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.
What are intrusive thoughts?
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
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.
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.
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.
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.
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.
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.
How do I stop intrusive thoughts that are obsessive and might lead to obsessive compulsive disorder?
If intrusive thoughts become so intense and frequent that they become obsessive, it can lead to severe anxiety, depression, and obsessive-compulsive disorder (OCD). While intrusive thoughts may be repetitive and unpleasant, they don’t necessarily lead to compulsive behaviors. When intrusive thoughts become obsessive, however, they may become more intense, disturbing, and prompt compulsive behaviors. Here are some ways you can stop, or at least diminish the power of, intrusive thoughts in your everyday life:
- Label them as intrusive thoughts, nothing more
- Remind yourself that these thoughts are not under your control
- Accept the thoughts as they are, and don’t try to push them out of your mind
- Allow them to linger without the urgency to get rid of them or try to change them
- Understand and accept that the thoughts will come back
- Reconvene with the activities you were doing before the thought came, and acknowledge the anxiety that remains
When experiencing an intrusive thought, don’t examine or engage with it or try to push it out of your mind. Don’t try to analyze the thoughts for some sort of meaning or message. Simply let them come and then go.
How can I control my mind from unwanted thoughts that may lead to anxiety and bad mental health?
The foundation for controlling unwanted thoughts lies in understanding what they are and that you’re one of the more than six million people in the US who experience them. Recognize and acknowledge that they’re happening and accept that they’re not a reflection of reality or who you are as a person. Understand that unwanted thoughts are just that—unwanted, unpleasant thoughts. Once you learn to recognize and acknowledge them, there are intentional things you can do every day to work on controlling your mind when unwanted thoughts arise:
Establish a routine
Daily habits can bring structure and predictability to your life that help combat the stress and anxiety that are common causes of intrusive, unwanted thoughts.
Practice mindfulness
Mindfulness can help you stay grounded in the present moment and reduce the power of intrusive thoughts. Incorporate meditation, breathing techniques, yoga, or other mindfulness exercises into your daily routine.
Practice self-care
Taking care of your physical and emotional well-being can help you better cope with intrusive thoughts and reduce their frequency. Make sure to get enough sleep, eat a nutritious diet, exercise regularly, and engage in activities that bring you joy.
Try externalizing the thoughts
Associating your thoughts with an object or a personification can help keep them separate from yourself. For example, visualize the thought as a buzzing mosquito or an annoying character in a story. You might even try a visualization exercise. For example, imagine yourself standing on a riverbank, watching the thought drifting by as a boat until it’s out of sight.
Distract yourself
Research suggests that proactively engaging in activities that distract you from intrusive thoughts can effectively reduce them. When you notice the thought arising, or if you know you’ll be exposed to a person, place, or thing that instigates unwanted thoughts, have a plan for redirecting your thoughts. For example, do math equations or counting exercises, describe your surroundings in as much detail as possible, or recite the lyrics to your favorite song.
Seek professional help
If intrusive thoughts significantly impact your daily life and cause distress that you can’t cope with on your own, consider speaking to a mental health professional. Techniques like cognitive behavioral therapy (CBT) and exposure and response prevention (ERP) therapy are effective in helping many manage and reduce intrusive thoughts.
How to stop intrusive thoughts forever?
While it is possible for intrusive thoughts to decrease or go away for extended periods, they’re unlikely to disappear completely forever. They are a common experience for many people and typically come and go throughout a person’s life. If you’re experiencing intrusive thoughts that are causing significant distress and affecting your ability to function in daily life, seek support from a mental health professional. A therapist can provide you with coping strategies and techniques to manage them effectively.
How do you get repetitive thoughts out of your head?
Excessive, repetitive thinking that interferes with mental functioning is often referred to as rumination. Rumination can be highly problematic when unmanaged, causing significant distress to the person experiencing it. If you’re challenged by repetitive thoughts that you can’t manage, there are some strategies you can use to minimize or get rid of them:
- Devise a distraction: Engaging in activities that require your full attention, such as playing a game, playing a sport, watching a movie, or doing a creative project, can help distract you from repetitive thoughts. Spending time with friends and family can help, too. When you notice rumination, invite a friend for dinner or call a family member to catch up.
- Write them down: Journaling repetitive thoughts can help you gain clarity and perspective. If your thoughts are about something you need to do or something else you can act on, you can also use journaling to accomplish those tasks.
- Label your thoughts: When you have repetitive thoughts, label how they make you feel. If they stress you out, see if you can identify more specifically what that feels like. Is it fear? Anger? Irritation? Putting a name on your thoughts can help you process and set them aside.
