Should I Be Worried About Intrusive Thoughts?

Have you ever had unwanted thoughts or images pop into your head? If you do, then you shouldn’t be alarmed. Almost everyone experiences intrusive thoughts from time to time, and they don’t reflect who you are as a person.  

Although unwanted thoughts are a common occurrence, they can still be unsettling when you experience them. Distressing thoughts can come out of nowhere, and they can leave you feeling disturbed or concerned for your mental wellbeing. Understanding why they happen and where they come from can help you manage their negative impact on you.

Let’s take a look at what distressing thoughts are, where they come from, and how you can overcome them.

Distressing Thoughts—What Intrusive Thoughts Are and Why They're Scary

Intrusive thoughts are involuntary thoughts or images that seem to come out of nowhere. They can be distressing, causing you mental discomfort, emotional distress, or anxiety. Intrusive thoughts don’t reflect who you are as a person, and this is why they can be particularly unsettling.

Although intrusive thoughts don’t align with who you are, they can cause you to question your morals and values. It’s important to understand that everyone has them, and they don’t define you in any way.

Read our related article to learn more about anxiety, its symptoms, and how it’s treated.

Image: an older man with a button-up vest and white dress shirt rubbing his eyes. He's sitting at his work desk at a model shop. Text: Intrusive thoughts are involuntary thoughts or images that seem to come out of nowhere.

Why Intrusive Thoughts Are Scary

Intrusive thoughts appear unexpectedly, and they can be graphic, violent, or disturbing. Even if you're happy or in a typical state of mind, they can still pop up out of nowhere. You don't want to think of these things, and it can be scary when they occur against your will. 

Having intrusive thoughts can make it seem like there’s something wrong with you, or you’re a bad person for having them in the first place. Intrusive thoughts are usually out of character for you, and they don’t align with your usual thoughts, beliefs, or morals. This can cause you to fear that you’re not who you think you are, and this can be particularly troubling and scary. 

Although intrusive thoughts are a common occurrence that everyone experiences, it doesn’t make it any less scary when they happen. That being said, they’re not an indication that you want bad things to happen or you’re a bad person.

Read our related article to learn about passive suicidal ideation.

What Causes Intrusive Thoughts? Where They Come From and What Makes Them Worse

Intrusive thoughts are completely natural, and they’re used to help the brain process information. Whether you’re aware of it or not, your brain is constantly working and processing information and stimuli. Intrusive thoughts seem to come out of nowhere, because they often come from the subconscious part of your brain.

Intrusive thoughts often come from stress, anxiety, or subconscious fears. Stress and anxiety are powerful stimuli that cause your brain to focus on the worst-case scenario. Your fears can also lead to intrusive thoughts, and your brain uses them to deal with perceived threats.. 

What Causes Intrusive Thoughts to Get Worse?

Certain mental health conditions can increase the frequency and severity of intrusive thoughts. For example, intrusive thoughts are commonly associated with obsessive compulsive disorder (OCD). Individuals with OCD often experience intrusive thoughts that can be distressing, and this leads to compulsive behaviors to soothe them.

In addition to OCD, there are other mental health conditions that can increase the frequency of intrusive thoughts. Some of these mental health conditions can include:

Intrusive thoughts are just a single symptom of these mental health conditions. If you’re experiencing intrusive thoughts in addition to other symptoms, then you should consult a mental health professional for an accurate diagnosis. 

Image: A person in an orange sweater with their hands clasped together, leaning their arms on a railing overlooking a forest lake. Text: Individuals with OCD often experience intrusive thoughts that lead to compulsive behaviors to soothe them.

Read our full guide on OCD for more information on OCD and how it’s treated.

Can You Get Rid of Intrusive Thoughts?

Intrusive thoughts won’t ever go away completely. They’re a natural byproduct of the brain’s everyday processes, and they can’t be avoided. In fact, trying to avoid or suppress intrusive thoughts only makes them worse and more frequent. When you try to avoid certain thoughts, your brain tends to fixate on them instead, and this is called the ironic process theory. 

Although you can’t get rid of intrusive thoughts completely, you can manage the impact they have on your mental wellbeing. 

Read our related article to answer the question: Is OCD curable?

How to Manage Intrusive Thoughts

The first method for managing the impact of intrusive thoughts is by practicing self-compassion. It’s important to understand that your thoughts don’t define you, and they aren’t a reflection of who you truly are. Be kind to yourself when you experience distressing thoughts, and remind yourself that it’s completely normal to have them. 

Intrusive thoughts can dominate your mental space and feel like they require attention. This is especially true for individuals suffering from mental health conditions like OCD. Let these thoughts pass, and don’t assign them unnecessary importance or urgency.

No image. Text: How to Manage Intrusive thoughts: practice self-compassion, remind yourself that it's normal to have them, let them pass, don't assign them unnecessary importance or urgency, and seek help from a mental health professional.

Another way to manage intrusive thoughts is by seeking help from a mental health professional. Mental health experts can provide you with a formal diagnosis and administer effective therapy techniques like cognitive behavioral therapy (CBT). CBT helps individuals identify harmful thoughts and replace them with healthier alternatives.

‍Explore our mental health resources to learn more about common mental health conditions and how we treat them.

Sequoia Behavioral Health—Helping You Achieve Mental Wellness

Many times, frequent and severe intrusive thoughts are a single symptom of an overarching mental health condition. At Sequoia Behavioral Health, we can help you uncover the root of your distressing thoughts and provide effective treatments to overcome them. We combine compassionate care with proven strategies to identify your needs and develop a personalized treatment plan.

If you or a loved needs help achieving mental wellness, reach out to our mental health professionals today, 

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