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Intrusive Thoughts: The Uninvited Guests in Your Mind

Dealing with unbearable intrusive thoughts? Consider some techniques to address them.

We've all been there—suddenly, a bizarre or unsettling thought pops into your head seemingly out of nowhere. Maybe it's a vivid image, an irrational fear, or a disturbing scenario that leaves you feeling uncomfortable. These intrusive thoughts can be unsettling, but rest assured, you're not alone. Let’s investigate some common intrusive thoughts and their connection to Obsessive-Compulsive Disorder (OCD), OCD tendencies, and how stress and anxiety can contribute.

What Are Intrusive Thoughts?

Intrusive thoughts are like the unwelcome guests at a party—they show up uninvited, cause a disturbance, and can be tough to get rid of. These thoughts are often repetitive, distressing, and can range from causing mild to extreme distress. They may involve fears, doubts, worries, or even disturbing mental images. For instance, you might suddenly wonder, "What if I left the stove on?" or have a graphic image of a loved one in harm's way.

The Link Between Intrusive Thoughts and OCD

Obsessive-Compulsive Disorder (OCD) is one condition closely associated with intrusive thoughts. People with OCD often experience these thoughts, which can lead to compulsive behaviors or rituals as a way to manage the anxiety they cause. For example, someone might repeatedly check if they've locked the door to ease the fear of a break-in triggered by an intrusive thought.

Chronic Anxiety and Intrusive Thoughts

Chronic anxiety can also be a breeding ground for intrusive thoughts. When our minds are on constant high alert due to chronic stress and anxiety, it's easier for intrusive thoughts to sneak in. The brain's "what if" machine starts churning, leading to a never-ending cycle of worry and rumination.

Common Intrusive Thoughts

Intrusive thoughts come in many forms, and some are surprisingly common. Here are a few examples:

  • Fear of Contamination: Worries about germs and cleanliness.

  • Harm OCD: Fear of causing harm to oneself or others.

  • Symmetry Obsessions: The need for things to be perfectly ordered.

  • Forbidden or Taboo Thoughts: Inappropriate or morally questionable ideas.

Signs of Stress and Anxiety Related to Intrusive Thoughts

Experiencing intrusive thoughts can take a toll on your mental well-being. Some signs of stress and anxiety related to these thoughts include:

  • Constant Worry: Feeling anxious or preoccupied with the thoughts.

  • Avoidance Behaviors: Trying to avoid situations or triggers associated with the thoughts.

  • Impaired Functioning: Difficulty concentrating or going about daily tasks due to distress.

Managing Intrusive Thoughts

While this short overview doesn't replace professional help, there are strategies you can try if intrusive thoughts are causing you distress:

  • Mindfulness: Practicing mindfulness can help you observe these thoughts without judgment.

  • Challenge Negative Thoughts: Question the validity of the thoughts and replace them with more rational ones.

  • Seek Support: Consider therapy to address these specific concerns with specialized support.


Intrusive thoughts are common, and understanding their connection to conditions like OCD and anxiety can be helpful. It’s important to remember that you aren’t “cursed” with these thoughts forever and it is possible to defeat intrusive thoughts. Addressing these concerns alone may be daunting, which is why it may be beneficial to seek support from a qualified therapist who could provide tools to help manage these unwelcome guests in your mind.

If you or someone you know is struggling with intrusive thoughts, we’ve got you covered. Interested in exploring therapy for managing intrustive thoughts? Reach out to PSYCHē for more information, learn more about our expert therapists, or book a consultation online today.

We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.


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