Have you ever had strange or distressing thoughts pop into your head seemingly out of nowhere? If so, you've likely experienced what we refer to as "intrusive thoughts." It might be helpful to imagine these thoughts as uninvited guests that tend to bring along feelings of discomfort. In this blog, we'll dive into what intrusive thoughts are, explore some practical strategies to deal with them, and discuss when it might be a good idea to seek professional help.
What Are Intrusive Thoughts? Think of intrusive thoughts as pesky thoughts, ideas, or images that enter your mind without your permission. They can cover a wide range of topics, such as harm, sexuality, or anticipated fears occurring. These thoughts may show up during periods of heightened stress or anxiety, such as when you're going through major life change or feeling overwhelmed. It's crucial to understand that these thoughts don't reflect your true character or values.
What can we do to help navigate these unwanted visitors?
Helpful Strategies: Before we jump into some strategies, please note that these strategies are for the purpose of education only. These strategies may not be suitable for everyone. It’s important to seek appropriate care that's tailored to your specific needs.
1) Label and Acknowledge: When you notice an intrusive thought, try labeling it as just that— an intrusive thought. Remind yourself that it doesn't define who you are or what you truly want. For instance, you might say, "This is an intrusive thought; it doesn't reflect my intentions."
2) Ride the Wave: Did you know that trying to avoid these thoughts can actually make them stronger? (oops!) Let’s try something…For a minute think about anything but pink elephants …. not so easy is it? Instead of trying to control your unwanted thoughts or trying to avoid thinking about them, what would happen if you let them pass naturally, as you would any other thought?
3) Show Yourself Compassion: Be kind to yourself when these thoughts arise. Understand that these thoughts are a normal part of being human. Replace self-judgment and shame with self-compassion. For example, you might tell yourself, "these thoughts are uncomfortable, but they're just thoughts, coming and going like the tide.”
4) Carry On: Some may find it helpful to continue with their daily activities despite having intrusive thoughts present. For example, if you find yourself washing dishes and an intrusive thought pops into your head, consider acknowledging the thought and returning your attention to the dishes.
5) Cognitive Behavioural Therapy (CBT): Seeking the guidance of a mental health professional for CBT can also be beneficial. A CBT therapist will help you explore the meaning you've attached to these thoughts, potential thought patterns you’ve engaged in, and help you assess whether your coping strategies are helpful in navigating intrusive thoughts.
When to Seek Help: If intrusive thoughts become overwhelming, more frequent, or start interfering with your daily life, it may be time to seek professional help. Don't wait until you're in crisis mode; reaching out to a mental health professional can help you untangle from the web of intrusive thoughts. A mental health professional may also be able to help determine if there might be an underlying cause contributing to intrusive thoughts such as anxiety disorders, high stress, or unresolved trauma. Remember, you aren’t alone in this experience.