Have you ever had a sudden disturbing thought that felt completely unlike you?
Maybe it involved harm. Maybe it felt inappropriate or frightening. Almost immediately, you questioned yourself.
Why would I think that?
What does this say about me?
Intrusive thoughts are common, yet many people feel alone and ashamed when they experience them. In reality, these thoughts are part of how the brain works. The distress usually comes not from the thought itself, but from what we believe it means.
What Are Intrusive Thoughts
Intrusive thoughts are unwanted, automatic thoughts, that appear suddenly and feel upsetting.
They often involve themes such as harm, doubt, sexual or religious fears, or losing control. These thoughts go against your values, which is why they feel so disturbing.
Most people experience intrusive thoughts at some point. They are especially common in anxiety disorders and Obsessive Compulsive Disorder. However, having intrusive thoughts does not automatically mean you have OCD.
What Intrusive Thoughts Do Not Mean
An intrusive thought does not mean:
The brain is wired to detect threats. Sometimes it generates worst case scenarios in an attempt to protect you. The more important a value is to you, the more distressing a conflicting thought may feel.
The issue is not the presence of the thought. It is the meaning we attach to it.
How Therapy Can Help
At Trickett Psychotherapy, therapy focuses on changing your relationship with thoughts rather than trying to eliminate them.
Approaches such as Cognitive Behavioral Therapy and Acceptance and Commitment Therapy can help you:
With support, many people find that intrusive thoughts lose their intensity and power.
Practical Coping Tools
When an intrusive thought appears:
- Label it by saying, “This is an intrusive thought”
- Avoid seeking constant reassurance
- Allow the thought to pass without arguing with it
- Use slow breathing to calm your body
These strategies help teach your brain that the thought is not a threat.