How to Deal With Intrusive Thoughts

Have you ever had a thought you didn't want? A 2014 study found that 94% of people experience intrusive thoughts. For most, these unwanted thoughts are easily dismissed. But when they become distressing or obsessive, professional help can make a difference.

What Are Intrusive Thoughts?

Intrusive thoughts are like mental junk mail—unwanted, unexpected, and usually meaningless. They might include fears about contamination, inappropriate social behaviors, or violent images. Most people can dismiss them easily and move on.

When Intrusive Thoughts Become a Problem

You're struggling with intrusive thoughts if you:

• Can't stop obsessing over the thought
• Feel significant distress or anxiety
• Change your behavior to avoid triggers
• Find the thoughts interfering with daily life
• Perform repetitive behaviors to neutralize the anxiety

What Causes Intrusive Thoughts?

• OCD: Intrusive thoughts that become obsessions, leading to compulsive behaviors
• PTSD: Traumatic memories and flashbacks
• Anxiety: Worry and catastrophic thinking
• Eating Disorders: Obsessive thoughts about food and body image
• Stress and Isolation: Can increase intrusive thought frequency

How to Manage Intrusive Thoughts

Mindfulness

Recognize the thought, accept it without judgment, and return to the present moment. Don't try to fight it—this often makes it worse.

Cognitive Behavioral Therapy (CBT)

Work with a therapist to understand thought patterns and develop coping strategies.

Medication

For OCD and related conditions, SSRIs can help reduce intrusive thoughts. Dr. Aneel Ursani can evaluate if medication is appropriate for you.

Remember: Your Thoughts Don't Define You

Having disturbing thoughts doesn't mean you're a bad person or that you'll act on them. Your character is determined by how you choose to act, not by random thoughts that pop into your mind.