Have you experienced unpleasant thoughts that persistently invade your awareness? Thoughts that disrupt your day and keep you from doing what you want or need to do? These are called intrusive thoughts.
Intrusive thoughts can take many forms, from impulses to harm oneself, a loved one, or an innocent stranger, to violent sexual fantasies about young children or animals. These unpleasant thoughts may seem harmless at first, but they are just as unhealthy as any other obsessive thought pattern because they disturb the peace of mind.
Although some may occasionally experience intrusive thoughts, others may find they are plagued by them. The very presence of such thoughts can create a sense of panic, fear, or disgust. When these thoughts are extremely frequent that disrupt a person’s daily life, they may be due to a mental health issue.
In this article, we will explain what intrusive thoughts are, their causes and types, and some helpful strategies to combat the presence of intrusive thoughts.
What Are Intrusive Thoughts?
Intrusive thoughts, sometimes called obsessive thoughts, refer to unwanted, unpleasant thoughts that repeatedly enter your conscious awareness. They can appear as a single unwelcome thought or image or a short chain of such images. The disturbing thoughts are often anxiety-provoking and repugnant. An individual usually feels unable to control these intrusive thoughts and may find they distract from daily activities.
Intrusive thoughts are among the symptoms of some mental illnesses, such as:
- anxiety
- depression
- post-traumatic stress disorder (PTSD)
- OCD
The thoughts can sometimes be explicit, which can lead to some people keeping them secret. People may not seek help or delay seeking help because of feelings of shame. However, in order to reclaim their peace of mind, they may need to seek help and learn strategies to control and stop unwanted thoughts.
Types of Intrusive Thoughts
There are many types of intrusive thoughts. Many are common and experienced by most people from time to time, including:
1. Intrusive Thoughts About Sex
Intrusive sexual thoughts are sometimes reported by children during adolescence and adults. These may include:
- thoughts about sex with a child, a same-sex partner, or multiple partners
- sexual thoughts about those outside of your usual desire
- sexual thoughts about those not considered sexually attractive to you previously
- impulsive thoughts to expose yourself publicly or solicit sex from a stranger.
When you have these types of thoughts, please know that it doesn’t define you. You are not alone in your thoughts. People deal with such thoughts in different ways, and some can cope better than others. It’s important to realize that these thoughts are completely harmless, but people often feel shame, guilt, and distress over them.
2. Intrusive Thoughts About Violence
Intrusive thoughts about violence toward a person or group of people can be disturbing for the individual experiencing them. Intrusive violent thoughts can range from mild to severe.
- They may include thoughts about physically harming another person.
- Impulsive thoughts of killing involve a random target, such as an innocent stranger.
- Poisoning food for people close to you
- pushes someone onto a train, boat, or bus track.
However, the person having them is usually horrified by such thoughts, so they may avoid going to public places and contact others.
3. Intrusive Thoughts About Relationships
Some people may experience intrusive thoughts when considering relationships or committing to a relationship. Common thoughts:
- Thoughts of cheating on your spouse or significant other
- frequently seeking reassurance from a partner
- thinking about sexually violating your partner.
- Thoughts about wanting to smother or strangle a partner?
- Feelings of disgust toward the opposite sex.
- Doubts regarding fidelity
While you may have these intrusive thoughts, it is important to note that you are not acting on them. You may feel intense guilt and shame about these thoughts, which can lead to a vicious cycle of trying to suppress them.
4. Intrusive Thoughts About Religion
Intrusive thoughts regarding religious practices are common among many people. They are often associated with religious fundamentalism, where individuals’ thoughts may be overly rigid and inflexible. Examples of intrusive thoughts:
- thoughts about blaspheming God
- thoughts about sexually violating a sacred religious figure or object
- fears of being punished by God if you engage in a forbidden act.
- fearing you have lost touch with your faith or beliefs
- frequently analyzing their faith
This is one of the reasons why intrusions in religious situations can be so distressing. People may avoid situations that remind them of their intrusive thoughts.
5. Intrusive Thoughts About Catching Illness
Intrusive thoughts may occur as a result of an individual’s misinterpretation of their symptoms or medical care. Common intrusive thoughts:
- Thinking that a serious disease or condition is developing or will develop.
- Concerns about a loved one developing a disease or condition
- Feelings that you are in danger of catching an illness from others.
- Fear that in public places, people will look at you and think you have a serious illness.
This type of intrusive thought may lead to distress, such as isolation and avoidance. It can be difficult for family members and friends to understand where the person is getting these thoughts. Intrusive thoughts about this type may also cause the individual to seek medical care despite their well-being.
6. Negative Thoughts
Negative thoughts are often about the self and may include any of the following:
- Thoughts about harming yourself
- Thoughts about suicide.
- Compulsive ruminations that have little value.
- Negative self-thoughts, such as “I’m stupid,” “I’m unlovable,” or “I’m a failure.”
These types of intrusive thoughts are related to depression, anxiety, and other mental illnesses.
Causes of Intrusive Thoughts
Anyone can experience intrusive thoughts, but the causes and reasons for such thoughts vary greatly from person to person. Some common causes can be:
1. Post-traumatic stress disorder (PTSD)
PTSD is a mental health condition resulting from experiencing, witnessing, or being threatened by traumatic events. Intrusive thoughts can often follow by intense anxiety, fear, and psychological trauma.
2. Anxiety
Anxious individuals feel intense worry about situations that are not threatening. They often worry excessively about things they feel they control and want to ensure that the situation does not change their lives negatively in any way.
