Some Thoughts on Intrusive Thoughts

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Created on Friday, 11 November 2011 18:44
Written by Charles Boisvert, Ph.D.

Charles Boisvert, Ph.D.We all have many thoughts float in and out of our heads every day. Some of our thoughts are experienced as "voluntary" as we choose to think about a given topic. On a drive in a car, for instance, one person might choose to think about places she would like to go on vacation. Other thoughts are experienced as "involuntary" and seem to arise spontaneously in our minds. Some people have a large number of rather negative, worrying intrusive thoughts. These thoughts can trigger negative moods. In addition, for some people, the thoughts themselves become highly distressing. There have been quite a bit of theory, research and clinical strategies developed to help people cope with upsetting intrusive thoughts.

Evaluating our Thoughts

We may believe that our thoughts reflect a personality defect or flaw. We may judge ourselves as being different. We may develop certain beliefs about our thoughts such as:

  • No one else can possible have thoughts like this
  • If I think it, then it is true
  • My thoughts can somehow predict the future
  • If I try hard enough, I can stop certain thoughts - I just need to try harder
  • I should be able to fully control my thoughts
  • If I think certain thoughts, it means I believe them, and therefore I must not be a good person

Common Repetitive or Intrusive Thoughts

We may believe that our thoughts are unique. Below is a list of common thoughts ...

  • Making mistakes
  • Being phony or morally inferior
  • Needing to be perfect
  • I'm going to hurt someone
  • Becoming contaminated or contract a fatal disease
  • Shouting profanity or insulting someone
  • Having committed a serious sin
  • Accidents or misfortunes happening
  • Thinking negative thoughts about God
  • Worrying about harm befall one's children
  • Being exposed to germs or dangerous toxins

Coping with our Thoughts

Many thoughts that we have are normal and do not become distractions to us. However, sometimes normal intrusive thoughts, such as some of those above, can be misinterpreted as "significant" and then become more noticeable and cause anxiety. Below are some tips for coping with our thoughts.

  • Accept your thoughts and don't fight them - the brain will pay less attention to them over time
  • Minimize efforts to suppress or stop your thoughts - notice how hard it is to not think of a pink polar bear after telling your brain to "not think of a pink polar bear!"
  • Think of yourself not as having unique thoughts but as having repetitive thoughts
  • Remind yourself that thoughts themselves are not dangerous
  • Remind yourself that thoughts are not facts but information and sometimes random brain activity
  • Remind yourself that you don't have to believe your thoughts
  • Get distance from your thoughts by just noticing them and not evaluating them
  • Tell yourself it's okay to have certain thoughts

In summary, intrusive thoughts can be upsetting but people can change how they react to and relate to these thoughts. As individuals learn to see their intrusive thoughts as less important, the frequency and intensity of these thoughts can greatly diminish.