How to Handle Intrusive Thoughts – BBC Science Focus

Introduction

Intrusive thoughts are defined as “unwanted, involuntary thoughts, images or unpleasant ideas that may become obsessions, are upsetting or distressing, and can feel difficult to manage or eliminate”.¹ They can range from minor worries to more severe mental health issues such as anxiety and depression. Everyone experiences intrusive thoughts from time to time, but for some people they can become overwhelming and hard to control. In this article, we will explore how to manage intrusive thoughts in order to reduce their impact and frequency.

Identifying and Challenging Intrusive Thoughts

The first step in managing intrusive thoughts is to recognize them when they arise. Intrusive thoughts can take many forms, including worrying about the future, ruminating over past events, or even bizarre or violent images. Once you have identified an intrusive thought, it is important to challenge it. This can be done by questioning the validity of the thought and looking at it objectively. For example, if you have an intrusive thought that you are a bad person, you can ask yourself “Is this really true? What evidence do I have to support this?” By doing this, you can often recognize that the thought is not based in reality and therefore should not be taken seriously.

It is also important to remember that intrusive thoughts are common and can be experienced by anyone, regardless of their mental health or life circumstances. According to Dr. Steven Hayes, a professor of psychology at the University of Nevada, “Intrusive thoughts are normal…they’re just part of being human.”² Knowing this can help you to recognize that your intrusive thoughts are not unique and that you are not alone in experiencing them.

Practice Mindfulness to Reduce Anxiety and Intrusive Thoughts

Mindfulness is a technique that involves paying attention to the present moment with an attitude of acceptance and non-judgment. It has been found to be an effective way to reduce anxiety and intrusive thoughts.³ When an intrusive thought arises, the goal of mindfulness is to observe it without judgment and allow it to pass without engaging with it. It can also be helpful to focus on your breath and notice any physical sensations in your body. This can help to bring you back to the present moment and reduce the power of the intrusive thought.

Mindfulness can be practiced in many ways, such as through meditation, yoga, or simply taking a few moments each day to sit quietly and observe your thoughts and feelings. There are also many online resources and apps available that can help you to learn mindfulness techniques.

Develop Positive Thinking Strategies

Another way to manage intrusive thoughts is to develop positive thinking strategies. This involves recognizing and challenging negative thoughts and replacing them with more positive ones. Studies have shown that this can be an effective way to reduce anxiety and stress levels.⁴ For example, if you have an intrusive thought that you are not good enough, you can challenge this thought by reminding yourself of all of your positive qualities and achievements.

It can also be helpful to practice self-compassion and kindness. Remind yourself that everyone has intrusive thoughts from time to time and that it is ok to make mistakes. This can help to reduce the shame and guilt associated with intrusive thoughts and provide an opportunity for growth and learning.

Use Distraction Techniques to Refocus on the Present Moment

Distraction techniques can also be useful for managing intrusive thoughts. This involves redirecting your attention away from the intrusive thought and onto something else. This could be a task or activity, such as reading a book, listening to music, or going for a walk. It can also be helpful to engage in activities that involve physical movement, as this can help to distract from the thought and release tension from the body.

Research has shown that distraction techniques can be effective for reducing intrusive thoughts and improving mood.⁵ However, it is important to remember that distraction techniques should only be used as a temporary measure and should not be used to avoid dealing with the underlying issue.

Seek Professional Help if Needed

If the intrusive thoughts become too difficult to manage on your own, it is important to seek professional help. This could be from a mental health professional such as a psychologist or therapist, or from a medical doctor who can provide medication if necessary. Seeking professional help can be daunting, but it can be a valuable source of support and guidance.

It is also important to remember that seeking help does not mean that you are weak or that there is something wrong with you. On the contrary, it shows strength and courage to ask for help when needed.

Surround Yourself with Supportive People

Having a supportive network of family and friends can be invaluable in managing intrusive thoughts. Having people around who listen without judgement and understand what you are going through can make a huge difference. If you don’t have a supportive network, it can be helpful to reach out to others and build one. This could be through joining a support group, talking to a counsellor, or simply spending time with friends who are willing to listen.

Conclusion

Intrusive thoughts can be difficult to manage, but there are steps that can be taken to reduce their impact. These include identifying and challenging the thoughts, practicing mindfulness, developing positive thinking strategies, using distraction techniques, seeking professional help, and building a supportive network. Remember that you are not alone in experiencing intrusive thoughts and that with the right tools, you can learn to manage them and live a happier and more fulfilling life.