What was that thought that just popped into your head? Did it seem random and unexpected, or was it something you anticipated thinking about? Sometimes you can experience unwanted, intrusive thoughts on a regular basis, even though you’d rather not have them come across your mind. Are intrusive thoughts normal or cause for concern? Are they a sign of a deeper issue? And if you do have them, can intrusive thoughts go away?
What are Intrusive Thoughts?
According to a study by Queen’s University, we have more than 6,000 thoughts per day, on average. Other sources will say that we have even more. If you think about it, that’s a lot of thoughts (no pun intended). Many of those may seem familiar, such as thinking about work, what you want to eat for breakfast, your plans for the holidays, your friends and loved ones, or your favorite TV shows.
Other thoughts, however, may seem completely random and strange. You may have no idea where they came from and why you’re thinking about them. Maybe it was a daydream, maybe it was something silly or outrageous. Perhaps you were reminded of an innocuous memory from long ago, or a fleeting worry. But these random thoughts pass through your mind, and before you know it, they’re out of your consciousness altogether.
And then there are intrusive thoughts. Intrusive thoughts are not just random everyday thoughts. So what are intrusive thoughts, exactly? PositivePsychology.com defines intrusive thoughts as “thoughts that enter our consciousness, often without warning or prompting, with content that could be alarming, disturbing, or just flat-out weird. These thoughts are unwanted, distressing, and often incongruent with an individual’s values.” Because they’re distressing, shares Harvard Health Publishing, they may cause you to feel ashamed or worried. The more you try to stop thinking about an intrusive thought, the more you end up thinking about it. The nature of intrusive thoughts are often:
- Frightening
- Disgusting
- Violent or sexual
- Related to a deep-seated fear or phobia
- Shameful or embarrassing
- Amoral or blasphemous when associated with religion
SOURCE: Nebraska Medicine
But how can you know if you’re experiencing intrusive thoughts or just random, everyday thoughts? Here’s a checklist of telltale signs to look out for when assessing a thought:
- It’s an unusual thought for you: Intrusive thoughts go against the norm of your typical thoughts.
- The thought bothers you: Is the thought disturbing or something you’d rather not have on your mind? If so, it’s likely an intrusive thought.
- It feels difficult to control this thought: Many times, intrusive thoughts run on repeat and are hard to go away.
SOURCE: Harvard Health Publishing
Types of Intrusive Thoughts
What do intrusive thoughts actually look like in reality? Because the mind can generate so many thoughts associated with all kinds of situations and circumstances, intrusive thoughts can run the gamut. However, there are some common types of intrusive thoughts you may encounter, such as:
- Violent intrusive thoughts: intentionally hurting yourself (such as suicidal thoughts) or hurting someone else, especially a loved one
- Sexual intrusive thoughts: acting out sexually in a way that’s against your values, such as touching someone inappropriately or engaging in incestual behavior
- Negative self-talk: having regular thoughts that put yourself down, such as “I’m a failure,” “I won’t succeed,” or “I don’t have what it takes”
- Delusional thoughts: struggling with paranoid thoughts about fears that don’t reflect reality, such as fearing that someone is trying to poison you
- Doubts: persistently worrying about relationships, such as fearing that friend secretly doesn’t like you, or tasks, such as fearing you left the garage door open
- Traumatic memories: experiencing flashbacks or memories associated with a traumatic event from your past, such as a car accident, assault, or natural disaster
- Religious intrusive thoughts: persistently fearing that you’ve upset God or will accidentally do something that goes against your spiritual beliefs or values
SOURCES: Mental Health America and Cleveland Clinic
Are Intrusive Thoughts Normal? Am I Normal?
If you think you’re having intrusive thoughts, your mind may be filled with questions. Are intrusive thoughts normal? Am I normal? No one can read the minds of others, so it’s fair to wonder if you’re the only one who struggles with these unwanted, distressing thoughts.
Believe it or not, having intrusive thoughts is a regular human experience. It’s estimated that over 6 million people in the United States deal with intrusive thoughts, shares the Anxiety & Depression Association of America (ADAA). Therefore, don’t believe any myth that you’re an outlier if you’re struggling with these kinds of thoughts, too. But why are you having such strange, unexpected thoughts over and over again?
