Everyone experiences intrusive thoughts at some point in their lives. These thoughts are involuntary and often unwanted, and they can be very distressing.

They can take many forms, including images, memories, fantasies, and impulses, and they can be related to a wide range of topics, such as violence, sexuality, religion, and contamination. Intrusive thoughts are a common symptom of anxiety, depression, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and other mental health conditions.

They can interfere with daily functioning and quality of life if left unchecked. Fortunately, there are ways to manage and reduce intrusive thoughts with a combination of techniques and tips.

1. Recognize and Acknowledge the Thoughts

The first step in controlling intrusive thoughts is to recognize and acknowledge them. The more you try to suppress or avoid them, the more power they have over you. Accept that intrusive thoughts are a normal and common part of the human experience.

Remind yourself that having a thought does not mean that you will act on it or that it reflects your true values or intentions. Label the thought as an “intrusive thought” and distance yourself from it. Reframe the thought as an opportunity to practice mindfulness and self-compassion.

2. Challenge and Refute the Thoughts

The second step is to challenge and refute the content of the thoughts. Ask yourself if the thoughts are based on facts or on fears.

Identify the cognitive distortions or thinking errors that are involved, such as catastrophizing, black-and-white thinking, or overgeneralization. Challenge the assumptions that underlie the thoughts, such as “I must be perfect” or “I am a bad person”.

Reframe the thoughts with more realistic and compassionate statements, such as “I am not responsible for everything that happens” or “I have made mistakes, but I can learn from them”. Write down the new thoughts and repeat them to yourself.

3. Engage in Grounding and Relaxation Techniques

The third step is to engage in grounding and relaxation techniques that can help you manage the distress and discomfort associated with intrusive thoughts.

These techniques are designed to bring you back to the present moment and to calm your mind and body.

Examples of grounding techniques include: Focusing on your breath by inhaling and exhaling slowly and deeply Noticing your surroundings by observing the colors, shapes, textures, and sounds around you Using your senses by touching, tasting, smelling, or listening to objects or substances that are safe and soothing Counting or doing math problems in your head Reciting a mantra or a prayer Engaging in physical activity, such as walking, running, or dancing Doing a puzzle, a crossword, or a coloring book Taking a shower or a bath.

Examples of relaxation techniques include: Progressive muscle relaxation, which involves tensing and relaxing different muscle groups in a sequence Guided imagery, which involves visualizing a calming and peaceful scene Mindfulness meditation, which involves observing your thoughts and sensations without judging them or reacting to them Yoga, which involves combining physical postures, breathing, and meditation Tai chi, which involves moving in a slow and graceful manner while focusing on your breath and your body sensations.

4. Seek Professional Help

The fourth step is to seek professional help if your intrusive thoughts are persistent, severe, or interfering with your daily life.

A mental health professional can assess your symptoms, provide a diagnosis if needed, and recommend an appropriate treatment plan.

Treatment options for intrusive thoughts may include: Cognitive-behavioral therapy (CBT), which involves identifying and challenging negative thoughts and behaviors and replacing them with more adaptive ones Exposure and response prevention (ERP), which involves exposing yourself gradually and systematically to feared situations or objects and preventing yourself from engaging in compulsive rituals or behaviors Mindfulness-based therapies, which involve developing skills to cultivate awareness, acceptance, and compassion for your thoughts and emotions Medication, such as selective serotonin reuptake inhibitors (SSRIs), which can reduce the frequency and intensity of intrusive thoughts and associated symptoms.

5. Maintain Healthy Habits and Self-Care

The fifth step is to maintain healthy habits and self-care practices that can support your mental and physical well-being. These habits can reduce your vulnerability to stress and anxiety, and increase your resilience and coping abilities.

Examples of healthy habits include: Eating a balanced and nutritious diet that includes fresh fruits, vegetables, whole grains, lean protein, and healthy fats Sleeping for 7-8 hours per night and keeping a regular sleep schedule Exercising for at least 30 minutes per day, preferably outdoors and in nature Avoiding alcohol, tobacco, drugs, and other substances that can interfere with your mental health and impair your judgment Practicing good hygiene, such as washing your hands, brushing your teeth, and grooming yourself regularly Engaging in social support and connecting with others who share your interests and values Pursuing hobbies, interests, and goals that give you meaning, purpose, and satisfaction.

Conclusion

Intrusive thoughts are a normal and common experience that can be managed and reduced with a combination of techniques and tips.

These include recognizing and acknowledging the thoughts, challenging and refuting the content of the thoughts, engaging in grounding and relaxation techniques, seeking professional help if needed, and maintaining healthy habits and self-care practices. By practicing these strategies, you can take control of your intrusive thoughts and improve your mental and physical well-being.