Intrusive Thoughts: What They Are and How to Let Go

Table of ContentsView AllTable of ContentsWhen Is a Thought Intrusive?ExamplesAre My Thoughts Normal?CausesCopingWhen to Seek HelpFrequently Asked Questions

Table of ContentsView All

View All

Table of Contents

When Is a Thought Intrusive?

Examples

Are My Thoughts Normal?

Causes

Coping

When to Seek Help

Frequently Asked Questions

Close

Intrusive thoughts are when you experience sudden, disturbingthoughts or imagesthat come into your mind without warning and refuse to go away.

According to the Anxiety & Depression Association of America, about two percent of Americans (six million people) experience intrusive thoughts.These thoughts are usually upsetting, disturbing, or uncomfortable and can repeat themselves on a loop, causing significant distress.

Intrusive thoughts are often associated withobsessive-compulsive disordersbut can also occur for people with post-traumatic stress disorder, anxiety, or depression.

How Do You Know When a Thought Is Intrusive?

Many people have thoughts come into their mind seemingly at random, imagining or remembering things without consciously intending to do so. However, for some people, these thoughts areunwantedand can be disturbing or hurtful, and it can be difficult to make them stop. It is like having a song stuck in your head, but the song is about something very upsetting to you.

If you experience upsetting, unwanted thoughts that you struggle to let go of or stop thinking about, you might have intrusive thoughts.

Examples of Intrusive Thoughts

Intrusive thoughts come in many forms, with the consistent theme that they are unwanted and unpleasant. They can consist of words or images. Intrusive thoughts that people experience might include the following:

Are My Intrusive Thoughts “Normal”?

“Normal” is a subjective term. While distressing, intrusive thoughts do not make you a“bad” person. One reason why intrusive thoughts can be so upsetting is that you might feel like you are going to act on an intrusive thought, like hurting a child or acting out in an inappropriate way. However, the thoughts are upsetting in partbecauseyou do not want to act on them. Having intrusive thoughts is not a reflection on your value or worth as a person.

Conversely, some people engage in compensatory orcompulsivebehaviors opposing the intrusive thoughts. For example, an individual compulsively washes their hands in response to intrusive thoughts about contamination or germs.

What Mental Health Disorders Can Cause Intrusive Thoughts?

Intrusive thoughts can occur as a symptom of several different mental health diagnoses. If you suspect that you are experiencing intrusive thoughts, talk to a qualified professional to determine if you meet criteria for a particular diagnosis.

Diagnoses that can cause intrusive thoughts include:

Coping With Intrusive Thoughts

Fortunately, it is possible toovercome intrusive thoughts. Cognitive Behavioral Therapy can effectively treat this symptom, reducing the frequency of the thoughts, anxiety associated with them, and any compensatory behaviors.

One evidence-based intervention for intrusive thoughts is called exposure and response prevention, which involves intentionally focusing on an intrusive thought without acting on it or engaging in compensating behavior for an extended period of time.

A qualified therapist can help you recognize triggers for these thoughts and manage them in a healthy way. They can also conduct exposure therapy to help you sit with the intrusive thoughts and help your mind realize that you are not in danger of acting on the thought. If the thoughts are the result of trauma history, the therapist can engage intrauma-informed treatmentand help you overcome your trauma.

While you might still occasionally experience an unwanted thought, the therapist can help you realize when they are happening,stop the thoughts, and redirect your mind onto more pleasant patterns of thinking.

When To Seek Help for Intrusive Thoughts

As noted previously, everyone has thoughts come into their head that they did not consciously choose from time to time. However, if you find that you are frequently having upsetting thoughts and struggling to let go or move past them, you might benefit from support from atherapist.

Remember that there is not a minimum amount of distress or difficulty that you have to experience before you “earn” the right to have professional support. If you feel like your thoughts are causing difficulty, and you want to talk to a professional about them, it is okay toseek helpat any time.

Yes, you can build skills to redirect your mind from intrusive thoughts to other thoughts. There are evidence-based treatment options to reduce intrusive thoughts and the mental distress they cause.

6 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Seif, M., & Winston, S.Unwanted Intrusive Thoughts. Anxiety and Depression Association of America. (2018).Fairbrother N, Martin R, Challacombe F.Unwanted, intrusive thoughts of infant-related harm. In: Percudani M, Bramante A, Brenna V, Pariante C, eds.Key Topics in Perinatal Mental Health. Springer International Publishing; 2022:93-112. doi:10.1007/978-3-030-91832-3_6Thaiposri N, Reece J.Gender differences in eating disorder-related intrusive thoughts.Eating Disorders. 2022;30(1):1-25. doi:10.1080/10640266.2020.1789830Ion L.The connection between obsessive compulsive disorder and traumatic brain injury in paediatric and young patients, therapeutic guidelines and new therapeutic approaches.PSYCH. 2021;12(03):327-348. doi:10.4236/psych.2021.123022Hezel D, Simpson Hb.Exposure and response prevention for obsessive-compulsive disorder: A review and new directions.Indian J Psychiatry. 2019;61(7):85. doi:10.4103%2Fpsychiatry.IndianJPsychiatry_516_18Siffert V, Riahi C, Stanley MA, Fletcher TL.Exposure and response prevention for obsessive-compulsive disorder: a case study of a veteran with violent intrusive thoughts.J Cogn Psychother. 2019;33(1):71-81. doi:10.1891/0889-8391.33.1.71

