Intrusive Thoughts: Why We Have Them and How to Stop Them?

Disclaimer: This article is for educational purposes only and does not replace expert medical or mental health advice. If you are experiencing intrusive thoughts, refer to a licensed mental health specialist for diagnosis and treatment.

Disturbing thoughts can pop into your head out of nowhere - they can even be sexual, violent, or discomforting in other ways. For instance, have you suddenly wondered, “What if I just threw a brick right through this car window?” Yes, pretty absurd but very common. In fact, the Anxiety & Depression Association of America (ADAA) reports that, as per some estimates, more than six million Americans tend to have intrusive thoughts such as these. While intrusive thoughts may be disturbing, they are not dangerous in themselves or mean that you have the desire to do just about anything that pops into your head. They can also be strategically managed.

Intrusive thoughts are unwanted, unwelcome ideas or images that emerge out of nowhere.

While we all experience unwanted and unwelcome thoughts from time to time, intrusive thoughts can be intense, vivid, and challenging to control. They may be disturbing, worrisome, sexual, violent, and/or fear-inducing. The key feature is that they occur involuntarily, without intention.

Common themes are as follows:

• Thoughts that lead to doubt about something mundane or specific, like locking the door or turning off the stove.
• Thoughts of doing something embarrassing.
• Unpleasant reminders from the past.
• Thoughts of hurting a baby or child, especially among new parents.
• Thoughts of violence directed toward oneself or others.
• Disturbing sexual thoughts, such as having sex with a minor.

Dr. Ryan Peterson, a highly experienced physician at the NuView Treatment Center, says, “These thoughts can be very disturbing and difficult to control, even if they do not mean you will ever act on these thoughts. They can impede daily functioning and adversely impact the quality of life. This is why they need to be strategically managed for a healthier, fulfilling life.”

Typically, stress or anxiety leads to intrusive thoughts. Some other triggers are:

• Expected and unexpected life transitions
• Hormonal changes
• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)
• Eating disorders
• Dementia
• Parkinson’s disease
• Brain injury
• Prescription medication misuse
• Substance misuse.

Intrusive thoughts will typically come and go just as quickly. But sometimes, they tend to linger, repeat, and impede your daily life and functioning. This may be an indication of something deeper that needs looking into.

Some indicators to look for when you want to identify intrusive thoughts are:

• Sudden
• Unusual
• Disturbing
• Difficult to control.

When you encounter these thoughts, identify and acknowledge them. Do not judge yourself or fight them. Intrusive thoughts are absurdly common; it does not mean there is something wrong with you or reflects badly on your character in any way.

Some of the common types of intrusive thoughts are:

• Worry and Anxiety: Excessive worries or fears about future events or potential illness, often unrealistic or irrational, can also be considered intrusive thoughts.
• Fearful Thoughts: Intrusive fears can manifest as overwhelming concerns about specific events or situations, even when the likelihood of those fears coming true is extremely low.
• Violent Thoughts: These involve involuntary thoughts of harming oneself or others. They can be particularly distressing due to their graphic and disturbing nature.
• Sexual Thoughts: Intrusive sexual thoughts may involve explicit imagery or inappropriate fantasies, which can be unsettling to the person who experiences them.
• Disturbing Thoughts: These thoughts revolve around taboo subjects or events, which can create significant discomfort when they arise.
• Postpartum Thoughts: Postpartum intrusive thoughts are common among new parents. These thoughts may include concerns about the baby's safety or well-being. The drastic life change of becoming a parent can lead to heightened anxiety and intrusive thoughts, which are usually not acted upon.
• Delusional Thoughts: These are irrational, bizarre thoughts that do not have grounding in reality. For instance, a secret organization like the CIA or FBI is monitoring your movements. These thoughts can be a sign of psychosis.

Negative intrusive thoughts can be deeply upsetting and unsettling. But know that there is no reason to experience guilt or shame if you have them. As long as you recognize them as just thoughts and do not have the desire to act on them, they are not dangerous to you or others.

However, if you feel that these intrusive thoughts are taking control over your life, then you can learn to manage them or reach out to licensed and experienced mental health specialists who can enable you to overcome them.

To stop intrusive thoughts, you need to effectively manage intrusive thoughts, focusing on these key strategies:

• Acknowledge the Thoughts: Recognize that intrusive thoughts are common and not indicative of your true intentions, just like the hundred other thoughts you think about. Do not dwell on them and focus your attention on whatever comes next.
• Mindfulness Practice: Engage in mindfulness to observe these thoughts without judgment.
• Stress Management: Coping mechanisms like problem-focused coping and emotion-focused coping can reduce stress, which, in turn, reduces intrusive thoughts.
• Lifestyle Modifications: Ensure a nutritious diet, regular exercise, and consistent sleep for overall mental well-being.

While intrusive thoughts are common, sometimes, they can be indicative of other underlying conditions. So, managing them on your own may not always be the best. Even if you implement these strategies, seeking professional help becomes crucial to your healing and overall quality of life.

You can see a mental health specialist if these unwanted, intrusive thoughts are disrupting your daily life and functioning. Even if they are just disturbing to you, seeing a therapist or counselor can be useful.

Typically, your therapist will seek to identify the underlying reasons for intrusive thoughts, such as stress, anxiety, or even trauma. They will use psychotherapeutic modalities like cognitive behavioral therapy or acceptance and commitment therapy, as they can be helpful in reducing and managing these intrusive thoughts effectively.

Dr. Peterson says, “Keep in mind that an intrusive thought or image can be disturbing, but if you do not have any intention to act on them, you will quickly move on. If they begin disrupting your life and well-being, then it is crucial to see a mental health specialist.”

Please Note: If you are experiencing intrusive thoughts of hurting yourself or others, reach out for help immediately. If you are in the U.S., call 9-8-8 immediately. If you are outside the U.S., contact your national helpline immediately.

If you are struggling with intrusive thoughts, we can understand how disturbing it can feel for you. But you do not have to navigate this on your own. Reach out to NuView - we provide a safe, non-judgmental setting where you can explore your internal patterns to heal and lead a fulfilling life.

Please do not hesitate to contact us at (323) 307-7997 to connect with our expert team now!

Are intrusive thoughts common?

Yes, intrusive thoughts are common. Nearly 6 million Americans report experiencing intrusive thoughts.

Are intrusive thoughts dangerous to me or others?

Intrusive thoughts, by themselves, do not mean a person intends to act on them. However, if the thoughts feel overwhelming, uncontrollable, or are accompanied by urges, loss of control, or emotional distress, a comprehensive psychiatric evaluation is crucial.

When should I reach out for help for intrusive thoughts?

If you have intrusive thoughts about hurting yourself or others, or your intrusive thoughts are disrupting your daily life and functioning - reach out to mental health specialists immediately.

How are intrusive thoughts diagnosed?

A licensed mental health practitioner will conduct a clinical interview and may use structured assessment tools to evaluate symptoms. If necessary, they may refer you to a psychiatrist for further evaluation.

Can intrusive thoughts be treated?

Many experience significant improvement in intrusive thoughts with evidence-based therapy. Outcomes vary depending on the underlying condition and treatment adherence.