How to Stop Intrusive Thoughts: Effective Strategies

February 3rd, 2025

Do you struggle with intrusive thoughts? How often do you experience unwanted thoughts and what are those thoughts usually about? You may be surprised to learn that it’s a very common aspect of human experience. A 2014 study found that 94% of people have experienced intrusive thoughts within the last 3 months.

It’s something we all can experience from time-to-time. However, for many people, intrusive thoughts can take over, creating a cycle of anxiety and emotional distress. Keep reading to learn how to stop intrusive thoughts, what intrusive thoughts are, and why these obsessive intrusive thoughts may be occurring.

What are Intrusive Thoughts?

Let’s begin by defining what an intrusive thought is. An intrusive thought is an unwanted, involuntary thought, image or urge that can be disturbing, upsetting or distressing.

I would like to clarify that while some intrusive thoughts may include disturbing content that feels out of character for the person experiencing them, intrusive thoughts are incredibly common and not a reflection of your true desires, intentions, or beliefs.

Despite their unsettling nature, having intrusive thoughts does not make you a horrible or bad person, it simply makes you human!

Why do intrusive thoughts occur?

While we have established that having intrusive thoughts is normal, having an excessive amount of Intrusive thoughts can be the result of how the brain processes stress, emotions, and information. They can occur for several reasons, including:

Cognitive Sensitivity: People who are naturally more sensitive or prone to overthinking may be more likely to experience intrusive thoughts.
Stress and Anxiety: High levels of stress or anxiety can make intrusive thoughts more frequent. Your brain may overreact to perceived threats, generating thoughts that feel alarming.
Mental Health Conditions: Intrusive thoughts are common in conditions like obsessive-compulsive disorder (OCD), generalized anxiety disorder (GAD), and post-traumatic stress disorder (PTSD). For example, in OCD, intrusive thoughts often trigger compulsions as an attempt to neutralize the distress they cause.
Suppression Effect: Actively trying to suppress a thought can make it more persistent. For example, when someone tells you not to think of a pink elephant, it’s often the first thing that comes to mind.
Past Trauma or Experiences: People with unresolved trauma or difficult experiences may experience intrusive thoughts as a way for the brain to process these events.

OCD and Intrusive Thoughts: A Common Misconception

Intrusive thoughts are most commonly linked or associated with Obsessive-Compulsive Disorder (OCD) by many people, but many don’t realize that intrusive thoughts commonly appear as part of other anxiety-related conditions. It’s worth noting that while intrusive thoughts are a central feature of OCD, they don’t always mean someone has OCD.

In fact, as we mentioned before, nearly everyone experiences intrusive thoughts from time to time, and they can occur in other mental health issues such as anxiety, PTSD, or even during periods of high stress, without necessarily pointing to an OCD diagnosis.

The main distinction for OCD intrusive thoughts and intrusive thoughts not related to OCD lies in how much these thoughts disturb and preoccupy the individual, and whether or not they trigger compulsive actions as a way to cope with them.

Types of Intrusive Thoughts

The content of an intrusive thought can vary, however, the most common intrusive thoughts revolve around self-criticism or doubting ourselves or our abilities. Another type of intrusive thought that can be common are thoughts about safety and risk. Other categories of intrusive thoughts include thoughts about sex, violence and death.

One of the first steps to coping with intrusive thoughts, is to identify the thought as intrusive. So, how can you tell if you are experiencing intrusive thoughts? There are some signs to look for. The thought is unusual for you or out of context. An intrusive thought is usually very different from your typical thoughts. For example, it might be uncharacteristically violent.

The thought is bothersome or upsetting to you. If a thought is disturbing and it's something you want to push out of your mind, it might be an intrusive thought. The thoughts are repetitive or hard to control. Intrusive thoughts can persist and be difficult to push out of our mind.

Here are some examples of intrusive thoughts:

“What if I push someone in front of the train?” or “What if I hurt my loved one?”. These are examples of violent intrusive thoughts.
“What if I fail and everyone judges me?”. This is an example of a perfectionism related intrusive thought.
“Everyone else is better than me; I don’t belong here." This is an example of an intrusive thought related to self worth.

How Intrusive Thoughts Affect Your Mental Health

Intrusive thoughts may or may not be a sign of a mental health condition. Remember it’s something we all experience, the frequency and intensity of our intrusive thoughts can determine how distressing our thoughts are and what type of support we may need to cope with our negative thought patterns. Biological factors can also play a role in our thought processes as well. At other times, our mind may interpret a threat coming from our environment.

While everyone may experience these occasionally, intense and constant intrusive thoughts can significantly impact mental health. When intrusive thoughts become persistent, they can lead to heightened anxiety, prolonged stress, and an overall sense of mental unrest.