6 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Seif, M., & Winston, S.Unwanted Intrusive Thoughts. Anxiety and Depression Association of America. (2018).Fairbrother N, Martin R, Challacombe F.Unwanted, intrusive thoughts of infant-related harm. In: Percudani M, Bramante A, Brenna V, Pariante C, eds.Key Topics in Perinatal Mental Health. Springer International Publishing; 2022:93-112. doi:10.1007/978-3-030-91832-3_6Thaiposri N, Reece J.Gender differences in eating disorder-related intrusive thoughts.Eating Disorders. 2022;30(1):1-25. doi:10.1080/10640266.2020.1789830Ion L.The connection between obsessive compulsive disorder and traumatic brain injury in paediatric and young patients, therapeutic guidelines and new therapeutic approaches.PSYCH. 2021;12(03):327-348. doi:10.4236/psych.2021.123022Hezel D, Simpson Hb.Exposure and response prevention for obsessive-compulsive disorder: A review and new directions.Indian J Psychiatry. 2019;61(7):85. doi:10.4103%2Fpsychiatry.IndianJPsychiatry_516_18Siffert V, Riahi C, Stanley MA, Fletcher TL.Exposure and response prevention for obsessive-compulsive disorder: a case study of a veteran with violent intrusive thoughts.J Cogn Psychother. 2019;33(1):71-81. doi:10.1891/0889-8391.33.1.71

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Seif, M., & Winston, S.Unwanted Intrusive Thoughts. Anxiety and Depression Association of America. (2018).Fairbrother N, Martin R, Challacombe F.Unwanted, intrusive thoughts of infant-related harm. In: Percudani M, Bramante A, Brenna V, Pariante C, eds.Key Topics in Perinatal Mental Health. Springer International Publishing; 2022:93-112. doi:10.1007/978-3-030-91832-3_6Thaiposri N, Reece J.Gender differences in eating disorder-related intrusive thoughts.Eating Disorders. 2022;30(1):1-25. doi:10.1080/10640266.2020.1789830Ion L.The connection between obsessive compulsive disorder and traumatic brain injury in paediatric and young patients, therapeutic guidelines and new therapeutic approaches.PSYCH. 2021;12(03):327-348. doi:10.4236/psych.2021.123022Hezel D, Simpson Hb.Exposure and response prevention for obsessive-compulsive disorder: A review and new directions.Indian J Psychiatry. 2019;61(7):85. doi:10.4103%2Fpsychiatry.IndianJPsychiatry_516_18Siffert V, Riahi C, Stanley MA, Fletcher TL.Exposure and response prevention for obsessive-compulsive disorder: a case study of a veteran with violent intrusive thoughts.J Cogn Psychother. 2019;33(1):71-81. doi:10.1891/0889-8391.33.1.71

Seif, M., & Winston, S.Unwanted Intrusive Thoughts. Anxiety and Depression Association of America. (2018).

Fairbrother N, Martin R, Challacombe F.Unwanted, intrusive thoughts of infant-related harm. In: Percudani M, Bramante A, Brenna V, Pariante C, eds.Key Topics in Perinatal Mental Health. Springer International Publishing; 2022:93-112. doi:10.1007/978-3-030-91832-3_6

Thaiposri N, Reece J.Gender differences in eating disorder-related intrusive thoughts.Eating Disorders. 2022;30(1):1-25. doi:10.1080/10640266.2020.1789830

Ion L.The connection between obsessive compulsive disorder and traumatic brain injury in paediatric and young patients, therapeutic guidelines and new therapeutic approaches.PSYCH. 2021;12(03):327-348. doi:10.4236/psych.2021.123022

Hezel D, Simpson Hb.Exposure and response prevention for obsessive-compulsive disorder: A review and new directions.Indian J Psychiatry. 2019;61(7):85. doi:10.4103%2Fpsychiatry.IndianJPsychiatry_516_18

Siffert V, Riahi C, Stanley MA, Fletcher TL.Exposure and response prevention for obsessive-compulsive disorder: a case study of a veteran with violent intrusive thoughts.J Cogn Psychother. 2019;33(1):71-81. doi:10.1891/0889-8391.33.1.71

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