Intrusive Thinking - How to Regain Control

Do you ever struggle with your thoughts, trying to shut them down, but they keep coming back? This happens occasionally to everyone, especially during stressful times. However, some people suffer from a much bigger problem - intrusive thoughts. Unfortunately, intrusive thoughts are much more than some annoying thoughts that pester us from time to time. These thoughts tend to stick much longer with their victims, making their lives miserable. If you believe you might be suffering from intrusive thoughts, this article will show you how to get the help you need.

What Are Intrusive Thoughts and What Causes Them

As their name suggests, intrusive thoughts intrude your mind, seemingly appearing from nowhere. They are unwanted and, most of the time, negative or even weird. For example, your intrusive thoughts might be telling you that something bad is going to happen to you, causing you to feel anxious. In other cases, your intrusive thoughts might be silly - for instance, prompting you to touch someone's nose. There are no rules on what these thoughts can be, but they are all hard to control and resist.

There are many potential causes behind these thoughts, such as untreated mental health conditions or traumatic events. In some cases, it is hard to pinpoint the exact cause of intrusive thoughts, as the person doesn't show any signs of mental health issues or past traumatic experiences.

Obsessive Compulsive Disorder OCD

OCD (Obsessive Compulsive Disorder) is often the cause of intrusive thoughts. That makes no wonder since this disorder is characterized by unwanted intrusive thoughts and repetitive behaviors. People who are affected by OCD are swarmed with unwanted thoughts that are prompting them to do certain things in order to reduce their feelings of dread and anxiety.

For example, a person with OCD might feel compelled to press the light switch exactly three times upon entering a room. Intrusive thoughts suggest that failing to do so will result in something terrible happening. Despite knowing this fear is irrational, the urge to follow the routine can feel impossible to resist.

Post Traumatic Stress Disorder

PTSD (Post Traumatic Stress Disorder) can also cause such thoughts. People who are suffering from PTSD experience flashbacks, cognitive distortions, and difficulty in processing their thoughts and emotions. As such, they are more prone to having intrusive thoughts. In the case of PTSD, intrusive thoughts are often the way that the subconscious mind tries to deal with the whole situation. Unfortunately, this leads to even more distress for the affected person.

Other Mental Health Issues

Apart from OCD and PTSD, there are other mental health issues that could be triggering your intrusive thoughts:

• Postpartum depression
• Anxiety disorder
• Depression
• Bipolar disorder
• ADHD (Attention Deficit/Hyperactivity Disorder)
• Schizophrenia

Various neurological disorders could also cause intrusive thoughts. These include disorders such as dementia, Parkinson's disease, multiple sclerosis, epilepsy, traumatic brain injury, Huntington's disease, and many more.

Various Traumatic Events

Not every traumatic experience results in PTSD, but it can still leave significant consequences on your well-being and mental health. After a traumatic event, you might feel out of control over your own body and your own mind. This is where intrusive thoughts often occur, forcing the person to relive their trauma or otherwise feel uncomfortable and miserable. Many trauma survivors feel violent thoughts, especially if their trauma stems from abuse, assault, and other forms of violence.

Tips to Stop Intrusive Thoughts

Having to deal with this issue can be debilitating, reducing your quality of life significantly. However, there are ways you can manage intrusive thoughts and maybe even get rid of them for good. Here is what you should do:

Visit a Mental Health Professional

This tip is the most important one, so don't ignore it. While you can learn so much about intrusive thoughts on your own, and even come up with some coping strategies, you need a therapist in order to truly heal. Your therapist will be able to assess your overall mental health, figure out the real cause of your intrusive thoughts, and then suggest the most effective and appropriate therapy.

The therapy can include cognitive and behavioral practice, also known as CBT (cognitive behavioral therapy). Some alternative options include exposure therapy, interpersonal therapy, family therapy, dialectical behavioral therapy, and many others. The therapist will also suggest some other changes to your daily life that will further help your healing process.

Recognize Your Thoughts as Intrusive

People who suffer from obsessive thoughts and mental images sometimes become too immersed in their thoughts. When that happens, it becomes hard to distinguish what is real and what is simply your mind playing with you. So, the next time you start getting intrusive thoughts, acknowledge and recognize them as such. Don't allow them to get to you. Maybe you can't prevent these thoughts from occurring, but you can at least recognize what they are.

Stay Active

For most people, engaging in various activities helps shift the focus from unwanted thoughts. One such activity could be going to the gym or exercising in some other way. Physical activity is a great way to distract yourself from negative thoughts and focus on your body instead. Apart from being healthy for you, it is also great for boosting your self-confidence and giving you a sense of control over your life.