Individuals may find themselves caught in a cycle of fear and frustration as they struggle to manage or suppress these thoughts. This ongoing battle can disrupt daily functioning, affecting concentration, sleep, and interpersonal relationships.

If the intrusive thoughts are not just random annoyances but persistent, severe disruptions that necessitate professional intervention, they may be tied to various mental health disorders, including generalized anxiety disorder, OCD, post-traumatic stress disorder, body-image related or eating disorders or even postpartum depression.

Effective Strategies to Stop Intrusive Thoughts

Here are some tips that can help you manage your intrusive thoughts:

Observe your thoughts without judgement: It’s important we don’t judge ourselves for our thoughts. We’re not in control of every thought we have, although we can learn to redirect our thoughts with practice. Our thoughts are information for understanding our internal experiences, but we are not our thoughts and having a thought doesn’t necessarily reflect our beliefs or a desire to act on it. What we want to do instead is practice the ability to observe our thoughts with curiosity.
Labeling your thoughts as a thought: Recognizing and verbally labeling intrusive thoughts as "just a thought" to create distance from them. This helps to remind us that a thought is just a thought. We can learn to be critical of our negative thoughts instead of believing it at face value.
Grounding yourself in the present moment: Bringing awareness to the present moment by focusing on sensory experiences like sights, sounds, smells, and touch, can help to slow down our thought processes. It’s important to note that this can take practice.
Find a method for externalizing your thoughts: Some methods for externalizing thoughts include journaling, speaking thoughts aloud to yourself, sharing your thoughts with another person or therapist or expressing your thoughts through creative expression. This will also allow you to gain insight into your thought patterns by engaging with our thoughts directly.
Identify healthy distractions: Distraction techniques involve doing something that takes your mind away from your intrusive thoughts temporarily. This could be watching a movie, reading a book, or listening to music.
Consider exercise or taking a walk in nature: Exercise can have a lot of benefits to our mood and thinking processes. I try to encourage my clients to look for exercise activities they enjoy. Also, research suggests that spending time in nature can be calming, bring peace and reduce distress and distressing thoughts.
Practice self-compassion: It’s important not to fight with your intrusive thoughts or ourselves. Be kind to yourself. Be mindful of your self-talk and adjust your internal dialogue so that your inner voice is compassionate towards yourself. Treat yourself like a good friend. This will reduce stress and improve the quality of our thoughts.
Practice good self-care: Sleep well, eat healthy meals and engage in activities that bring about a sense of peace. Intrusive thoughts can occur more often when we’re stressed, or our basic needs aren’t met. It’s important to take good care of ourselves daily, this will make the challenges we do have more manageable. Don’t ask yourself to do too much.

When to Seek Professional Help for Intrusive Thoughts

I hope you find these tips helpful for managing intrusive thoughts! Remember that we don’t have to face our challenges alone. We may need support from loved ones or professional help in the form of intrusive thoughts therapy or maybe OCD medication depending on your situation.

If you are experiencing constant intrusive thoughts that are causing you distress or beginning to dominate your day-to-day thinking, you should seek professional intervention from a therapist near you or a psychiatrist.

Here are some other signs that may indicate you should seek professional help:

Disruption to Daily Life: If intrusive thoughts are interfering with your ability to work, maintain social relationships, or carry out daily activities.
Emotional Distress: If the thoughts are causing significant anxiety, fear, guilt, or depression, this is a strong indication that professional guidance could be beneficial.
Compulsive Behavior: Sometimes, intrusive thoughts are linked with compulsive behaviors, as seen in conditions like OCD. If you find yourself engaging in repetitive actions to manage your thoughts, this is a sign that treatment from an OCD therapist or OCD psychiatrist near you may be necessary.
Sleep Disturbances: If intrusive thoughts keep you awake at night or disrupt your sleep pattern regularly, it could affect your overall health and mental well-being.

Psychotherapies such as Cognitive Behavioral therapy, Acceptance and Commitment therapy, and Exposure and Response prevention for more severe negative thought patterns, have shown success in equipping people with the tools they need to manage intrusive thoughts.

Although not a direct treatment, Psychodynamic therapy has shown promise in helping individuals manage intrusive thoughts. This form of therapy focuses on exploring the unconscious mind and how past experiences or unresolved conflicts may be contributing to our intrusive thoughts.

There are also medication options that can be explored with a physician to treat conditions that may be contributing to the emergence of intrusive thoughts.

If you feel your intrusive thoughts are taking over your life or adding unwanted stress and anxiety into your life, seek out mental health services like those offered at Clarity Clinic, where you can receive the best intrusive thoughts therapy and psychiatric care in Chicago.

