What Are Intrusive Thoughts And How Can You Manage Them

Remember how a song is stuck in your head and won't go away? Do these songs end up coming at the most unexpected, or at times, unwanted times for you as well? They do, right? Similarly, sometimes, certain thoughts keep resurfacing. However, there is a big difference between the two situations, that soulful or hilarious song is not stressful, at best, it may be annoying, when we cannot remember the lyrics. However, some of those recurring thoughts can be stressful, and may even cause significant distress and anxiety; at times enough to warrant professional help. These thoughts can make you feel guilty, awkward or scared. In this article, we will discuss how to manage intrusive thoughts, so that they don't take over your lives and cause unnecessary stress.

Let’s look at why intrusive thoughts occur in the first place.

>> Anxiety: One of the most common causes of intrusive thoughts is anxiety. When the mind is anxious, intrusive thoughts are generated related to those triggers. Additionally, anxiety also tends to cause exaggerated or unrealistic thoughts. However, the distress related is very real.

>> Traumatic experiences: Sometimes, a traumatic event, can also lead to intrusive thoughts. For example, at times, after someone’s death or an accident or any situation that caused you high stress, you could have intrusive thoughts related to the situation. These thoughts are usually to help you cope with the situation.

>> Obsessive-Compulsive Disorder (OCD): In some cases, intrusive thoughts are associated with a condition called Obsessive-Compulsive Disorder or OCD. A person who suffers from OCD, has unwanted thoughts, fears, or doubts that may lead to repetitive behaviours.

Depending on the cause, intrusive thoughts can be of various types. They could be related to fear of getting dirty or contaminated. For example, constantly having thoughts that your hands are not clean, even after having washed them. Sometimes, people get intrusive thoughts around violent acts, aggression, or causing harm to other people.

Another category of thoughts is around tasks being forgotten or left unfinished. For example, someone may constantly lock and check the doors because they have recurring thoughts that they did not lock the door.

At times, people also have intrusive thoughts that make them feel guilty, embarrassed or scared. People may refrain from talking to others, especially in a group as they have intrusive thoughts that they would embarrass themselves in public.

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How to recognise if your thoughts are intrusive?

Everyone has different thoughts from time to time, sometimes positive, sometimes negative. Some thoughts may cause us more distress than others. To manage intrusive thoughts, it is important to understand them and differentiate them from other thoughts. Given below are some pointers that could help you identify if your thoughts are intrusive.

Intrusive thoughts often feel different from other thoughts, especially given their persistence and frequency. These thoughts are generally hard to dismiss and often cause significant distress or discomfort.

Intrusive thoughts often have triggers that start the thoughts, such as traumatic events, stress or anxiety. These triggers vary from person to person.

Additionally, these thoughts are at times accompanied with a need to perform certain acts related to the thoughts. For example, you may have recurrent thoughts that your hands are not clean. Therefore, you may feel the need to wash your hands multiple times during the day. These thoughts also tend to distract you and make it difficult to stay focused on a task.

If you're unsure whether your thoughts are intrusive, or you need help in identifying them, do not hesitate to seek help from your parents, a trusted adult, a teacher, or a professional.

With the amount of pressure and stress in our lives, it is not uncommon to experience intrusive thoughts from time to time, but if they persistently disrupt your daily life, or become overwhelming, seek appropriate support and guidance from trusted adults.

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Coping strategies for managing intrusive thoughts

Coping with intrusive thoughts can be time taking and distressing as these thoughts tend to be persistent and occur at unwanted times. However, staying consistent in your efforts will help you tackle and manage these thoughts more efficiently. Given below are some strategies to help you with managing intrusive thoughts.

>> Normalise the experience: To manage intrusive thoughts efficiently, you need to first understand that intrusive thoughts are normal and happen to everyone. Having certain thoughts does not define your personality or who you are as a person.

>> Identify your triggers: Intrusive thoughts can be triggered by factors, such as anxiety, stress or trauma. At times, they can be triggered by lack of sleep or a specific situation that was unpleasant for you. Identifying the triggers that cause your intrusive thoughts can help in their management.

>> Question your thoughts: When you find yourself being consumed by intrusive thoughts, ask yourself questions that challenge these thoughts. For example, ‘What’s the worst that can happen if this thought comes true?’ ‘What evidence do I have to support this thought?’ When you ask these questions you would be able to clarify to yourself the reality of the thoughts and separate the anxiety associated with it.

>> Practice mindfulness: Mindfulness is a strategy that requires paying attention to your present moment, without judgement. It helps in management of intrusive thoughts since it helps in observing your thoughts without getting engrossed in them. The idea is to observe the thoughts and let them pass as though you’re watching cars pass by. When you are able to simply observe these thoughts and not react to them, you will also be able to manage the associated anxiety more efficiently.

>> Seek professional help: If at any point you feel that it is getting overwhelming as you are unable to manage these thoughts and they are causing significant stress, you should see a professional. A mental health professional could help you develop strategies to help you cope and manage your thoughts, specific to your life context. They can also help you understand the underlying causes of your intrusive thoughts and help you challenge them accordingly. In some cases, they may even prescribe medication to help you cope with the thoughts and associated anxiety.

>> Self care: Engaging in activities of self care can also help in managing intrusive thoughts as these activities have a positive impact on your mental health. Taking care of your health, both physical and mental, or simply doing things that make you happy are also considered activities of self care. These activities reduce your stress and anxiety which are often a source of intrusive thoughts. Therefore, more self care results in less stress which results in controlled thoughts.

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In the end, do not forget that having intrusive thoughts does not mean something is wrong with you, or that you are a bad person. The important thing is to not dwell on such thoughts or let them get the better of you. Managing intrusive thoughts takes time and requires practice. It requires understanding your thoughts, their triggers and then applying appropriate coping strategies. Do not shy away from seeking help if these thoughts are distressing you significantly or becoming overwhelming. Finally, do not let these thoughts define you; remember that this is only part of your life experience, and not your entire life.

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