How to Stop Intrusive Thoughts
Do you ever have a thought or image that pops into your mind that you cannot control? It may come in for a minute and then disappear. Other times, it may stick in your mind for longer and it’s hard to get out. It may sound odd but intrusive thoughts are a normal part of being human! In this blog, you will learn what intrusive thoughts are, what they mean and how to cope with them. You will also learn if your intrusive thoughts are the result of underlying mental health disorder such as OCD.
What are intrusive thoughts?
Intrusive thoughts are unwanted thoughts or images that pop into your mind and can be disturbing or distressing. What makes thoughts intrusive is that they are contrary or against your values, beliefs, or desires. Your intrusive thoughts do not reflect your true intentions or personality! They are ego-dystonic, which is a fancy word for causing distress and discomfort because they are inconsistent with your self-concept.
What do intrusive thoughts mean?
Intrusive thoughts can be about anything and can be completely random. They can make you feel anxious, worried, or stressed. Intrusive thoughts are a normal part of being human. Most people experience intrusive thoughts from time to time. Did you know that according to one study, 94% of people have had intrusive thoughts? For some, these thoughts can become overwhelming and hard to control. Intrusive thoughts be indicative of a mental health disorder such as generalized anxiety disorder (GAD) or obsessive compulsive disorder (OCD). Signs of a mental health disorder include thoughts persistenting throuhgout the day or leading to anxiety, guilt or shame.
Intrusive thought examples:
Intrusive thoughts of self harm
Intrusive thoughts of harming others
Immoral or Religiously Blasphemous Intrusive Thoughts
Intrusive sexual thoughts
Self-Doubts and Mistakes
Contamination/Health fears
How to stop intrusive thoughts:
When you have intrusive thoughts, it's hard not to think about ways to stop them. You might think about "how to get rid of intrusive thoughts forever?" Intrusive thoughts can be hard to control. There is hope you can reduce how often you experience them and how distressing they are.
Acknowledge the intrusive thought: The first step is to acknowledge your intrusive thought. When you have an intrusive thought, try to observe it without judging it or getting caught up in it. Recognize that it is just a thought and that it doesn't have to control you.
Practice mindfulness: Mindfulness is the practice of being present in the here and now. It being fully engaged in what you are doing. It can help you to focus on the present and let go of worries about the past or future. Mindfulness exercises teach you how to observe your thoughts without feeling overwhelmed. Examples of mindfulness exercises include deep breathing and mediation.
Distract yourself: Another way to stop intrusive thoughts is to distract yourself. A great way is with pleasant activities such as ones learned in online DBT. When you notice an intrusive thought coming on, try to focus on something else that is enjoyable. For example, you can read a book, go for a walk, listen to music, talk with a friend or cuddle with a pet.
Get curious about the intrusive thought: If your intrusive are still "loud," get curious! Your natural impulse with intrusive thoughts is to obsess about them. You want to convince yourself they are not true and "think your way out of the thought." This can backfire with intrusive thoughts and make them worse. By getting curious about your intrusive thoughts, you will reduce judgement, assumptions and rigidity.
Start OCD counseling: Are you struggling to cope your intrusive thoughts on your own? Do you want to learn more tips? Therapy might be the next step! There are a variety of treatments for intrusive thoughts. If you have OCD, Exposure and Response Prevention (ERP) is one of the most common and effective therapies! At Embodied Wellness, PLLC, our ERP therapists will help you to develop strategies to reduce intrusive thoughts.
Begin OCD Counseling in Detroit
Are you ready to learn how to cope with intrusive thoughts? Do you want to learn ways to more effective deal with your intrusive thoughts? You have come to the right place! At Embodied Wellness, PLLC, we have therapists who are specialized in diagnosing and treating intrusive thoughts. Follow these steps to learn about what causes intrusive thoughts, common treatments for intrusive thoughts and how to feel better today!
Get matched with a therapist and start healing at Embodied Wellness, PLLC
Embrace a life without intrusive thoughts related to OCD.
Additional Online Therapy Services We Offer Throughout Detroit & Michigan
At Embodied Wellness, PLLC we also specialize in therapy for teens and adults who experience trauma and depression. We provide in counseling for empaths, IFS, EMDR, and somatic therapy! Our online therapy services are available throughout Michigan