3. Anxiety disorders
These are a group of mental health conditions that affect how an individual feels, thinks, and acts. Anxiety disorders include phobias, panic attacks, obsessive-compulsive disorder, and social anxiety disorder. These anxiety disorders tend to cause frequent intrusive thoughts. Individuals with OCD may use ritualistic behaviors or compulsions to manage these thoughts.
4. Eating disorders
Individuals with eating disorders may experience intrusive thoughts of themselves being overweight or ugly. These individuals also tend to feel a lot of shame and guilt surrounding their bodies and physical appearances. For example, individuals may believe they are fat when they are not, or they may think they are ugly when they are not.
Diagnosis
If you or someone you know experiences intrusive thoughts regularly, the first step is to talk to a doctor. They will review their symptoms and medical history. The doctor may conduct a physical exam and may also use tests or questionnaires to find out more about your symptoms.
If they find no physical reason for the intrusive thoughts, they may recommend a psychological evaluation which a licensed psychologist or psychiatrist administers. These professionals are trained to recognize the symptoms and signs of possible causes of intrusive thoughts, including PTSD and OCD.
A psychiatrist or psychologist can work with you or your loved one to identify the thoughts when they occur and how to respond to them. It will help them come to a diagnosis and think about whether there is another possible cause.
Treatment for Intrusive Thoughts
Treatment for intrusive thoughts may include medication and counseling.
Medications for OCD might include (SSRIs) selective serotonin reuptake inhibitors or other antidepressants, like clomipramine. Although some individuals typically use SSRIs to treat depression, these drugs can help with OCD symptoms.
Not all people want or need to take medications, as some may not see this as a viable treatment option. Medications should only be taken after being assessed by a medical professional, such as a psychiatrist or psychologist.
Counseling and psychotherapy like CBT can help people develop coping strategies to deal with intrusive thoughts and overcome any underlying reasons for them. Generally, therapy will involve the individual and their family, as they can provide insight into what could be causing the intrusive thoughts.
Alternative treatment options include yoga, acupuncture, mindfulness exercises, and relaxation practices. These types of treatments may also be helpful in dealing with intrusive thoughts. The best approach to managing intrusive thoughts is to find a treatment option that works for you or your loved one and also feels right to you.
How to Stop Intrusive Thoughts
Although there is no cure for intrusive thoughts, the following tips can be helpful in reducing the frequency and impact of intrusive thoughts.
1. Do Not Suppress the Thought
It can be very tempting to ignore or push away your thoughts, especially if they are ones you feel ashamed about. Trying to suppress the thought may make the thought more frequent as you are now focusing on it. This will also give it more power over your life.
Instead of suppressing your thoughts, try to divert your attention away from them with meaningful activity. For instance, try reading a book or completing a crossword puzzle.
Make sure you are not switching between lots of tasks. Fully engage yourself in a single activity, and ensure it cannot be linked back to the intrusive thought. For instance, if you are having intrusive thoughts related to religion, it would not make sense to divert attention by reading a book about religion.
2. Recognize the Difference Between Your Thoughts and Reality
When you have an intrusive thought, it is important to recognize that it is not reality. These thoughts are irrational. They do exist and take up space in your head, but you can deal with them by acknowledging that thoughts are what they suggest – just thoughts.
With that in mind, accept all these thoughts as mere thoughts when they pop up. Allow them to pass freely through your mind – recognize them, but do not allow them to consume you. Accepting your intrusive thoughts as just another thought will make you less likely to worry about them.
3. Learn the Triggers
Your thoughts are not entirely random, and your everyday interactions may influence them. Keeping a journal or notes of your intrusive thoughts can help you learn patterns over time.
In addition to listing out what’s in your mind, keep a record of your mood about your day. As you begin to notice similar thoughts appearing over time, refer back to the notes you made and check if you can identify patterns.
Perhaps these intrusive thoughts were happening when you had free time, or maybe they were occurring after watching a series of a violent movies. By tracking the patterns, you may be able to point out the root cause and fix the issue.
4. Make a Positive Change in Your Daily Routine
Changing the routine of your daily life, such as going to sleep and waking up at specific times every day, will help you get rid of your intrusive thoughts.
Even a small change like taking a few minutes of walk before going to bed can help. You can meditate, read a page or two in your favorite book, or say your special prayer. By taking these simple steps at the end of the day, you may be able to stop having intrusive thoughts altogether.
5. Talk It Out and Explore Therapy Options
Some people would feel shame or anxious if they discussed their intrusive thoughts. However, talking to someone can help provide support.
Talking to a professional, such as a therapist or clergy member, may help. If your thoughts are troubling you and causing distress, you should speak to a professional sooner rather than later, as each intrusive thought has the potential to cause serious harm or distress if it is not dealt with in the proper time. Luckily finding a therapist is not that hard if you know where to look and how to go about it. Hanei Health Solutions is a great place to find therapists and discuss your current problems. They have the knowledge and expertise to provide the best possible services.
Final Thoughts
Intrusive thoughts are extremely common, and virtually everyone has them from time to time. They can be difficult to deal with, especially if you find yourself obsessing over them and worried about the possibility of them happening.
However, it is important to know that these thoughts are irrational, and there is nothing wrong with you having them. They do not need to control your life and certainly do not mean you have a mental illness.
However, sometimes, dealing with these issues is better when you seek professional help. Getting some help could make all the difference in managing intrusive thoughts and reducing their frequency and impact on your life. Hanei Health Solutions is a mental health clinic that helps people with their problems. We provide a range of services, from counseling to psychological assessment and treatment for issues such as anxiety, depression, and obsessive-compulsive disorder. If you are dealing with intrusive thoughts, contact us today.
