Have you ever had a thought pop into your head that you didn’t want or didn’t understand? Do you ever want to stop thinking about something but can’t? The thought might have been something strange, upsetting or completely out of character for you. These kinds of thoughts are called intrusive thoughts. They can be really confusing and sometimes scary, but knowing what they are and how to manage them can help you feel more in control. 

What is an example of an intrusive thought?

Intrusive thoughts are unwanted and often distressing thoughts that suddenly enter your mind. Everyone can experience intrusive thoughts from time to time, but they can be troubling if they happen frequently or become overwhelming. Examples of intrusive thoughts include:

• Worries about your safety
• Unwanted violent thoughts of harming yourself or others
• Disturbing or inappropriate thoughts
• Obsessive worries
• Contamination fears
• Embarrassing moments replaying
• Sexual intrusions
• Superstitious or magical thinking
• Personal identity doubt
• Health anxiety

These are several examples of how intrusive thoughts can be random, distressing and out of character. Having these thoughts doesn’t mean you’ll act on them or that they define who you are. Understanding that they are just thoughts can help reduce their power over you.

How intrusive thoughts can affect you

It can be distressing to experience intrusive thoughts. They can make you feel:

• Anxious
• Confused
• Upset

In some cases, if you try to ignore or suppress these thoughts, they can become more frequent or intense. This can lead to a vicious cycle — the more you try to push them away, the more they seem to come back. 

Intrusive thoughts can also affect your behavior. Due to your worry about what intrusive thoughts you’ll have or how they’ll affect you, you may avoid certain:

• Places
• Activities
• Situations

This can limit your daily activities and affect your overall well-being. 

Mental health conditions that can cause intrusive thoughts

Intrusive thoughts can sometimes be linked to specific mental health conditions, for example:

• Generalized anxiety disorder
• Panic disorder 
• Obsessive-compulsive disorder
• Depression 
• Post-traumatic stress disorder
• Bipolar disorder

Strategies to help you manage intrusive thoughts

While experiencing intrusive thoughts can be challenging, there are ways you can manage them and reduce the impact they have on your life:

• Recognize that they’re just thoughts — Remember, intrusive thoughts are just that — thoughts. They don’t define who you are or what you want. Understanding that these thoughts are a natural part of your mind’s activity can help reduce their power over you. 

• Don’t try to push them away — Trying to force intrusive thoughts out of your mind can sometimes make them stronger. Instead of ignoring them, try to acknowledge the thought without judgment and let it pass. 

• Practice mindfulness techniques — Mindfulness techniques involve paying attention to your thoughts and feelings in the present moment without judgment. To help you stay focused and reduce the impact of intrusive thoughts, you can use techniques such as:

• Deep breathing — Take slow, deep breaths in and out to help yourself relax.

• Meditation — Take a few minutes each day to sit quietly and focus on your breath or a calming image. 

• Grounding exercises — You can use your five senses to connect with the present, like feeling the texture of something or listening to sounds around you.

• Challenge negative thoughts — If intrusive thoughts are making you anxious, try to challenge them by questioning their validity. Ask yourself if the thought is realistic or if there is evidence to support it. 

• Engage in positive activities — You can shift your focus away from intrusive thoughts by distracting yourself with activities you enjoy, like:

• Hobbies
• Sports
• Quality time with friends and family

• Create a healthy routine — Having a set daily routine can help you manage stress, which can make intrusive thoughts less of an issue. Make sure to include time each day for:

• Relaxation
• Exercise
• Healthy meals

• Set limits with technology — Take steps to set boundaries and limit your exposure to social media and other digital platforms. This can help you avoid exposure to stressful or upsetting content online, which can help reduce intrusive thoughts. 

• Be kind to yourself — When you have intrusive thoughts, remember to be kind to yourself. Having these thoughts doesn’t make you a bad person. Treat yourself with the same kindness you would offer a friend in a similar situation. 

• Keep a thought journal — Write down your intrusive thoughts and how you respond to them. This can help you notice patterns and find ways to challenge and manage your thoughts. 

• Seek professional help — If the intrusive thoughts are becoming overwhelming or affecting your daily life, it’s crucial to seek help from a mental health professional. A therapist, counselor or psychiatrist can provide strategies and support tailored to your specific needs.

• Talk about it — Sometimes, sharing your experiences with someone you trust can help you feel supported and understood. Talking about your intrusive thoughts with a friend, family member or therapist can help reduce their impact and provide relief. 

If you’re struggling, you don’t have to navigate this challenge alone. There are effective strategies and resources available to help you. 

Embrace U offers complete support for teens facing mental health challenges, including intrusive thoughts

At Embrace U, we understand the challenges teens can face with their mental health, including experiencing intrusive thoughts. We offer a unique approach to intensive outpatient therapy to provide adolescents and teens with extra support when weekly therapy sessions aren’t enough help. Our sessions are after school, so you can keep your life as typical as possible while receiving the care you deserve. By addressing the underlying mental health conditions that can contribute to intrusive thoughts and the overwhelming impact they can cause, we can empower you to take control of your mental health and live a more fulfilling life. 

Contact our team today for more information or to schedule an initial appointment.