5 Strategies to Stop Intrusive Thoughts from Taking Over Your Life

Do you know those thoughts that randomly pop into your head and drag you down a rabbit hole? Or those images that flash in your mind? They seem to come automatically and can fill you up with anxiety. Even now as I write about this experience I feel almost overwhelmed. In the therapy world, we refer to these unwanted and distressing thoughts and images as intrusive thoughts.

Intrusive thoughts can be unsettling, but they’re a common part of the human experience. You can think of intrusive thoughts as random scraps of paper that don’t really have a place to go but your brain tries to file them away. These random scraps have no meaning but your brain tries to stick them somewhere. What makes them distressing is the sense we try to make of them, the meanings we attach, and the fact that these thoughts (and images) tend to stick in our minds. They stick because they’re often fantasies or thoughts about things we find unacceptable and fear we might act on.

Here are some quick tips to cope with these intrusive thoughts:

• Allow yourself to have them. Intrusive thoughts are a normal part of the human mind. Try allowing them to be there without pushing them away or judging yourself. Remind yourself: “This is just a thought—not a fact, not a plan, and not a reflection of who I am.”
• Check the facts. Ask yourself how likely it is you will act on this thought. Most of the time, the answer is “not likely at all.” (Important note: If you ever feel unsure about your safety or someone else’s, reach out to a crisis line, hospital, or mental health provider for support). It’s common to think or picture something distressing without any intention of acting on it. If the thought feels uncomfortable but doesn’t match your values or intentions, it’s okay. It’s not harmful, and it doesn’t mean anything is wrong with you.
• Label and challenge the thought(s). Intrusive thoughts often include black-or-white or catastrophic thinking. Ask yourself: “is this thought true?” and then “if a loved one told me this, what would I say to them?” Offering yourself that same compassion can help shift perspective.
• Practice mindfulness. Notice the thought, acknowledge it, and bring your focus back to the here and now. You don’t have to fix or analyze the thought—just let it pass through, like a cloud in the sky.
• Keep going with your day. When an intrusive thought arises, try to continue doing whatever you were doing before. Let the thought be there in the background without giving it extra attention. Over time, this helps reduce its impact

Intrusive thoughts are common. If they start to feel unmanageable, then it can be an indication of an underlying mental health concern, such as anxiety, OCD, perinatal/postpartum mood disorders, or PTSD, to name a few. It’s important to check with your healthcare provider if you’re feeling highly distressed by these thoughts and images.