The voice in our head is often innocent enough. Maybe we are preparing for a presentation, or going over the questions we don’t want to forget to ask at that up coming appointment. Perhaps we are wanting to have a serious conversation with a loved one and we are preparing and anticipating how it will go. What about when the thoughts illicit anxiety or even down right dread? Intrusive thoughts are involuntary, often unwanted and at times distressing thoughts that show up in a persons mind without any warning or known trigger. These thoughts can provoke anxiety or be very out of line with a persons typical train of thought. Intrusive thoughts are not intentional and they can be very hard to control.
Intrusive thoughts are pretty common and can happen to almost anyone. For majority of folks these thoughts are not long lasting and do not cause long term effects. In some cases, they can exacerbate symptoms of anxiety disorders such as OCD or PTSD.
Common Characteristics of Intrusive Thoughts
- Unwanted: The thoughts are not usually chosen by the person thinking them.
- Provoking: Intrusive Thoughts are often anxiety inducing and can be distressing. Intrusive thoughts often include thoughts or images of threaten safety of self or a loved one, fear of harm to self or others, or morally inappropriate things.
- Repetitive: These thoughts are not one and done. They often repeat themselves, return out of no where and can become more pervasive over time.
- Involuntary: These thoughts are not intentional. Typically they show up while a person is focusing on something unrelated. It’s important to note that a person experiencing intrusive thoughts does not WANT to be thinking about these uncomfortable or disturbing things.
What to do with Intrusive Thoughts
There is no one size fits all strategy to managing intrusive thoughts. I often ask clients to consider their current stress and anxiety levels. What is sleep like? Nutrition? Exercise? Work or School? We know if someone is burnt out, fatigued, experiencing higher than typical levels of stress, this can increase anxious thinking and intrusive thoughts. Some other strategies include:
- Radical Acceptance: As part of Acceptance and Commitment Therapy, Radical acceptance is the practice of acknowledging when something is happening, even if we do not like it. Something like, “I recognize I’m having intrusive thoughts. These are rooted in anxiety. I feel very uncomfortable. I don’t like it, and I know I am still safe in this moment.” This strategy is one that requires practice and is often recommended to be done with the help of a licensed therapist.
- Mindfulness and Meditation: Bringing yourself back to the present moment. Adopting an meditation and/or mindfulness practice can help bring us out of our mind (thoughts) and back into our body. Do a quick 5 senses grounding for example. Think of 5 things you can see around you, 4 things you can feel, 3 things you can hear, 2 things you can smell and one thing you can taste. Notice what you’re feeling in your body. Notice how breath feelings going in and out of yourself. This not only helps the body and brain relax, but is a helpful distraction tool
- Positive Distraction: is engaging in an alternative activity that distracts you from the intrusive thought. Things like physical exercise, hobbies, other tasks that can help redirect our focus and attention from the intrusive thoughts.
- Self Care and Routine: This can help to mitigate stress and anxiety that often triggers anxious thinking and intrusivity.
- Journaling: Write it down. This externalizes the thought from our brain. When our eyes see it on paper it is a reminder that we will not forget, it is out of our body and can decrease the perceived amount of power it has.
- Seek professional Help: If intrusive thoughts are consistent and causing you distress it is a good idea to speak to a registered therapist that can help. It may be someone that is trained in Cognitive Behavioural Therapy and/or Somatic Treatment techniques.
*** Please note this is educational information only and not a substitute for therapeutic intervention.*** We always recommend speaking with your health care professional for assistance in diagnosing and treating any distressing symptoms.
Take good care