Understanding and Managing Intrusive Thoughts: 5 Proven Strategies for Anxious People
Do you ever have persistent or uncontrollable thoughts that don't seem to go away no matter how much you try? If so, you're not alone. Intrusive thoughts can be common and extremely distressing, particularly for those struggling with anxiety - but luckily, there are strategies to help manage them.
What Are Intrusive Thoughts?
Intrusive thoughts are unwanted, automatic, repetitive thoughts that can cause significant distress. These thoughts that come out of left field can range from harmless to disturbing or even violent.
Intrusive thoughts can be about anything and can vary significantly in nature and content. Here are some common types and examples:
Harmful or violent thoughts: Thoughts about hurting oneself, your child, or others on purpose.
Doubt-related thoughts: Persistent thoughts that make you doubt big or small aspects of your life, from your sexual orientation to whether you locked the door.
Sexual thoughts: Unwanted and inappropriate sexual thoughts or fantasies that you would never act on but pop up anyway.
Health-related thoughts: Constant worries or fears about one's health or the health of loved ones.
Trauma-related thoughts: Disturbing memories or images related to a traumatic event that can be triggered by smells or locations you may not be cognizant of.
What Causes Intrusive Thoughts? Where Do They Come From?
Intrusive thoughts are a normal, common experience, but they can become a problem when excessive and interfere with your daily life.
There are several psychological theories about the causes of intrusive thoughts, but it's still not fully understood why we have them. We do know that they are a normal part of human cognition - usually our brain's way of protecting us from potential threats by scanning for dangers.
For example, if you experience an intrusive thought about veering off the road with your child in the backseat, this is likely your brain's way of alerting you of a possible danger.
In other words, intrusive thoughts make us worry that we might do or allow something awful to happen; in reality, these thoughts are likely trying to remind us of what we hope to avoid. The fact that you're so horrified by intrusive thoughts should tell you a lot about what they are – just thoughts, not actual desires.
Despite their terrifying nature that often puts people at odds with who they are, it's important to understand that intrusive thoughts do not define a person's character or intentions – they certainly do not predict the future.
Not only do these thoughts, which are generally wildly untrue and random, fail to represent a person and their values, but it's also often the case that they reflect a nature opposite of ourselves. For instance, people with intrusive thoughts about violence are often gentle souls – similarly, many happy people who love their life experience intrusive thoughts about suicide.
Okay, Then What Do Intrusive Thoughts Mean?
Suppose the contradictory nature of intrusive thoughts raises some questions or concerns for you. Good. It's good to be curious. But before you fall into the trap of thinking that intrusive thoughts reflect things that you unconsciously feel or want to do, let's go ahead and dispel that myth now.
Intrusive thoughts are often misperceived as reflections of things we want to do deep down; this is dangerously incorrect. The cause of their persistence isn't due to unconscious desires but rather a result of our desperate attempts to rid ourselves of them.
Ironically, our futile efforts at suppressing, distracting, or even substituting intrusive thoughts with other thoughts make them stronger, fueling the intensity and power they now possess over us.
As it turns out, intrusive thoughts are often triggered by anxiety. Anxious people not only experience worries about their thoughts but often engage in thought suppression. So while weird, unwelcome, and socially unacceptable thoughts are ones everyone experiences occasionally, it's understood that people with anxiety tend to struggle even more.
The Role of Anxiety in Intrusive Thoughts
As if intrusive thoughts aren't distressing enough on their own - and apart from believing they mean you're a terrible person - those who experience them are often afraid they might follow through with the acts in their mind.
For someone with anxiety, already prone to stress, overthinking, and nervousness, intrusive thoughts are particularly hard to ignore.
Not to mention, it's human nature to want to make sense of your thoughts. However, the problem with fixating on intrusive thoughts and trying to understand where they come from is that it can cause you to fixate on what is wrong with you.
Overall, intrusive thoughts are a widely inaccurate representation of who we are, but they may speak some truth into what we are dealing with.
