Unwanted intrusive thoughts can be a symptom of a number of mental health conditions, but they can also happen to anyone under the right circumstances. What causes intrusive thoughts, and how can we manage intrusive thoughts in a healthy and effective way? In this article, we'll explore the reasons behind intrusive thought patterns, and what we can do to decrease unwanted thoughts in our lives.
Intrusive thoughts are unwanted, disturbing thoughts that can appear out of nowhere and reoccur again and again. These thoughts can be violent, sexual, or sacrilegious in nature and can produce feelings of guilt, embarrassment, fear, shame, and disgust.
According to the Anxiety and Depression Association, approximately 6 million Americans experience unwanted intrusive thoughts.
Intrusive thoughts can be about any number of things, including:
In most cases, these unwanted thoughts are not ones that a person intends to follow through on, or is connected to anything they believe or desire.
Intrusive thoughts can be a symptom of underlying mental health issues, such as obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD). Intrusive thoughts can be commonly observed in these disorders, and with OCD a person may also engage in repetitive behaviors in an attempt to eliminate intrusive thoughts. They can also be a part of eating disorder symptoms as fluctuations in blood sugar, hormones, and other body processes react to disordered eating.
Anxiety disorders can also cause intrusive thoughts. Young adults with mental health issues may be more likely to experience intrusive thoughts because they are more apt to fixate on them. These thoughts may trigger further anxiety, especially if they are violent thoughts or otherwise disturbing thoughts.
While intrusive thought can be be a sign of a mental health condition, they can also be a normal part of daily life. Intrusive thoughts can be triggered by stress, lack of sleep, a traumatic event, or short-term hormonal changes.
Intrusive thoughts can be a sign of a disorder when they consume more and more of your time, effort, and energy during the day. If your unwanted intrusive thoughts are unrelenting, cause pronounced distress, or interfere with daily life, you may want to seek professional help from a therapist to help manage these intrusive thoughts effectively. Cognitive behavioral therapy in particular was developed to change negative thoughts and behaviors.
Mental health professionals are skilled at working with intrusive thoughts that stem from anxiety disorders, a history of trauma, obsessive-compulsive disorder (OCD), attention-deficit/hyperactivity disorder (ADHD), and mood disorders like depression and bipolar disorder.
Cognitive Behavioral Therapy (CBT) is an effective, evidence-based treatment for intrusive thoughts. CBT is based on the idea that thoughts, behaviors, and feelings are all related and have a significant influence on each other.
Mindfulness meditation can help individuals observe their thoughts from a detached place without becoming emotional about them or judging them. This type of meditation can help create distance between the individual and their thoughts, making them less distressing.
Exposure and response prevention (ERP) is a type of CBT that involves exposure to the feared situation or object and resisting the urge to engage in compulsive behaviors. ERP is a treatment designed to break habits and retrain the brain, and may be especially helpful in treating the repetitive behaviors alongside intrusive thoughts in those with OCD or PTSD.
Keep your routine regular to reduce stress and anxiety, and don't neglect sleep as a part of that routine. Try to go to sleep and wake up at the same time every day. Eat at regular times and stick to a balanced diet to help support brain health and mood regulation.
Spend time in nature to ground yourself in the present moment. Studies show that being in nature can reduce the stress hormone cortisol, as well as lower blood pressure. You can also engage in regular physical activity to distract yourself from intrusive thoughts. In addition, physical exercise can release pleasure hormones and help manage stress and anxiety, which can be a further protective measure against intrusive thought.
Practice deep breathing exercises to soothe your mind and body can also help you manage intrusive thoughts. When you practice mindfulness or visualization techniques, you are learning to create distance between yourself and your thoughts in the present moment, which can help take the judgment out of intrusive thought.
Writing down intrusive thoughts can help you become aware of disturbing thought patterns. By recognizing and understanding what triggers their intrusive thoughts, individuals can more effectively address the source of the problem.
Distracting yourself from intrusive thoughts can help break up disturbing thought loops before they spiral out of control. Keep busy doing things you enjoy, with people you love. For example, avoiding activities that remind a person of their obsessive thoughts can be helpful.
Accept that intrusive thoughts are just thoughts and do not define your identity. Anyone can have intrusive thoughts. You yourself are not your thoughts, and while involuntary thoughts can be distressing, they only have as much power as you give them.
You can change your relationship with the thoughts by challenging, reframing, and managing them. A mental health professional can work with you to learn to do this, as well as help you reduce stress and anxiety levels through relaxation techniques and self-care.
The goal is not to eliminate intrusive thoughts entirely, but to manage them effectively. Techniques like mindfulness meditation, CBT, deep breathing, and physical activity can help reduce their frequency and impact.
At Williamsburg Therapy Group, our team of doctoral-level psychotherapists offers a number of evidence-based therapeutic approaches that can offer tools for reducing stress, following strategies to shift negative thought patterns, building healthier communication for social interactions, and other protective factors for reducing risks of intrusive thoughts.
Whether your intrusive thoughts are part of an anxiety disorder like general anxiety disorder, eating disorders, or PTSD, or simply the result of stress, talk therapy can help stop intrusive thoughts from taking over your life.