with a mental health professional to identify negative thought patterns and behaviors. You can then work on shifting your thoughts and responding to them in more positive ways.

In the case of intrusive thoughts, you can learn to recognize that these thoughts are irrational, and you don’t need to overanalyze or act on them.

ERP is a therapy technique that is often used to treat people who struggle with OCD or anxiety. It involves exposing someone to the thoughts they are afraid of instead of trying to avoid them.

What Is the Best Exercise for Intrusive Thoughts?

Practicing mindfulness is one of the best exercises for intrusive thoughts because it can help you to be present in the moment instead of focused on things outside of your control.

Is There a Medication to Stop Intrusive Thoughts?

Medication that is used to treat anxiety disorders or OCD can help someone who experiences intrusive thoughts.

This can include Selective Serotonin Reuptake Inhibitors (SSRIs). For example, Prozac, Lexapro, or Zoloft.

FAQs

Why Do Intrusive Thoughts Feel So Real?

Intrusive thoughts can feel very real because even though they’re not based on reality, they can still trigger real emotions.

What Is the Main Cause of Intrusive Thoughts?

There is typically no one main cause of intrusive thoughts, and they occur randomly and without your control.

However, excessive stress can make intrusive thoughts worse.

What Is the Most Common Intrusive Thought?

Some of the most common kinds of intrusive thoughts involve themes of violence, self-harm, sexual nature, or fear of germs and contamination.

Other common intrusive thoughts might involve religious themes or blasphemy. Someone with this kind of intrusive thought may find themselves constantly worried about doing something sinful or something that offends God.

How Can I Stop Intrusive Thoughts at Night?

Many people experience intrusive thoughts, most commonly at night when they’re lying in bed and allow their minds to wander. However, you can help to prevent these if you practice mindfulness and follow a peaceful bedtime routine.

Having a good bedtime routine and going to bed at the same time every night can help you train your brain to recognize when it is time to go to sleep.

This way, you’re more likely to fall asleep quickly and not lay awake with your mind wandering.

It is also best to do whatever possible to reduce stress at least one hour before bed. For example, try to avoid screens if possible. Instead, consider reading a book or listening to calming music.

Make sure to avoid consuming anything before bed that might interrupt your sleep. For example, stay away from alcohol, caffeine, or heavy meals.

How Can I Stop Suicidal Intrusive Thoughts?

Working with a mental health professional can help to reduce suicidal intrusive thoughts.

They can help you to learn how to ensure you’re not giving these thoughts power over you or your life.

They can also help you to learn effective ways to cope with these thoughts by accepting them as unwanted thoughts and nothing more.

Therapy options like CBT or ERP can also help by allowing you to confront these thoughts instead of trying to avoid them.

Most importantly, always remember that these thoughts are random and that you don’t have to assign any type of meaning to them.

CTA: Dealing with intrusive, distressing thoughts can be very disturbing and unsettling. However, there are things that you can do to cope with them healthily and effectively. Our team at Sandstone Care can help. Call(888) 850-1890 today to learn more.