5 Proven Strategies for Dealing with and Reducing Intrusive Thoughts
When you experience intrusive thoughts either triggering or resulting from anxiety, know that managing these thoughts is possible with the right strategies.
1. Label Your Thoughts as Intrusive
Taking the time to label your thoughts as "intrusive" is an essential first step towards managing them and reducing anxiety. By consciously examining and labeling your intrusive thoughts, you can set yourself up to gain greater control over them and develop healthier coping skills.
Observing and labeling these thoughts can be a powerful reminder that just because you have a thought doesn't mean it's true and worthy of pursuing.
2. Challenge Your Intrusive Thought
Challenging the thoughts and reframing how you perceive them is a key part of managing them. To do this, ask yourself whether the thought is true, as there is likely evidence that counters it.
Alternatively, look for evidence that supports your reframed perspective to replace the intrusive thought. Remember to be gentle with yourself – challenging intrusive thoughts takes practice, but over time they can become easier to manage.
3. Acknowledge and Accept the Intrusive Thought
While it may seem counterintuitive, pushing away intrusive thoughts can have the opposite effect and make them more persistent. Accepting and allowing those thoughts to come into your mind without judging or trying to change them can be a powerful tactic for managing intrusive thoughts.
It sends the message to your mind and body that these thoughts do not need to be treated as a serious threat, thereby improving your ability to cope with them in a healthier, calmer manner.
The more you practice acknowledgment and acceptance of intrusive thoughts, the easier it will become to resist their power over you.
4. Practice Grounding Yourself and Being More Mindful
Grounding and mindfulness techniques are great tools for managing intrusive thoughts. They help us return to the present and become more aware of what our senses tell us.
You may find that mindfulness plays an invaluable role as you learn to accept and acknowledge your thoughts. The next time you have an intrusive thought and feel anxious, pause and permit yourself to recognize it. Once you've labeled your feelings and thoughts, focus on being gentle with yourself; try not to engage in negative self-talk, and practice positive self-compassion instead of judgment.
Finally, taking time daily to practice mindfulness is also highly beneficial for managing anxiety and troubling thoughts. So rather than waiting for it to come, try getting ahead of the game.
One great way to do this is by connecting with nature every day. Not only does nature offer surroundings that help us engage and focus on our senses – but these same surroundings are proven to reduce anxiety and stress due to the change in environment.
Self-soothing practices are also key, including anything that brings you joy and relaxation.
So, whether you go for a walk and focus your attention on how it feels when your feet hit the uneven ground or sit on your porch and listen to birds chirping, grounding techniques like these will help you learn to better cope with intrusive thoughts and learn to sit with their discomfort.
5. Address Underlying Causes of Intrusive Thoughts and Anxiety
Remember that a person's intrusive thoughts may not indicate what they want to do. Rather, their minds may be trying to tell them something in a confusing and frustratingly alarming way.
Getting at the root of these thoughts - even if that root isn't what it seems - allows people to gain clarity and understand why they're feeling a certain way. Not only can this bring comfort in the present moment, but it can jumpstart long-term healing that leads to long-lasting peace of mind.
Therapy offers an invaluable opportunity for those struggling with unwanted thoughts and feelings because it allows for open and honest communication about what's going on internally. From there, real progress can be made toward addressing the cause and managing intrusive thoughts and anxiety more constructively.
Overcome Intrusive Thoughts with Anxiety Therapy
Intrusive thoughts are a common experience and don't define who you are. But if intrusive thoughts are concerning you and affecting your ability to enjoy life, consider seeking the help of a mental health professional.
As a Texas-based therapist specializing in treating anxiety, I can help you understand triggers, develop coping strategies, and treat underlying mental health conditions like anxiety that may be contributing to your intrusive thoughts.
As someone who, like everyone else on the planet, experiences intrusive thoughts, I know how scary the thought of admitting the things that cross your mind is. I also know that merely talking about them with someone who won't judge you can bring significant relief. So when you're ready, we'll talk about your intrusive thoughts, but we won't focus on them too much. Together, we'll filter through your thoughts to determine what's worth analyzing and what it's time to let go of.
