Imagine for a moment...

You’re standing on the top of a tall building or a bridge, and suddenly, a thought pops into your head: “What if I jumped?” Your insides tighten. You think to yourself, “I don’t want to do that!” The realization of your desire to remain safely planted on the building causes you to take a few steps back from the edge. You shudder one more time, but then your attention shifts to a comment your friend makes. Within a couple of minutes, you’re deep into conversation and have forgotten about the mental backflip that just occurred. You carry on with your day without much thought about it.

Have you ever had an experience like this? If so, you’re in good company. Research suggests that 94% of people have experienced intrusive thoughts at some point in their lives. These thoughts can feel confusing, distressing, and sometimes downright bizarre. For most, these uninvited thoughts come and go quickly, bringing a moment of discomfort before fading away. In this fleeting form, intrusive thoughts are entirely normal and simply part of being human.

However, not everyone experiences intrusive thoughts in such a passing manner.

When Intrusive Thoughts Become Overwhelming

For individuals with Obsessive-Compulsive Disorder (OCD) or an overactive nervous system, intrusive thoughts can trigger intense anxiety. This happens because the content of these thoughts often contradicts their values, beliefs, and sense of identity. The distress caused by these thoughts may lead to rumination, the process of trying to analyze, counter, or eliminate them. Unfortunately, this response only makes the thoughts more persistent.

(If I tell you not to think about a purple elephant, what do you immediately picture?)

Trying to push away or argue with distressing thoughts often results in getting entangled with them. Over time, sufferers may start questioning their identity and character simply because of the presence of these thoughts, leading to a cycle of anxiety and doubt.

So, what can you do if you’re struggling with intrusive thoughts?

Steps to Managing Intrusive Thoughts

1. Educate Yourself

Understanding the science behind intrusive thoughts can help reduce their power over you. Many resources explain the neurological processes that cause these thoughts to appear. The key takeaway? A stuck intrusive thought says nothing about who you are—it simply means your brain is spending too much time in fight-or-flight mode.

2. Recognize Thought Entanglement

In Overcoming Unwanted Intrusive Thoughts, psychologists Sally Winston and Martin Seif describe two primary thought patterns that keep people trapped in the cycle of intrusive thoughts:

Worried Voice – This is the anxious, catastrophizing voice that asks “What if?” and predicts negative outcomes. It heightens anxiety and makes intrusive thoughts seem threatening.
False Comfort – This is the voice that attempts to counteract Worried Voice by rationalizing or offering reassurance. However, instead of alleviating anxiety, False Comfort feeds the cycle by keeping attention focused on the thought.

When an intrusive thought appears, Worried Voice and False Comfort often act as automatic defenses. However, engaging with these voices is exhausting and ineffective.

3. Embrace Wise Mind & Mindfulness

Winston and Seif also introduce Wise Mind as a healthier alternative:

“Wise Mind watches the arguments between Worried Voice and False Comfort from afar, saying relatively little. Wise Mind is calm, unimpressed, and unaffected... It demonstrates mindful, compassionate awareness.”

Instead of fighting intrusive thoughts, Wise Mind encourages you to observe them with detachment. Think of them like clouds drifting across the sky—you acknowledge their presence, but you don’t chase after them.

The Power of Mindful Acceptance

The most effective tool for managing intrusive thoughts is mindful acceptance. When you recognize that intrusive thoughts are merely mental noise and not reflections of your character, they lose their grip on you. Learning to coexist with these thoughts—rather than fear them—can significantly reduce their intensity over time.

Of course, mastering this approach takes practice. Additional tools and techniques, such as Cognitive Behavioral Therapy (CBT), meditation, and grounding exercises, can also be helpful. Seeking support from a counselor experienced in intrusive thoughts can further guide you toward healing and growth.

Recommended Resources

If you’re interested in learning more, here are a few expert-recommended resources:

📚 Books:

Overcoming Unwanted Intrusive Thoughts by Sally M. Winston, PsyD, & Martin N. Seif, PhD
The OCD Workbook: Your Guide to Breaking Free from Obsessive-Compulsive Disorder by Bruce M. Hyman, PhD, & Cherry Pedrick, RN

🎙️ Podcasts:

The Restored Minds Show with Matt Codde, LCSW
Armchair Expert: Alegra Kastens (OCD Expert)

📺 Documentary:

Untold: Breaking Point (Netflix, focuses on athlete mental health)

Final Thoughts

Intrusive thoughts can feel overwhelming, but they do not define you. With the right tools, knowledge, and support, you can learn to manage them effectively and regain peace of mind.

If you’re struggling, don’t hesitate to reach out to a therapist who understands intrusive thoughts and can walk alongside you in this journey. Healing is possible, and with time, you may find yourself not only overcoming these thoughts but also discovering a newfound sense of self-awareness and resilience.

References:
Winston, S., Seif, M. N., & Annis, S. (2019). Overcoming Unwanted Intrusive Thoughts: A CBT-Based Guide to Getting Over Frightening, Obsessive, or Disturbing Thoughts. New Harbinger Publications.
Concordia University. (2014, April 8). Surprising truth about obsessive-compulsive thinking. ScienceDaily. Retrieved March 13, 2025, from www.sciencedaily.com/releases/2014/04/140408122137.htm

This blog post was written by Katherine Yates.

This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.

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