Imagine this: It’s been a long day, and you eagerly crawl into bed, ready to embrace the blissful embrace of a restful night’s sleep. However, just as your weary head meets the pillow, an unwelcome visitor barges into your thoughts. It’s a distressing idea, completely uninvited and seemingly appearing out of thin air. Despite your desperate attempts to banish it, that pesky notion persists, haunting your mind throughout the night, robbing you of much-needed rest.
Surely, you have encountered a similar scenario before, haven’t you? It’s a common occurrence, as a study conducted on the general population reveals. Astonishingly, around 99.4% of individuals have experienced these intrusive thoughts on occasion. Nevertheless, only a modest 13% find themselves grappling with them on a frequent basis.
What is an intrusive thought?
Intrusive thoughts can be described as unwelcome, involuntary, and distressing mental images, ideas, or impulses that abruptly enter a person’s consciousness. These thoughts often emerge unexpectedly, seemingly out of nowhere, and can be disturbing or contrary to one’s values or desires. They may involve scenarios of harm, violence, taboo subjects, or other distressing themes.
Unlike deliberate thoughts or fantasies, intrusive thoughts are not intentionally summoned and are often met with resistance or attempts to suppress or dismiss them. However, the more one tries to suppress these thoughts, the more they can persist or intensify. Intrusive thoughts are a common human experience, and while they can cause significant distress or anxiety, they do not necessarily reflect a person’s true desires, intentions, or character.
Intrusive thoughts are different from acting on them. Most individuals experiencing intrusive thoughts find them distressing and seek ways to alleviate their impact. If these thoughts become intrusive, interfere with daily functioning, or cause significant distress, it may be helpful to seek support from mental health professionals who can provide guidance and appropriate interventions.
What causes intrusive thoughts?
It is a natural occurrence to have intrusive thoughts every now and then, but the real concern arises when we get caught up in excessive rumination and distress over them. It is, therefore, not surprising that intrusive thoughts are often associated with conditions like obsessive-compulsive disorder (OCD) and various anxiety disorders.
While intrusive thoughts can appear random, they are typically influenced by a person’s life experiences or their reactions to certain events. For instance, someone who watches a news report about a burglary in their local area may unconsciously develop obsessive thoughts about the possibility of their own home being targeted by a burglar.
Intrusive thoughts can manifest in various forms, but there are some common themes that tend to emerge:
- Thoughts of committing violence or causing harm to oneself or others.
- Intrusive thoughts related to engaging in sexually inappropriate behaviors.
- Blasphemous thoughts or thoughts about engaging in acts that go against one’s religious beliefs.
- Fear-based thoughts that revolve around potential dangers or threats.
How can you stop intrusive thoughts?
When faced with intrusive thoughts, there are several strategies you can employ to help manage and reduce their impact. Here are five techniques that can assist in stopping intrusive thoughts:
Mindfulness and Awareness
Practice being fully present in the moment and observing your thoughts without judgment. Acknowledge the intrusive thoughts as passing mental events rather than accepting them as absolute truths. By cultivating awareness, you can create distance from the thoughts and prevent them from consuming your attention.
Document your Thoughts
Your thoughts often have a connection to your daily experiences and interactions, rather than being completely random. To gain insight into these patterns, maintaining a journal specifically dedicated to your intrusive thoughts can be beneficial.
In your journal, not only record the intrusive thoughts themselves but also make note of your overall mood and details about your day. As you consistently document your thoughts, you may start noticing recurring themes or similarities. When you observe these patterns, refer back to your journal entries and examine if any triggers or common factors emerge. By tracking these patterns, you can potentially identify the underlying causes and work towards resolving them.
Learn to Differentiate Thought and Reality
Many individuals who experience intrusive thoughts often worry about the possibility of acting upon disturbing thoughts, particularly when it involves harming their loved ones. It is important to remember that intrusive thoughts are exactly what they are: thoughts. They do not signify future actions. There is no intention to act upon them, despite the desires of one’s OCD or anxiety.
With this in mind, it is helpful to acknowledge these thoughts for what they are when they arise. Allow them to pass through your mind without becoming consumed by them. By accepting intrusive thoughts as ordinary thoughts, their impact and worry over them can diminish gradually over time.
Live a Positive and Healthy Lifestyle
By incorporating positive elements into your life, you can create less room for negative influences. Consider adopting a lifestyle change that has been proven to boost your well-being and turning it into a regular practice.
Here are a few examples of changes you can make to your daily routine:
- Have healthier eating habits.
- Engage in yoga or meditation sessions.
- Take walks outdoors.
If you find that intrusive thoughts tend to occur more frequently in the morning, incorporate these activities into your morning routine. Altering your mindset can have a remarkable effect on dispelling intrusive thoughts.
Seeking Support
It is common for individuals to feel ashamed or guilty about their intrusive thoughts, which often leads them to cope with these thoughts in isolation and secrecy. However, sharing your thoughts and feelings with a trusted person can be remarkably beneficial. By being open and vulnerable, you may gain fresh insights and perspectives on your situation, which will help you navigate through your experiences.
For some individuals, confiding in a stranger might feel more comfortable than discussing intrusive thoughts with someone they know personally. In such cases, therapy can be a valuable option to consider. There are various types of therapy available, including both individual and group settings. Take the time to research and explore the different options to find the approach that resonates with you.
Therapy offers a supportive and confidential space where you can openly discuss your intrusive thoughts, gain understanding, and develop effective coping strategies. It allows you to work with a professional who can provide guidance and support tailored to your specific needs. Remember to be patient and take the necessary time to evaluate your options to ensure you find the therapy approach that best suits you.
If you are considering therapy, visit Mindshift Psychological Services. You can learn all about them on their website. You may also contact them at (714) 584-9700 to schedule an appointment.
