Have you ever experienced a sudden, unwelcome thought or image that pops into your mind, catching you off guard or even causing distress? If so, you’ve encountered intrusive thoughts. It’s a common experience, more widespread than many people realize.
Intrusive thoughts are defined as unwelcome, involuntary thoughts, images, or urges that enter your mind seemingly out of nowhere. These thoughts are often characterized by their disturbing or upsetting nature, and they are typically the last thing you would consciously choose to think about.
Dr. Lauren Edwards, a psychiatrist, explains, “They can range from a thought that makes you feel a little bit uneasy to being wholly disturbing. And usually, it’s the last thing you want to think about.”
Intrusive thoughts can manifest in various forms, including:
- Violent or sexual thoughts: These might involve graphic images or urges that are contrary to your values and desires.
- Frightening thoughts: Thoughts that trigger fear or anxiety, often related to potential harm or danger.
- Phobia-related thoughts: Intrusions centered around specific phobias or deep-seated fears, intensifying anxiety related to these fears.
- Disgusting thoughts: Thoughts that evoke feelings of revulsion or contamination.
- Embarrassing or shameful thoughts: Thoughts that trigger feelings of shame, guilt, or social discomfort.
- Amoral or blasphemous thoughts: For individuals with strong religious beliefs, these thoughts can be particularly distressing as they contradict their moral or religious principles.
Are Intrusive Thoughts Normal?
The reassuring truth is that experiencing intrusive thoughts is a common human phenomenon. Many intrusive thoughts are considered within the realm of normal mental experience, fleetingly passing through the mind without causing significant impact.
However, Dr. Edwards points out that some intrusive thoughts can become persistent and bothersome. When this happens, individuals may find themselves dwelling on the thought, leading to rumination and increased anxiety.
If you are experiencing a distressing intrusive thought, Dr. Edwards suggests a helpful approach: instead of immediately trying to suppress it, take a moment to acknowledge it for what it is – an intrusive thought.
“You can just say to yourself, ‘Oh, there’s that thought again,’” she advises. “Acknowledge it and then consciously refocus your mind on the present moment without ruminating on it.”
This technique, practiced consistently, can gradually diminish the power of intrusive thoughts. With time and patience, you may notice these thoughts losing their grip and fading away more quickly.
Are Intrusive Thoughts Associated with Mental Health Conditions?
While occasional intrusive thoughts are normal, when they become overwhelming, frequent, and start interfering with daily life, they can be indicative of an underlying mental health condition. Intrusive thoughts are often a prominent symptom in conditions such as:
- Obsessive-Compulsive Disorder (OCD): OCD is characterized by persistent, intrusive thoughts (obsessions) that trigger anxiety and lead to repetitive behaviors or mental acts (compulsions) aimed at reducing that anxiety.
- Post-Traumatic Stress Disorder (PTSD): Individuals with PTSD may experience intrusive memories, thoughts, and flashbacks related to a traumatic event.
- Eating Disorders: Intrusive thoughts about food, body image, and weight are common in eating disorders like anorexia nervosa and bulimia nervosa.
- Postpartum Depression or Anxiety: New mothers can experience intrusive thoughts related to their baby’s safety or their ability to care for the child.
- Generalized Anxiety Disorder (GAD): People with GAD often experience excessive worry and intrusive thoughts about various aspects of life.
Importantly, Dr. Edwards emphasizes that if intrusive thoughts are part of a mental health condition, they are a symptom that can be effectively treated.
What Causes Intrusive Thoughts?
Stress is frequently identified as the primary trigger for intrusive thoughts. Various factors can exacerbate stress levels and contribute to the emergence of intrusive thoughts, including:
- Disruptions to Normal Routines: Changes in daily schedules or routines can create instability and increase stress, potentially triggering intrusive thoughts.
- Lack of Adequate Sleep: Sleep deprivation significantly impacts mental well-being and can heighten vulnerability to intrusive thoughts.
