How to Manage Intrusive Thoughts

Many people routinely wake up throughout the night, dwelling on their past mistakes and ruminating about things they regret doing and saying. We may try to push these interfering thoughts out of our minds, but they usually keep coming back again and again.

We have thousands of thoughts every day, but intrusive thoughts are very different from typical ones. They’re more than just worrying, too. Intrusive thoughts are sudden, involuntary thoughts, memories, urges, or mental images that are often upsetting. Examples include a fear of saying or doing something offensive or embarrassing and getting stuck on negative thoughts or memories from past painful experiences.

Intrusive Thoughts and Mental Health

Intrusive thoughts are very common. They happen to almost everyone at some point, but they can occur more frequently when we feel stressed or anxious. They also underlie some mental health conditions. In particular, intrusive thoughts are characteristic of post-traumatic stress disorder, obsessive-compulsive disorder, and also depression and anxiety disorders. Intrusive thoughts can be triggered by reminders of traumatic and negative events, but they can also simply pop into a person’s head. For some people, these thoughts can be repetitive, looping in their minds. At times, the thoughts can be scary, disturbing, or violent, and they can cause significant distress. The thoughts may also involve self-harm or harming others.

The Pink Elephant Paradox

Intrusive thoughts can be difficult to suppress or inhibit. Unfortunately, there is no immediate fix. For some people, they are obsessive, and trying to stop or ignore them can actually make them stronger. It’s like the pink elephant paradox: that trying to not think about something actually makes us more likely to think about it. The more we try to suppress thinking about a pink elephant, the more likely we are to think about it. With intrusive thoughts, this can make them feel bigger and more intense. Instead of attempting to stop problematic thoughts, we can try to make them less overwhelming and powerful.

How to Manage Intrusive Thoughts

When we have an intrusive thought, there are a number of techniques that can be employed. We can shift our attention to the present moment, try to reframe the thought in a positive light, or redirect the thought to a more positive and productive focus. Turning to a healthy distraction, such as calling a friend, reading a book, or engaging in a hobby, can help to shake off the bad thoughts. Longer term, practicing mindfulness and meditation, exercise, and having a healthy diet can also help to reduce them. Recent studies show that a lack of adequate sleep can also give rise to intrusive thoughts. (Harrington and Cairney, 2021)

For some individuals, intrusive thoughts go away as quickly as they come. For others, they can be habitual and have a serious impact on their daily lives and well-being. In these cases, the person may require support from a mental health professional who can provide guidance and treatment. Cognitive defusion is a popular technique that is used in acceptance and commitment therapy to help people cope with uncomfortable thoughts. This method involves creating space between ourselves and our thoughts and feelings. (Ruiz, et al., 2023)

Intrusive thoughts are difficult to eliminate, although they can be successfully managed so that they have less of a hold over us.

To find a therapist near you, visit the Psychology Today Therapy Directory.