Don't forget to make some time for your hobbies as well. If you don't have any hobbies, find them. Figure out what interests you, and make that your hobby. This is another great way to distract yourself and focus on something more pleasant. Hobbies can also unleash your creativity, help you hone your skills, and even carve out a new career path.

If possible, try to travel as often as possible. It doesn't have to be a fancy vacation each time. No matter where you live, you probably have some interesting things to see within driving distance. Go for weekend outings to the surrounding towns. Visit local nature. You will meet new people, experience different things, learn new things, and shift your perspective from your intrusive thoughts.

Be Kind to Yourself

Many people are too harsh on themselves. When they experience intrusive thoughts, they feel like they are crazy. Many of these thoughts are disturbing and weird, which makes people feel guilty for experiencing such thoughts. That's why you should be kind to yourself.

Remember, you are not crazy; you just need help. There is nothing wrong with that. And it's not your fault that you are having irrational and disturbing thoughts. These thoughts aren't the reflection of who you are. They are just the way your mind is trying to cope with certain problems.

Once you start your healing process, celebrate every victory, no matter how small it might be. If you manage to reduce your intrusive thoughts from appearing constantly to appearing once per hour, that's already a huge feat. Be proud of yourself and keep going. Sometimes, you might relapse but don't give up, and don't beat yourself up. You will be back on your track sooner than you think.

Rely on Your Support System

Do you have family and friends you can confide in and rely on? If the answer is yes, don't be scared to ask for their help and support. They will be more than happy to help you. If you try to solve all your issues on your own, you might end up alienating people around you. Instead, open up to your loved ones. Share your struggles. You don't have to share every detail but share the important parts.

Regardless of the issue, people who have strong support systems are far more likely to resolve whatever has been bothering them. Spend more time with your friends and family. Focus on connecting with them and building lasting relationships.

If you don't have anyone who can support you the way you need it, look for local mental health support groups. In these groups, people have different mental health issues, but they understand each other's struggles. These support groups can also connect you with good therapists and other types of help.

Practice Mindfulness Meditation

Mindfulness and meditation will help you live in the present moment, further reducing your intrusive thoughts. To practice mindfulness meditation, find a quiet spot in your home. Ideally, that would be a room without TVs, computers, and any other potential distractions. However, any other quiet place where nothing will disturb you is also good enough.

Sit comfortably and focus on your breath. Breathe in, then breathe out. Repeat. Your thoughts will come to you, and some will be intrusive. Notice all these thoughts, but without a judgment, whether they are good or not. These thoughts exist; you have acknowledged them, and that's it. Keep your focus on your breath.

Try doing a whole-body scan. Start from the tip of your head and move down your body until you reach the tips of your toes. Pay attention to every part of your body and the sensations you feel on it. How do your face, your neck, your arms, stomach, chest, and legs feel? Don't forget your breathing.

Do this every day for at least 5-10 minutes. You can even do it multiple times per day, whenever you have time and feel like it.

Stay Patient and Persistent

Finally, no matter what kind of therapy and other useful activities you choose to deal with intrusive thoughts, you need to stay patient and persistent. Obviously, you won't get better overnight, but you need to keep trying and keep pushing. It will pay off eventually, and you will be glad you persisted.

Conclusion

Living with disturbing and unwanted thoughts can feel like a constant battle. However, it's important to remember that you don't have to face this struggle alone. By seeking professional help and implementing helpful strategies, you can regain control over your mind. Take small steps each day to manage these thoughts, and with time, you can find peace and freedom. Don't let these thoughts define you—there is a way forward to a happier, more peaceful life.

Frequently Asked Questions

How Do You Manage Intrusive Thoughts?

If you experience unwanted intrusive thoughts, follow the tips from this article to deal with them. Since the healing process can be long, learn how to minimize the negative effects of these thoughts on your life. For example, you can share your struggles with your friends, family, coworkers, and other people around you. This way, they will support you and understand when you are having a particularly bad day. Your therapist will have even more tips on how to deal with intrusive thoughts during your healing process.

What If My Intrusive Thoughts Are Real?

Intrusive thoughts tend to make us doubt ourselves and what is real. No matter how realistic and vivid they might seem, they are just thoughts. Many of them are extremely irrational, and the chance that they could be real is zero. By processing the causes of these thoughts, you will manage to see that they aren't real, and that will be an additional step towards healing.

Are Intrusive Thoughts Normal?

When speaking about mental health, experts try to avoid using the word "normal" because it has led to frequent stigmatization of people with mental health issues in the past. It's probably better to use the word "common." While intrusive thoughts aren't something to ignore, they are relatively common. According to the Anxiety & Depression Association of America, approx. 6 million Americans are suffering from these thoughts. Worldwide, that number is much higher. So, if you are going through this issue, remember that you are not alone, and there are many people out there with the same struggle!