- Take care of yourself: Activities that nourish your body can act as a distraction and help you cultivate overall well-being. Take care of yourself physically by getting plenty of quality rest, regularly exercising, and eating nutritiously.
- Practice self-compassion: Often, repetitive thoughts result from something troubling us, such as a problem at work or a disagreement with a loved one. It can be easy to “beat yourself up” over such things, but harmful self-talk won’t help you break the repetitive thought loop. If your repetitive thoughts are centered around a mistake you’ve made or regrets of some sort, try to be kind to yourself and remember that no one is perfect.
How do I stop myself from acting on intrusive thoughts?
Research suggests that the majority of people who have intrusive thoughts, particularly violent or otherwise disturbing thoughts, do not act on them. However, in some cases, people may become motivated to engage in a particular behavior due to intrusive or obsessive thoughts. This is called obsessive-compulsive disorder (OCD).
Typically, OCD behaviors are centered around thoughts that illicit (elicit) fear or anxiety. For example, a fear of germs may prompt someone with OCD to wash their hands excessively, or someone with intense worry over home security might repeatedly check that their doors are locked—despite having just verified they are.
In such cases, working with a therapist can help individuals identify the thoughts contributing to OCD behaviors and reframe them to change those behaviors. Outside of sessions, therapists may assign their OCD patients “homework,” like keeping a journal of their thoughts or mindfulness exercises to lessen the influence of the thoughts.
What triggers intrusive thoughts?
Intrusive thoughts don’t necessarily have to come from anywhere in particular, but various factors can cause them. For example, certain situations, places, or people can cause specific intrusive thoughts. Lack of sleep or feeling physically exhausted can contribute to intrusive thoughts. Sometimes, intrusive thoughts can emerge due to significant emotional events or changes in life circumstances.
Intrusive thoughts can be a symptom of certain mental health conditions, as well. Some of these include, but aren’t limited to:
- Stress or anxiety
- Post-traumatic stress disorder (PTSD)
- Obsessive-compulsive disorder (OCD)
- Eating disorders
How do I remove bad thoughts from my mind?
Removing bad thoughts from your mind may not be easy, and you might not be able to eliminate them entirely, but you can take steps to diminish them or get rid of them more quickly. Here are some techniques:
- Mindfulness and meditation: Practicing mindfulness can help you calm your mind and observe your thoughts as they arise without becoming entangled with them
- Distraction: Engaging in activities that require your full attention can help divert your mind from negative thoughts
- Journaling: Writing down your thoughts can help you process and understand them better so you can learn to get rid of them
- Positive affirmations: Repeating positive affirmations can help reframe your mindset and reduce the impact of negative thoughts
- Avoid causes: Identify and minimize exposure to situations or people that elicit negative thoughts
- Healthy lifestyle: Get plenty of quality sleep, eat healthily, and exercise regularly. Your physical well-being has a direct impact on your mental well-being
- Self-compassion: Practice being kind to yourself, acknowledge that everyone has negative thoughts from time, and understand that they don’t define you
- Seek professional help: A mental health professional can provide personalized strategies and support
How do I remove dirty thoughts from my mind?
Sexual thoughts are a normal part of being human, so it might help first to accept that they are there. Remember that they don’t define you, so be kind to yourself and refrain from self-judgment. Practicing mindfulness, taking care of your body by exercising, eating well, getting plenty of sleep, and keeping your mind busy can all help remove (or at least reduce) dirty thoughts from your mind. If you’re worried the thoughts are overwhelming, and you can’t cope with them on your own, seek guidance from a mental health professional who can help you manage them more effectively.
How do you completely clear your mind?
Completely clearing your mind is challenging, as our brains are naturally active. However, several techniques can help you achieve a state of mental calm and reduce the clutter of thoughts. For example, mindfulness meditation, in which you focus on the breath and tune in on bodily sensations, can help divert attention from the thoughts and focus it on the body. Mindfulness movement in activities like yoga and tai chi works in similar ways.
You can also limit distractions in your environment by turning off electronic devices and eliminating background noise if possible. Engage in repetitive activities like walking, knitting, or drawing to help focus your mind and create a state of flow where intrusive thoughts are minimized.
How do I block out my thoughts?
While it isn’t possible to completely eliminate thoughts, you can manage and minimize their impact by practicing mindfulness exercises and meditation, deep breathing techniques, and journaling exercises. Exercise and engage in activities that can serve as a distraction, like reading, drawing, and games.
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