We explore what intrusive thoughts are, who gets them & how to cope with unwanted obsessive or intrusive thoughts
Intrusive, obsessive or unwanted thoughts can suddenly pop into your head out of nowhere. While they may be unwelcome and feel worrying, the good news is they’re really common and we’ve got tactics to help manage them.
What are intrusive thoughts?
Intrusive thoughts are unsettling thoughts that pop into your head without warning. This can happen at any time. They can range from a strange thought to a troubling or disturbing image, or a fear that you’ll do something inappropriate or embarrassing.
According to the NHS, research has shown that most people have intrusive thoughts. These thoughts tend to be about things that are important to them.
Some people, like new parents, are more likely to experience intrusive thoughts. While thoughts like these can be perfectly normal, if they’re happening regularly or getting in the way of your day-to-day life, speak to your GP.
Different types of intrusive thoughts
Intrusive thoughts can take the form of distressing or unwanted thoughts, images or urges that suddenly pop into your head. There are many different types of unwanted thoughts, but some common ones are:
• Doubts, such as “What if I shook my baby?”
• Images, like visions of the house setting on fire because you’ve left your straighteners on
• Impulses, like the urge to steer your car off the road, or the urge to plump the cushions every time you go into a certain room
• Thoughts, like “Everything must be in the right place before I go to bed” or “I must wash my hands after touching a door handle”
What causes intrusive thoughts?
It’s perfectly normal for most people to get intrusive thoughts from time to time. These thoughts tend to be about things that are important to them, including their jobs, families and relationships.
Some people, or people going through certain situations, may be more likely to have intrusive thoughts. For example, research has shown that all new mothers had worrying thoughts about their baby in some way. These thoughts should occur less and less over time, although it’s important to seek help from your GP or health visitor if you keep getting these thoughts and they’re having an effect on your daily life.
Intrusive thoughts can also be triggered by stress or anxiety, or stressful life events. Sometimes intrusive or obsessive thoughts can be linked to a mental health condition, which we’ll explore more in the next section.
How to identify intrusive thoughts
Wondering how you can tell if you’re having intrusive thoughts? Here are some of the things to look out for:
• The thought is different from your usual thoughts, for example, it may be a violent thought
• The thought is upsetting or disturbing and you want to get it out of your mind straight away
• The thought won’t go away, it feels hard to control and may be repetitive
If you’re experiencing thoughts that are like any of the above, take a look at the section below for how to deal with intrusive, obsessive or unwanted thoughts.
How to manage intrusive thoughts
It’s important to remember that most people get intrusive thoughts at some point, so you aren’t alone. Intrusive thoughts also aren’t a reflection on you as a person.
Trying to fight intrusive thoughts can make them occur more often, so it’s best to try and live alongside them when they occur. There are lots of different ways you can help manage intrusive thoughts. Some of the below tactics might be helpful:
• Remember, pretty much everybody has upsetting thoughts at some point, and nobody can fully control their thoughts
• Try not to pay too much attention to unwanted, intrusive thoughts, as this can make them happen more often
• Don’t put pressure on yourself to deliberately not think about certain things, as this can mean you think about them even more. For instance, if we said don’t think about a dancing cat in a top hat, we can guarantee you’re now thinking about a dancing cat in a top hat
• Remember that thoughts are exactly that: thoughts – they’re not the same as actions
When intrusive thoughts strike, It can also be helpful to remind yourself that having certain thoughts doesn’t mean that thing will happen. Let’s put it another way: frequently thinking about winning the lottery doesn’t increase your chances of actually winning the lottery (unfortunately!).
So, next time an unwanted thought strikes, try to recognise it as an intrusive thought, accept it rather than trying to fight it, and don’t judge yourself for having intrusive or unwanted thoughts.
When to get help for intrusive thoughts
If you feel like intrusive thoughts are taking over and having a real impact on your day-to-day life, there’s a chance they may be linked to a mental health condition such as:
• Obsessive compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)
All of these conditions are treatable, so if you’re concerned your intrusive thoughts are related to an underlying condition, it’s important to seek medical advice from your GP as soon as possible, so you can get the right support. It may also be useful to access the Boots Online Doctor Depression And Anxiety Treatment Service* for mild to moderate anxiety or depression.
Post-partum psychosis is a serious mental illness and should be treated as a medical emergency. If you think you or someone you know may be suffering from post-partum psychosis it’s important to get medical support straight away, as most people with post-partum psychosis won’t be aware they have it. Speak to your GP immediately, or call NHS 111 and request a same-day assessment.
Treatment for intrusive thoughts
If your intrusive thoughts are linked to a medical condition like OCD, your GP may refer you for treatment. Treatment for intrusive thoughts may include talking therapies such as Cognitive Behavioural Therapy (CBT), medication, or a combination of both. Read our article on CBT to find out more about what CBT is and how it could help you.
Remember, while they can be unsettling, intrusive thoughts are very common and usually nothing to worry about. However, if you do feel like they’re affecting your everyday life, seek medical help as soon as possible.
If you’re experiencing a mental health crisis or are at risk of harming yourself or others, please call NHS 111, speak to the Samaritans on 116 123, text Shout on 85258, or speak to your GP.