Psychiatrists & Mental Health Therapists Near You For Intrusive Thoughts

Struggling with intrusive thoughts? You’re not alone. At Clarity Clinic, we understand how overwhelming and isolating these thoughts can be, whether they stem from OCD, anxiety, PTSD, or other mental health conditions. As Chicago’s leading mental health clinic, we specialize in providing compassionate, evidence-based care to help you regain control and find peace of mind.

Why Clarity Clinic?

Care for Intrusive Thoughts: Our team of highly skilled psychiatrists and therapists specializes in treating intrusive thoughts, OCD, anxiety, PTSD, and related conditions. We tailor our approach to your unique needs, ensuring you receive the most effective treatment possible.
Comprehensive Therapy Options: From OCD therapy (including Exposure and Response Prevention) to trauma-focused care and anxiety management, we offer a wide range of treatments designed to address the root causes of intrusive thoughts.
Convenient Online Therapy: Can’t make it to the clinic? No problem. We offer secure, confidential online therapy sessions, so you can access expert care from the comfort of your home.
Holistic, Patient-Centered Approach: At Clarity Clinic, we believe in treating the whole person, not just the symptoms. Our goal is to empower you with the tools and strategies you need to thrive.
Trusted by Chicagoans: As one of the top-rated mental health clinics in Chicago, we’ve helped countless individuals overcome intrusive thoughts and reclaim their lives.

Intrusive thoughts don’t have to control your life. At Clarity Clinic, we’re here to help you break free from the cycle of fear and doubt. Whether you’re seeking in-person care with a therapist in Chicago or prefer the flexibility of online therapy, our team is ready to support you every step of the way.

Contact Clarity Clinic today to schedule your consultation at our Loop, River North, Lakeview Broadway, Lakeview Belmont, Evanston, or Arlington Heights location, and discover why we’re Chicago’s trusted choice for mental health care.

Start getting the best therapy near you today! Whether you are dealing with OCD and looking for OCD treatment in Chicago or simply want to learn how to manage intrusive thoughts related to something else, your brighter, calmer future begins here.

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Related Readings:

- What is OCD? Your Expert Guide

- Staying Motivated in OCD Treatment

- How to Master Intrusive Thoughts in 5 Simple Steps

Intrusive Thoughts: Commonly Asked Questions

Are intrusive thoughts normal?

Yes, intrusive thoughts are completely normal and something almost everyone experiences from time to time. They can be strange, disturbing, or even alarming, but having them doesn’t mean there’s something wrong with you. It’s how you respond to these thoughts that matters most.

Do intrusive thoughts mean anything?

Intrusive thoughts don’t necessarily mean anything about who you are or what you might do. They are often random and don’t reflect your true desires, values, or intentions. However, if these thoughts are frequent, distressing, or interfere with your daily life, they may indicate an underlying mental health condition like OCD, anxiety, or PTSD.

What are OCD intrusive thoughts?

OCD intrusive thoughts are unwanted, repetitive thoughts that cause significant distress. People with OCD often feel compelled to perform rituals or compulsions to neutralize the anxiety these thoughts create. For example, someone with OCD might have intrusive thoughts about contamination and feel driven to wash their hands repeatedly. OCD intrusive thoughts are a key symptom of the disorder and often require specialized treatment.

Can anxiety cause intrusive thoughts?

Yes, anxiety can absolutely cause intrusive thoughts. When you’re anxious, your brain may fixate on worst-case scenarios, fears, or doubts, leading to intrusive thoughts. These thoughts can feel overwhelming, but they are a common symptom of anxiety disorders and can be managed with the right treatment.

Do intrusive thoughts ever go away?

Intrusive thoughts can lessen or even go away with proper treatment and coping strategies. Therapy, such as Cognitive Behavioral Therapy (CBT) or Exposure and Response Prevention (ERP), can help you learn to manage and reduce the frequency and intensity of these thoughts. While they may not disappear entirely, they can become much less distressing over time.

Do I need medication for intrusive thoughts?

Medication isn’t always necessary for intrusive thoughts, but it can be helpful in some cases, especially if the thoughts are severe or linked to conditions like OCD, anxiety, or PTSD. A psychiatrist can evaluate your symptoms and determine if medication, such as SSRIs, could be a helpful part of your treatment plan.

Do I need therapy for intrusive thoughts?

Therapy is often highly effective for managing intrusive thoughts, particularly if they are causing significant distress or interfering with your life. Therapies like CBT, ERP, and mindfulness-based approaches can help you understand and reframe these thoughts, reduce their impact, and develop healthier coping mechanisms. If intrusive thoughts are affecting your well-being, reaching out to a therapist is a great step toward healing.