Intrusive thoughts are unwanted thoughts, images, or urges that cause distress. They can cause severe anxiety and often revolve around taboo or violent subjects.
Having intrusive thoughts isn’t a sign that you want to act upon them. They don’t reflect your inner desires or define your character.
Intrusive thoughts are incredibly common and are sometimes associated with certain mental health conditions. You can learn to manage them with the right support.
Everyone experiences uncomfortable thoughts from time to time. Intrusive thoughts are unwanted, distressing thoughts, images, or urges that enter the mind suddenly and feel difficult to control. For example, if your doctor orders some blood work because you’re having unexplained fatigue, you may worry about the results. You may even fixate on the worst-case scenario, afraid that there’s something seriously wrong with your health. These fears may remain at the forefront of your mind until your doctor calls with your test results.
But this experience, while certainly nerve-wracking, is different from struggling with intrusive thoughts. Unlike the worries about blood work (which are tied to a real-life concern), intrusive thoughts can arise out of nowhere. They may involve distressing imagery and are difficult to control.
So if your thoughts are seriously upsetting and you can’t seem to push them out of your mind, you might be experiencing intrusive thoughts.
What are intrusive thoughts?
Intrusive thoughts are involuntary, repetitive ideas or impulses that cause distress. They can show up in different forms:
Intrusive images are unwanted mental pictures or scenes that feel vivid and upsetting, even though you didn’t choose to imagine them.
Unwanted thoughts are sudden ideas or phrases that pop into your mind and feel disturbing, confusing, or alarming.
Unwanted urges are distressing sensations or impulses that make you fear you might do something you don’t want to do, even though you have no intention of acting on them.
Violent intrusive thoughts involve thoughts or images about harming yourself or others. These thoughts are especially frightening, but they don’t mean you want to be violent.
These thoughts are often related to sensitive topics like:
Violence
Abuse
Sex
Illness
Suicide
Religion
Death
Some people worry that having these thoughts means that they have an unconscious desire to act upon them. But most people experiencing intrusive thoughts want nothing to do with these disturbing ideas and will never carry them out. For example, people who consider themselves pacifists may still struggle with violent intrusive thoughts. In other words, intrusive thoughts don’t define you as a person.
One of the most troubling aspects of intrusive thoughts is the stigma that surrounds them. This stigma causes a fear of judgment that makes it difficult to ask for help and leaves people to struggle in isolation.
If you or someone you care about is struggling with intrusive thoughts, here are some things to keep in mind:
Intrusive thoughts are not hidden desires. Having an intrusive thought is not an indicator that a person intends to act on the thought.
Practice kindness and acceptance. It can be terrifying to have intrusive thoughts on taboo or violent topics. So be kind to yourself if you’re having this experience and have compassion if someone discloses this experience to you.
Intrusive thoughts are more common than you think. Some research indicates that 90% of the population will experience them at some point.
Anyone can experience intrusive thoughts. While intrusive thoughts are commonly associated with certain mental health concerns, you don’t have to have a mental illness to have them.
Intrusive thoughts vs. everyday overthinking
Intrusive thoughts are different from everyday overthinking. Overthinking usually focuses on real-life problems or decisions. You might replay a conversation or worry about something that could happen. Intrusive thoughts come on suddenly and feel unwanted. They often seem random and upsetting. These thoughts aren’t about solving a problem. They feel more like mental interruptions that are hard to ignore and cause distress.
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What causes intrusive thoughts?
Intrusive thoughts can be triggered by a variety of factors such as stress, hormonal shifts, using certain substances or medications, and even some physical health conditions.
But intrusive thoughts could also indicate the presence of the following mental health concerns:
Anxiety disorders such as obsessive-compulsive disorder (OCD): In OCD a person has repeated intrusive thoughts that cause acute anxiety. The person then engages in a series of compulsive rituals or behaviors in an attempt to resolve their anxiety.
Trauma and post-traumatic stress disorder (PTSD): In the aftermath of trauma, a person may struggle with upsetting memories (sometimes called flashbacks) of the event. It can be difficult to control these intrusive memories and people will often go to great lengths to avoid anything that may remind them of the event.
Depression: People living with depression often ruminate or fixate on negative thoughts, experiences, or feelings. This can lead to a cycle of intrusive thoughts and damaging self-talk that can perpetuate a belief that things won’t get better.
Other mental health conditions like eating disorders, body dysmorphic disorder (BDD), and attention-deficit hyperactivity disorder (ADHD) can also feature intrusive thoughts.
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How to stop intrusive thoughts
Dealing with the occasional intrusive thought is common. But if you’re wondering how to control thoughts or how to cope with intrusive thoughts, the strategies below can help reduce how intense and frequent they feel.
Learn to label your thoughts. The first step in overcoming intrusive thoughts is beginning to recognize them. When these thoughts arise, remember that they’re separate from your identity and do not define your character.
Avoid fighting or erasing the thought. Trying to force a thought or image out of your mind often makes it stronger. Instead of focusing on how to erase an image from your mind, practice letting it pass without reacting. The goal isn’t to eliminate the thought, but to reduce the fear and attention you give it.
Prioritize self-care. Keeping your stress level in check can also help reduce negative thoughts. Specifically, make sure you’re getting adequate sleep. Research shows a link between intrusive thoughts and stress-induced insomnia.
Know your triggers. See if you can identify where your intrusive thoughts are coming from. And rather than judging your thoughts, respond with a mindful approach and focus on the present moment. You can also experiment with calming techniques like deep breathing or meditation.
Practice coping strategies instead of control. Many people search for techniques to stop intrusive thoughts completely, but coping often works better than control. This means allowing the thought to exist without engaging with it. Redirect your attention to a task, a sound, or your surroundings rather than analyzing the thought.
Talk to a professional. If your intrusive thoughts are causing significant distress and interrupting your ability to live your life, talking to a therapist can help. Look for someone who specializes in treating anxiety, OCD, and other conditions which commonly cause intrusive thoughts.
Dig deeper:
Intrusive thoughts aren’t a reflection of who you are or what you want. They’re unwanted mental noise — and learning how to respond to them, rather than fight them, is often what brings relief.
Brandy Chalmers, LPC
Clinical reviewer
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Everyone experiences uncomfortable or upsetting thoughts at times. But when these thoughts cause significant distress or impact your daily functioning, it may be worth speaking with a therapist.
In some cases, intrusive thoughts are a sign of an underlying mental health condition like depression or anxiety. With the support of your therapist, you can learn what’s driving these thoughts and how to cope with them.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Nick Frye, MS, LCPC
Nick Frye, MS, LCPC holds a Master’s degree in Counseling Psychology from Loyola University Maryland and is a Licensed Clinical Professional Counselor (LCPC) in Maryland. With experience as a substance use disorder counselor and a private practice therapist, he has worked with diverse populations, specializing in depression, anxiety, life transitions, and grief. Passionate about mental health, Nick transitioned from direct patient care to education and mentorship to support both early-career and seasoned professionals in their growth and development as clinicians.
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