Intrusive thoughts are thoughts that we do not want to be having. Intrusive thinking can make individuals feel uncomfortable or upset. These thoughts may be odd, random, disgusting, inappropriate/taboo or scary. Intrusive thoughts can present in the form of thoughts, images, or impulses/urges. Intrusive thoughts tend to focus on things we care deeply about, including our health/safety, our loved ones’ health/safety, and our morality.
Why do we have intrusive thoughts/do intrusive thoughts mean anything?
The human brain produces thoughts all day long, just like our lungs breathe oxygen all day long. There is no set rhyme or reason why an intrusive thought may arise. Sometimes, they can be related to things we are actively avoiding, past upsetting experiences, and/or things that are very important to us. Sometimes, on the other hand, they can be completely random. Sometimes, an initial intrusive thought may be random, but then our discomfort with that thought leads us to try not to have that thought again… resulting in it popping up even more frequently.
Research has found that nearly 90% of the population experience intrusive thoughts in some capacity. You are not alone if you have experienced this type of thought. Intrusive thoughts by definition can cause discomfort and/or stress. However, in individuals with Obsessive Compulsive Disorder (OCD), intrusive thoughts are experienced as intolerable; often resulting in compulsive actions to reduce or neutralize the intense distress associated with the intrusive thought.
Intrusive thoughts do not mean anything on their own. Thoughts are simply thoughts. Thoughts are separate from one’s intent, desires, character traits, and personal values.
It is up to the individual experiencing a given thought to assign meaning to it. If a thought provides value, regardless of if its emotional valence is positive or negative, we can choose to assign meaning to it. If a thought is not representative of our values/intentions, we can choose not to assign any meaning to it. Think about your thoughts like luggage on a baggage claim at the airport. We let the luggage that is not ours/has no value to us, pass right by. We grab the luggage that has value to us (even if it’s not the most “positive” or “fun” items… i.e., hygiene products, undergarments). If a thought feels intrusive, unwanted, abhorrent and/or not in line with who you are/want to be, let it pass by like luggage that is not yours.
How to stop intrusive thoughts
The first step towards coping with intrusive thoughts is to accept the fact that you cannot control or stop intrusive thoughts from occurring. Actually, the more we try to stop the experience of intrusive thoughts, the more they may occur.
After accepting the fact that you cannot stop or control intrusive thoughts, try working on how you respond or relate to them when they arise. Work on not assigning meaning or value to your intrusive thoughts. Think of them as the equivalent to spam or junk mail in your email inbox. Try to place them in your junk/spam folder and move forward.
If your experience of intrusive thoughts are causing significant distress or impairing your daily functioning, consider seeking therapy with a licensed mental health provider who specializes in Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT) and/or Exposure and Response Prevention (ERP).
For more support on coping with intrusive thoughts, learn more about Embrace Now’s Community Membership which provides access to a library of coping courses, live workshops/events, an abundant resource library and more!