- Hormonal Shifts: Hormonal fluctuations, such as those experienced during menstruation, pregnancy, or postpartum, can influence mood and increase the likelihood of intrusive thoughts.
Dr. Edwards notes, “Many people experience intrusive thoughts when things happen that make them feel vulnerable, like a big life change of a new baby or a move. Reading about daily mass shootings in the news, a global pandemic, or a doctor’s appointment are things we’re all facing every day.” These events can create a sense of vulnerability and contribute to the occurrence of intrusive thoughts.
Are Intrusive Thoughts Harmful?
The crucial point to understand is that, in themselves, intrusive thoughts are not harmful. Dr. Edwards cites research studies on individuals with OCD who experienced violent intrusive thoughts. These studies revealed no increased risk of acting on these thoughts.
Experiencing a disturbing thought does not equate to a desire to act on it. In fact, intrusive thoughts often reflect our deepest fears and most unwanted scenarios, serving as an indicator of what we value and want to protect.
“Intrusive thoughts tend to reflect our greatest fears or most unwanted scenarios, so you can treat it as a signal of something important to you,” Dr. Edwards explains. “If a new mother is having the intrusive thought of drowning her baby in the bath, which is not uncommon, it’s a manifestation of her connection to this little vulnerable creature who is so fragile and dependent upon her for safety.”
According to a 2017 study, Dr. Edwards mentions that nearly half of all new parents experience violent, intrusive thoughts directed towards their babies. She also highlights that fathers, as well as mothers, can undergo hormonal shifts after the arrival of a new baby, leading to intrusive thoughts.
“I’ve seen a lot of fathers in my practice who come in after having a new baby with an exacerbation of OCD or intrusive thoughts,” she says. “I wish that were better recognized, and we could give a term to it so they can be seen and get help.” This underscores the importance of recognizing and addressing intrusive thoughts in both mothers and fathers in the postpartum period.
Should I Get Help for My Intrusive Thoughts?
Dr. Edwards recommends seeking professional help for intrusive thoughts under specific circumstances:
- Daily Occurrence: If intrusive thoughts are a frequent, daily experience.
- Disruptive to Daily Life: If intrusive thoughts significantly interfere with your ability to function in daily life, affecting your activities, relationships, or overall well-being.
“If they make you feel like you can’t go certain places or do certain things or are really sticking in your head, then get help sooner rather than later,” she advises. “They can be treated very effectively and sometimes very quickly.” Seeking timely help can prevent intrusive thoughts from escalating and impacting your quality of life.
How Are Intrusive Thoughts Treated?
Therapy is a highly effective approach to managing intrusive thoughts. Cognitive Behavioral Therapy (CBT) is a specific therapeutic technique that is particularly helpful in reducing the power of unwanted thoughts.
“I think people worry that if they go to see a therapist, they will have to see them indefinitely,” Dr. Edwards acknowledges. “But with CBT, you don’t have to do the therapy forever for it to work. You can learn the techniques and use them on your own to prevent thoughts from becoming a problem in the future.” CBT equips individuals with practical strategies to manage their thoughts independently.
In cases where intrusive thoughts are particularly persistent or linked to underlying mental health conditions, medications such as Selective Serotonin Reuptake Inhibitors (SSRIs) may be prescribed to address the underlying conditions and alleviate symptoms.
Dr. Edwards emphasizes the importance of early intervention, advising individuals to reach out for help sooner rather than later. She notes that, on average, there is a significant delay of 14 years between the onset of symptoms and seeking treatment for anxiety disorders.
“People tend to suffer for a long time before they seek treatment,” she says. “So I would say, it never hurts to get help, and therapy can be a really good place to start. It can be so empowering. In our anxiety disorders clinic, we don’t just try to medicate your anxiety away. We aim to give people mastery over their anxiety so they can use it when they need to, but it doesn’t bother them as much when it’s not useful.”
If you are experiencing anxiety and wish to explore resources like the CBT for Anxiety Disorders Group (telehealth via Zoom), you can call 402.552.6007. For additional resources or to connect with a therapist, visit nebraskamed.com/connection.
