Many of us have experienced sudden, unwanted thoughts that feel disturbing, confusing, or completely contrary to our core beliefs. These are known as intrusive thoughts, and while they can be deeply unsettling at times, they are far more common and far less meaningful than many of us may assume. 

Intrusive thoughts are spontaneous, involuntary thoughts, images, or urges that pop into our minds without warning and cause great distress. The content of intrusive thoughts commonly focuses on violent, sexual, or socially unacceptable imagery, which often clashes with our values, beliefs, and intentions. It is important to understand that having an intrusive thought does not imply anything negative about us, nor does it mean we have any desire to act on it. Rather, it is one of the inconvenient realities of having a human brain. Our brains constantly generate a variety of ideas, scenarios, and seemingly random associations, most of which filter out moments later. Occasionally, the brain generates a bizarre thought that we become hyper aware of and label as unacceptable. This is the crux of intrusive thoughts, though what can be done about them when they inevitably arise?

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Label them for what they are: Intrusive thoughts! 

- By acknowledging the thought for what it is, and not an indicator of our self-worth, we can create a distance of sorts between ourselves and the thought. We are simply observers of our thoughts; our thoughts do not have to be acted out!

Resist the urge to suppress the thoughts

- Attempting to force a thought away often makes it stronger. Instead, allow it to exist without entertaining it. We can picture it as a train moving through the station of our mind… we don’t have to board it!

Avoid assigning meaning to the intrusive thoughts

- We must remember that intrusive thoughts are not signals, warnings, or predictions. They are just mental noise generated by our brain!

Practice present-moment grounding

- Taking note of our physical sensations, slowing our breathing, and focusing on our surroundings can calm our nervous system and reduce the intensity of the thoughts. When our bodies feel safe, our mind often follows. 

Intrusive thoughts can feel frightening, but they are a universal human experience. With these strategies, and a bit of self grace, they can become just another passing thought in our minds. If you notice your intrusive thoughts are frequent, distressing, or interfering with daily life, seeking support from a mental health professional can be incredibly beneficial. Our therapists at Pacific CBT are here to help you with your intrusive thoughts!  Contact us today to schedule a free 15-minute video consultation.

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