To answer this question, it’s important to clear up another myth. A common misconception about intrusive thoughts is that you’re having them because, deep down, your intrusive thoughts reflect your true desires. However, in reality, the opposite is true, shares the ADAA. The strange, intrusive thoughts you’re having are actually an indication that you do not desire what’s occurring in your mind. That means:
- People with violent intrusive thoughts are gentle people in real life.
- People who have intrusive suicidal thoughts really enjoy life.
- People who have intrusive thoughts about yelling blasphemies during a religious service actually value their spiritual life.
So what’s the cause of your intrusive thoughts? For many people, intrusive thoughts are simply a byproduct of how your brain works, shares PositivePsychology.com. The human brain has a tendency to generate random, sudden thoughts, ideas, or images at times. Rather than having a deeper meaning, intrusive thoughts are mostly just an aspect of your brain’s many quirks. ADAA even refers to intrusive thoughts as “junk thoughts” the brain can create as one of the attributes of our mind’s stream of consciousness.
Intrusive Thoughts and Your Mental Health
While anyone can experience intrusive thoughts from time to time, some people are more apt to have them than others. Biological factors, such as hormonal shifts after experiencing childbirth, can lead to increased intrusive thoughts, for example. People struggling with a major life stressor, as well as regular stress or anxiety, may encounter higher amounts of intrusive thoughts, according to Harvard Health Publishing.
Mental health disorders can also make you more susceptible to intrusive thoughts. Intrusive thoughts and depression are often connected, for example, and can lead to thought spirals as a result. If you have obsessive-compulsive disorder (OCD), you may struggle with various obsessions (such as fear of losing control or of contamination), which are intrusive thoughts themselves. Consequently, shares ADAA, you likely engage in various behavioral or mental compulsions as a way to fight against the negative feelings associated with your intrusive thoughts. Examples of these may include:
- Excessive hand washing
- Repeatedly making sure a door is locked
- Mentally rehashing events or conversations
- Silent counting
- Saying lucky phrases
Another compulsion associated with OCD and intrusive thoughts is seeking reassurance. While wanting reassurance from time to time is normal, reassurance-seeking OCD involves taking steps to reduce anxiety associated with your intrusive thoughts or obsessions. By excessively seeking reassurance, you may feel temporary relief. But anxiety eventually returns, so you need to get further reassurance, leading to a continuous cycle of seeking reassurance.
Can Intrusive Thoughts Cause Mental Health Disorders?
Because intrusive thoughts are a common occurrence, there isn’t necessarily cause for concern if you’re having them. They are ultimately just thoughts. However, intrusive thoughts in some cases may be a sign of an underlying mental health disorder, such as OCD, anxiety disorder, depression, or even post-traumatic stress disorder (PTSD). Having a mental health disorder can make intrusive thoughts harder to manage over time. If your intrusive thoughts persist and start to disrupt your daily life, work, or activities you enjoy, it’s best to seek help from a mental health professional.
How to Stop Intrusive Thoughts
If you want to stop having intrusive thoughts, it’s common to fight against them when they arise. You may think you have to suppress them in the moment, but that’s actually another misconception about intrusive thoughts: not every thought you have in life is worth your time, attention, attention, and further examination. As mentioned earlier, reacting to these intrusive, passing thoughts in such a way gives them more power over you. Rather, it’s important to accept the thought for what it is, let it pass, and it will dissipate. Other steps you can take to learn how to stop intrusive thoughts include:
- Don’t judge yourself for having intrusive thoughts
- Practice grounding techniques or mindfulness for intrusive thoughts
- Get help from a mental health professional or therapist
- Seek medication for intrusive thoughts from your doctor
Find Peace of Mind at Defining Wellness Centers
Can intrusive thoughts go away? In time, absolutely. But if they’ve been a continual struggle in your life, or if you think they may be associated with further mental health challenges, we can help. At Defining Wellness Centers in Mississippi, we take an individualized, holistic approach to addressing mental health disorders and addiction through evidence-based and experiential treatment. By treating you as the whole person, we can help you heal from the root causes of your struggles, reclaim your life, and achieve lasting wellness. To learn more about our treatment programs, contact us today.