Unpleasant or disturbing thoughts can be an unsettling experience. These are known as intrusive thoughts, and they can leave you feeling scared and ashamed. It’s why people who experience intrusive thoughts often want to keep them a secret.
Know that everyone experiences times when they think about upsetting ideas and images. It is a completely normal part of life. You may be tempted to try to prevent intrusive thoughts, ignore them, or suppress them. But this can actually cause them to become an even bigger problem. It can lead to a greater focus on the thoughts rather than getting rid of them.
Acknowledging these thoughts is the first step to managing them. And there are resources and tips to help you cope with intrusive thoughts. Here’s what you should know so you don’t feel alone.
What Are Intrusive Thoughts?
Intrusive thoughts are unwanted images or ideas that often pop into your mind suddenly and spontaneously. Intrusive thoughts can also be repetitive. No matter how hard you try not to think about them, they keep coming back.
Our brains are creative and complex. Types of intrusive thoughts can include:
- Concerns about safety, risk, or death.
- Doubts about relationships.
- Off-putting or strange thoughts that don’t make sense.
- Questioning your self-worth.
- Questioning your sexual orientation or identity.
- Religious content and images, especially blasphemous thoughts.
- Ruminating over questions that don’t have an easy answer.
- Sexual content and images.
- Socially unacceptable content and images.
- Violent content and images, such as harming or killing others.
- Worrying over decisions both large and small.
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Are Intrusive Thoughts Normal?
Intrusive thoughts can make you feel like there’s something wrong with you, but having these thoughts is completely normal. An estimated six million people experience intrusive thoughts, according to the Anxiety & Depression Association of America (ADAA).
There are a variety of reasons you may be experiencing intrusive thoughts. Sometimes, it can indicate an underlying issue or mental health disorder. But not necessarily. Other times, it is simply a natural part of life.
Intrusive thoughts will never go away entirely, but knowing about them can help you understand and manage them.
What causes intrusive thoughts?
No one is in total control of their thoughts — and not every intrusive thought has a direct cause. These can just be automatic and random. However, some factors can make you more likely to experience intrusive thoughts, such as:
- Anxiety.
- Brain injury or another health issue.
- Giving the thoughts meaning.
- Hormonal changes, such as after childbirth.
- Imbalance in brain chemistry.
- Stress or stressful events.
- Trauma.
- Underlying mental health conditions, such as anxiety disorders, eating disorders, obsessive-compulsive disorder (OCD), depression, and post-traumatic stress disorder (PTSD).
Are Intrusive Thoughts Harmful?
On their own, intrusive thoughts are not harmful to your mental health. Although distressing, these thoughts are natural, common, and not a red flag for a deeper issue. Attaching meaning to these thoughts and having them affect how you see yourself can cause distress.
If you attach too much meaning to intrusive thoughts and these worries affect your everyday life, that is called obsessive-compulsive disorder.
People more likely to have intrusive thoughts and attach meaning to them include those who:
- Are pregnant, and up to a year after giving birth.
- Have anxiety.
- Have experienced trauma. Those with post-traumatic stress disorder can have intrusive thoughts about the traumatic event.
- Have major depressive disorder.
Anxiety About Intrusive Thoughts
Because intrusive thoughts are often disturbing or out of the norm, it’s understandable to want to figure out why they pop into your mind. There often is no specific reason or meaning for why you have these thoughts. Intrusive thoughts can frighten or disturb you but, on their own, are not red flags for a bigger issue.
People who have intrusive thoughts often feel ashamed or guilty. They worry that having these thoughts means they are a bad person. They may also fear that they’ll act out the thoughts and images in real life. Intrusive thoughts don’t mean you’re a bad person, and most people never act on their intrusive thoughts.
Many new mothers experience intrusive thoughts after giving birth. They may worry that they or someone else will harm their baby. Having postpartum intrusive thoughts does not increase the risk that you will hurt yourself or your child.
Although you’re not alone in having postpartum intrusive thoughts, it’s important to let your doctor or ob-gyn know right away if you are having thoughts of harming your baby or yourself. The sooner you reach out, the sooner you can get the help you need for both of you.
How Can I Manage and Cope with Intrusive Thoughts?
Intrusive thoughts can impact your mental health and well-being. If you are having intrusive thoughts, talk with your doctor or a mental health professional. To prevent intrusive thoughts from causing anxiety or distress, follow these dos and don’ts from the ADAA:
- Accept and allow the thoughts into your mind. Don’t try to push them away.
- Consciously label them as “intrusive thoughts.”
- Continue whatever you were doing before the intrusive thought arose. Allow yourself to feel any anxiety it may have caused.
- Don’t engage with intrusive thoughts.
- Don’t try to prevent the thoughts from happening. This can cause you to focus on them even more.
- Don’t worry about or try to attach a meaning to the thoughts.
- Expect the thoughts to come back again.
- Recognize that these are thoughts, not facts. They do not define you. Rather than thinking “I am dangerous,” reflect that “I had the thought that I am dangerous.”
- Remind yourself that it’s normal to have thoughts that seem weird, taboo, or socially unacceptable.
- Remind yourself that it is your brain’s job to generate thoughts and that these thoughts are automatic.
Where Can I Get Help for Intrusive Thoughts?
When intrusive thoughts impact your daily life, it is time to see a professional. Outside help can sometimes change your reaction to — and perception of — intrusive thoughts.
If intrusive thoughts cause distress or anxiety, reach out to a mental health professional. Cognitive behavioral therapy focuses on thoughts and emotions, which can help you cope with and manage intrusive thoughts.
For more information, call UPMC Western Psychiatric Hospital at 412-624-1000 or 1-877-624-4100 (toll-free).
If you live in Allegheny County and need immediate help or mental health counseling, call the 24/7 resolve Crisis Services hotline at 1-888-796-8226 or visit the walk-in center at 333 North Braddock Ave., Pittsburgh, PA 15208.
Editor's Note: This article was originally published on , and was last reviewed on .