Have you ever wondered why you have intrusive thoughts? Where those thoughts and mental images that can sometimes be at odds with your personality that, for a minute, you stop to wonder if your mind has been hacked pop from?
They seem to come out of nowhere—strange, disturbing thoughts or troubling images that pop into your mind. They might be violent or sexual, or the recurring fear that you’ll do something inappropriate or embarrassing. Whatever the content, they are often unsettling and may bring on feelings of worry or shame. The more you try to push the thoughts from your mind, the more they persist.
I mean, tell me why you would see a puppy and suddenly wonder what it would sound like if you kicked it. Or step off a balcony. Or lick someone’s dirty feet or armpits.
Intrusive thoughts really be that nasty. It’s part of why they are called “intrusive” and not nice names like “welcome” or “inspired”.
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What are Intrusive Thoughts?
Intrusive thoughts are unwanted thoughts that seem to come from nowhere. They can be disturbing and unpleasant. A person usually feels unable to control these thoughts and may find them distracting from daily tasks.
The content can sometimes be aggressive or sexual, or you could suddenly think about a mistake or a worry.
Intrusive thoughts are often triggered by stress or anxiety. They may also be a short-term problem brought on by biological factors, such as hormone shifts. For example, a woman might experience an uptick in intrusive thoughts after the birth of a child.
Sometimes intrusive thoughts are associated with a mental health disorder, such as obsessive-compulsive disorder, where thoughts become so bothersome that they prompt repetitive behaviors or compulsions to try to prevent them from occurring. They are also common in post-traumatic stress disorder, which can be triggered by a life-threatening or extremely stressful event, such as an accident or violent attack.
However, lots of people who experience these thoughts don’t have a mental health disorder.
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Types of Intrusive Thoughts
Intrusive thoughts can come in many forms. Here are a few of them:
1. Violent thoughts
Your thoughts may have dark or violent themes, like hurting yourself or someone else. Often, they’re just harmless, repetitive thoughts that you have no intention of acting on. You don’t even want them in your head. And they’ll pass in time.
But if you find yourself planning to follow through on your aggressive thoughts, you need professional help to manage your emotions. Talk to a doctor or a therapist.
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2. Sexual thoughts
It’s natural to often have sexual thoughts, no matter your gender. When you feel uncomfortable with or shocked by such thoughts, you may fixate on them and try hard to push them away.
Experts say it’s best to remind yourself that these are just passing, automatic thoughts. They don’t define you in any way.
3. Negative thoughts
Sometimes, when things don’t work out as planned, you might think of yourself as a “loser” or feel you’re not good enough. These thoughts should fade as your situation changes. But if they become overwhelming, you could have depression or anxiety.
Talk to a mental health professional about how to control your symptoms.
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Other types of intrusive thoughts
It’s also possible to have other types of intrusive thoughts that do not fit into these categories. You can also have bizarre, weird, or paranoid thoughts that are basically “junk” thoughts. You have no control over them, and most of the time, they have no meaning or relevance in your life. It’s best not to take them personally or pay much attention to them.
But if they last for a long time, or you keep having episodes of them, talk to your doctor to rule out an underlying mental disorder.
Sometimes, people who experience intrusive thoughts become worried about what they mean. This can lead to someone trying to control or stop the thoughts. People may also feel ashamed and want to keep these thoughts secret from others.
Keep in mind that the image or thought might be disturbing, but it does not usually have a particular meaning. If you have no desire or intention to act on the thought, and you can easily move on with your day, then it’s probably nothing to worry about.
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Are Intrusive Thoughts Normal?
It’s common to have an intrusive thought every once in a while. In fact, it happens to almost everyone. A 2014 study found that about 94 percent of participants had at least one intrusive thought in the 3 months prior to the study.
In the 2014 study, “doubting” intrusions — or worries about doing tasks correctly — were the most common. Intrusive thoughts of a sexual or religious nature were the least likely to be reported.
Although intrusive thoughts are usually nothing to worry about, sometimes they can start to interfere with your daily life.
People who feel fear or guilt about their intrusive thoughts, or feel like they need to take action to control the thoughts, may be experiencing something more serious. If that’s the case, it’s a good idea to talk with a doctor.
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Causes of Intrusive Thoughts
Intrusive thoughts may not have a cause. They can just happen randomly. Some thoughts wander into your brain. Then, just as quickly, they exit, leaving no lasting impression.
Less commonly, intrusive thoughts are related to an underlying mental health condition, like obsessive-compulsive disorder (OCD) or post-traumatic stress disorder (PTSD). These thoughts could also be a symptom of another health issue, such as:
Signs that there might be an underlying cause include intrusive thoughts that:
- last longer than a brief moment
- continue to pop back into your head
- cause distress over time
- make you feel like you need to control your thoughts
Changes to mental health are nothing to take lightly. Early symptoms of some conditions may also include:
- changes in thought patterns
- obsessive thoughts
- thoughts of disturbing imagery
These thoughts are nothing to be ashamed of, but they are a reason to seek a diagnosis and treatment so that you can start to feel better.
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How to manage Intrusive Thoughts
At the end of the day, most intrusive thoughts are just thoughts. They’re not a red flag or a signal that you actually want to do the disturbing things you’re thinking about. If they bother you, you can take steps to cut down on their frequency and intensity.
You can:
- Recognize and label them for what they are — intrusive thoughts that you can’t control.
- Just let them linger, instead of trying to push them away.
- Accept that they will pass eventually.
- Give yourself time for them to fade away.
- Prepare yourself for unwanted thoughts to come back.
- Continue to do whatever you were doing when the intrusive thoughts flooded your head.
Don’t:
- Act or engage with these random, repetitive thoughts.
- Try to question why you’re having them in the first place.
- Look for meaning behind them.
- Suppress them. If you do this, you may fixate more on them.
This can be hard to do. But over time, being less sensitive to intrusive thoughts can reduce the emotional effect they may have on you. It also helps you feel more in control of them.
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Myths surrounding intrusive thoughts
Some myths surround intrusive thoughts. These include:
A person wants to act on these thoughts
Fact: People do not want to act on their intrusive thoughts
The most dangerous myth surrounding intrusive thoughts is that they might lead to action.
People experiencing these thoughts typically work hard to fight them, which results in the thoughts becoming persistent. The thoughts are at odds with the desires or beliefs of the person thinking them.
All thoughts are worth examining
Fact: Thoughts do not always have a significant meaning
People do not have to see every thought as a sign or warning about something. Despite how these thoughts can make a person feel, they do not carry meaning or desire.
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Wrapping up Intrusive Thoughts
In most cases, intrusive thoughts do not have any particular meaning. You might feel distressed when this happens, but having an intrusive thought once in a while is a typical part of life.
As long as you recognize that these are only thoughts and you have no desire to act on them, intrusive thoughts are not harmful.
