Demystifying Intrusive Thoughts: Insights from Mental Health Experts
Discover the truth about intrusive thoughts and find effective treatments to combat them Understand their violent nature, learn healthier coping strategies, and break free from the cycle of intrusive thoughts
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Have you ever experienced the scenario of hiking with your partner, only to have intrusive thoughts of pushing them off a cliff? Or perhaps on your commute home from work, you find it difficult to shake off the nagging feeling that you may have unintentionally hit someone with your car? And what about finding yourself drawn to a colleague's cologne, while worrying that this could signify a lack of love for your spouse?
According to Dr. Sue Varma, a psychiatrist and author of the book "Practical Optimism: The Art, Science, and Practice of Exceptional Well-Being," these intrusive thoughts refer to "repetitive and unwanted thoughts that can seemingly come out of nowhere."
Experts explain that intrusive thoughts can revolve around various subjects, but they often contain violent, sexually inappropriate, disturbing, or contradictory content that goes against the individual's values or character. As a result, these thoughts cause significant anxiety, disgust, or distress for the person experiencing them.
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Stephanie Woodrow, clinical director of the National Anxiety and OCD Treatment Center in Washington, DC, stated that the target of the content, regardless of its nature, usually revolves around what people care about the most.
According to experts, most individuals experience intrusive thoughts, although for many, they only occur occasionally and cause minimal inconvenience. However, for individuals with mental health disorders, these thoughts can be more severe. This group is more prone to believing that such thoughts hold truth or relevance, Woodrow explained.
Experts have identified intrusive thoughts as a common occurrence in individuals with obsessive-compulsive disorder, post-traumatic stress disorder, eating disorders, anxiety, or depression. The underlying causes of these thoughts remain unclear to experts, but they have observed that they tend to intensify during periods of stress, as individuals seek a sense of certainty or control over their surroundings, according to Varma.
But there are treatments that can help.
Intrusive thoughts can be violent
Other disturbing intrusive thoughts encompass causing harm to your infant child or visualizing yourself succumbing to an uncontrollable urge and stabbing yourself with a kitchen knife.
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In addition, there exist intrusive thoughts of incestuous nature. Jon Abramowitz, a psychology professor at the University of North Carolina at Chapel Hill, mentioned an example where one may be spending time with their grandmother, but their mind wanders to thoughts like, "What if I engaged in a sexual relationship with my own grandmother?"
Individuals who possess a strong moral compass may also experience intense thoughts related to unintentionally discriminating against others. For instance, they may question whether they inadvertently used a racial slur in a professional email.
Others may fear there is something on their hand that will get them and everyone else sick.
Unhealthy ways of coping with intrusive thoughts
According to experts, distressing intrusive thoughts can result in profound feelings of shame, embarrassment, guilt, depression, and anxiety, as well as fear regarding one's character or potential actions. In order to alleviate this anxiety and prevent harm to others, individuals might resort to certain compulsive physical or mental behaviors, as stated by Woodrow.
She further emphasized that individuals teach themselves that these compulsions are essential for alleviating their distress, therefore establishing a cycle of OCD.
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Individuals experiencing hit-and-run intrusive thoughts might avoid driving altogether or continuously check to ensure they haven't caused any harm. In cases of incestuous intrusive thoughts, one may choose to distance themselves from family members. Seeking constant reassurance from others or the internet to validate or invalidate these thoughts can lead to significant time consumption.
Obsessive thoughts regarding contamination can result in excessive handwashing that leads to raw skin.
According to Varma, when these intrusive thoughts start disrupting one's daily routine, it signifies the transition from a typical nuisance to a situation where individuals should consider seeking professional assistance.
Reframing the cycle of intrusive thoughts
Completely eradicating intrusive thoughts is not feasible, as they are considered normal for the majority of individuals, according to experts. However, there are treatments available that can create a sense of separation between yourself and these thoughts, ultimately lessening their intensity and frequency.
Exposure and response prevention therapy, a well-researched and highly effective form of cognitive behavioral therapy, is considered the optimal treatment method, according to Abramowitz. This therapy facilitates the understanding that one's thoughts are not threatening by systematically exposing individuals to the situations they fear, while simultaneously promoting healthier responses instead of the compulsive behaviors they previously relied upon.
Abramowitz mentioned, "Through this therapy, individuals develop a fresh perspective on their thoughts, creating a new way of relating to them. Essentially, they learn to observe and analyze their thoughts instead of being consumed by them."
Cognitive behavioral therapies have the potential to be effective, but according to him, "pursuing these therapies demands significant effort and can occasionally involve confronting one's fears, which may not always be enjoyable." However, he further mentioned, "When individuals can successfully undertake this process, they often experience substantial benefits."
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If therapy alone doesnt work, you should consider trying medication as well, Varma said.
Furthermore, Varma emphasized that incorporating regular physical activity, sufficient sleep, and reducing consumption of processed foods, alcohol, and other substances can offer additional advantages to individuals alongside therapy and possibly medication. Additionally, she mentioned that exercise can occasionally serve as a temporary means of healthy diversion from persistent intrusive thoughts for individuals with mild cases.
Nonetheless, experts strongly emphasized that adopting healthy lifestyle habits should not be viewed as a substitute for seeking professional assistance.
Resisting or analyzing intrusive thoughts doesn't actually assist, in line with Abramowitz. These actions often intensify one's obsessiveness.
If you find yourself grappling with intrusive thoughts, bear in mind that these thoughts do not define you, and you are not a threatening individual.
"When someone experiences a distressing, violent intrusive thought about their loved one, it signifies the intensity of their care and concern," Woodrow explained. "Nevertheless, it is crucial to understand that they will never act upon it, as it contradicts their true nature. These thoughts are ego-dystonic, completely contradicting their genuine selves."
