How To Stop Intrusive Thoughts And Live Your Life

Have you ever experienced unwanted thoughts that appear out of nowhere and cause discomfort, anxiety, or unpleasantness? These are generally called "intrusive thoughts." While there's often no specific reason behind their appearance, they can become debilitating and negatively affect your life in various ways.

If you're experiencing this, you are not alone: intrusive thoughts can be prevalent. According to one study that included over 700 participants in 13 countries, more than 93% reported experiencing at least one intrusive thought during the previous three months. Based on other estimates from the Anxiety and Depression Association of America, around six million people experience intrusive thoughts in the United States.

Read on to learn more about intrusive thoughts, strategies, and resources for additional help. 

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What are intrusive thoughts?

Intrusive thoughts are unwanted thoughts or images that arise in your head and may involve various topics. Some examples of intrusive thoughts could be thoughts of contaminating food, saying something inappropriate in front of others, acts of violence, or doubt about doing something wrong.

Intrusive thoughts often are not the result of an underlying condition. However, for some people, intrusive thoughts may be a symptom of a mental health condition, as detailed below. 

Mental health conditions with intrusive thoughts

Obsessive-compulsive disorder

For individuals with obsessive-compulsive disorder (OCD), intrusive thoughts may feel more overwhelming and cause more severe disruptions. These intrusive thoughts or obsessions may cause a person to repeat behaviors (compulsions) because they hope these behaviors will help them end the views or lead to a better outcome.

For example, individuals who experience obsessive-compulsive thoughts may constantly worry about whether doors are locked or stoves are turned off. These thoughts may cause them to repeatedly lock and unlock doors to ensure the locks are working. While these thoughts may not be dangerous, they can affect one's quality of life.

Post-traumatic stress disorder

People living with post-traumatic stress disorder (PTSD) often experience intrusive thoughts that may be connected to a traumatic event or past news they've heard. These thoughts may trigger symptoms of PTSD, such as increased heart rate and sweating. Sometimes, the ideas can be so severe that they lead to flashbacks and intense psychological distress.

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Eating disorders

People who have developed an eating disorder may experience intrusive thoughts that harm their mental health. These thoughts may result in frequent worry about food's impact on their physical body, which can lead to stress about eating. Sometimes, these intrusive thoughts can lead to problematic behaviors, such as binging and purging. Those with eating disorders might also battle anxiety and depression alongside the intrusive thoughts that harm their mental health.

Anxiety disorders

Individuals with anxiety disorders often experience a persistent sense of worry or fear. Intrusive thoughts can arise as ongoing concerns about everyday situations, sometimes reaching debilitating levels and making daily tasks difficult. Individuals with anxiety disorders might obsessively ruminate over worst-case scenarios, even when there's little to no reason for concern.

Bipolar disorder

People with bipolar disorder may also experience intrusive thoughts. These intrusive thoughts can be particularly intense during manic or depressive episodes. During manic phases, intrusive thoughts might arise as grandiose beliefs or overconfidence, whereas during depressive episodes, they can be overwhelmingly negative and filled with despair. 

Learning to identify and live with intrusive thoughts

Experiencing intrusive thoughts can be frustrating, especially if you aren't sure what's causing them and they're getting into your daily life. Luckily, there are ways you can learn to manage these thoughts.

Ways to manage intrusive thoughts

  1. Identify your triggers: Often, individuals who experience intrusive thoughts feel so consumed with them that they don't realize what's triggering them. Issues like a major life change, a deadline at work, or even a loud or crowded environment can create stress. Identifying and addressing your stressors may help you tame intrusive thoughts.

  2. Take action: Identifying triggers is the first step in overcoming intrusive thoughts. When you've identified these triggers, it's time to address them. You may need to remove yourself from a stressful situation or plan your time so you do not feel pressured to meet strict deadlines. Anything you can do to reduce stressors will help alleviate intrusive thoughts.

  3. Practice gratitude through daily affirmations: One key component to overcoming intrusive thoughts is developing an attitude of gratitude. This is important because intrusive thoughts have a way of encouraging individuals to develop a negative self-perception. If you highlight the positive aspects of your life every day, it will help you keep things in perspective.

  1. Face your fears: This is an essential step in conquering intrusive thoughts, and it will likely require the assistance of a therapist. Many people experience fear, but not all of us may fully understand why that fear is there or the trustworthy source of it. During your treatment, a therapist can help you to uncover and address these fears safely.

  1. Talk about your feelings: Intrusive thoughts may cause individuals to feel shameful because they fear others won't understand. However, taking steps to talk about your feelings is one way to take control of the situation. Again, this is where a therapist can help, as they will allow you to verbalize your thoughts and feelings in a safe, non-biased environment while providing valuable tools and insights to help you better understand and cope with these feelings.

When you need help managing intrusive thoughts

Learning to overcome intrusive thoughts is a process. Each day is a journey. While you may feel in control of your thoughts some days, there may be times when you need help processing and overcoming them. If intrusive thoughts have become a problem, talking to a counselor or a therapist and getting treatment may be helpful. You may want to contact someone in your area and schedule an appointment.

Need help managing intrusive thoughts?

However, online counseling is another great option if you're unsure about in-person counseling. BetterHelp offers a team of licensed, professional counselors dedicated to offering compassionate help to anyone in need. Their platform is completely discreet, and you may use it from the comfort of your home (or wherever you have an internet connection).

CBT for intrusive thoughts, obsessive compulsive disorder, and mental health

Cognitive behavioral therapy is a great way to address and overcome intrusive and compulsive thoughts. Nearly 400 universities and researchers have studied Internet-based cognitive behavioral therapy (ICBT). A review of all of these studies found that ICBT is not only overall just as effective as in-person therapy for treating a variety of issues (including OCD), but it's more beneficial in terms of cost-effectiveness, greater client satisfaction, and cognitive improvement, and reduced negative stigma as clients can attend therapy sessions comfortably from their home. Internet-based therapy, the studies found, also results in a significantly lower dropout rate than in-person therapy and is less time-consuming.

How to stop intrusive thoughts and anxiety with online therapy

BetterHelp allows you to have sessions anytime, anywhere, though you will need an internet connection depending on how you decide to hold sessions. Sessions are fully customizable and can be conducted via video chat, phone calls, instant messaging/texting, or live voice recordings sent back and forth. It's also beneficial to those living in areas where in-person therapy is not an option and those with busy or non-traditional schedules, as our therapists are worldwide and operate at all times. A quick quiz will help match you with a suitable therapist. From there, you can chat with them initially and then schedule sessions if you feel they're a good fit, or choose another therapist if you don't think they're a good match.

"Nicole really challenges your thoughts. She is a good listener with good feedback. Highly recommend."
— BetterHelp member’s review of their therapist

Takeaway

Intrusive thoughts affect many people. Though sometimes part of a larger diagnosis, they can appear alone and be discomforting. Identifying the source of these thoughts makes it possible to address the root cause and overcome them. All you need are the right tools and support.

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