How Do I Stop Intrusive Thoughts Naturally?

A woman going through stressful times and crying.

Are you tired of those pesky thoughts that won’t leave your mind? 

You know the ones – intrusive thoughts that pop up suddenly, disturbing your peace and causing unnecessary stress. 

It’s time to take control and stop these intrusive thoughts from taking over your mental well-being. 

In this blog post, we’ll explore intrusive thoughts, their impact on your mental health, and, most importantly, ways to help you overcome them.

What Are Intrusive Thoughts?

Intrusive thoughts are unwanted, involuntary, and often distressing thoughts, images, or urges that enter a person’s mind unexpectedly and repeatedly. 

These thoughts can be disturbing, inappropriate, or violent, causing significant anxiety, guilt, or discomfort. Intrusive thoughts are a common human experience and do not necessarily indicate a mental health disorder. 

It’s important to note that having intrusive thoughts does not mean a person will act on them. 

If intrusive thoughts are causing significant distress or impairment, seeking help from a mental health professional for appropriate evaluation and treatment is advisable.

What Are Common Intrusive Thoughts?

Intrusive thoughts can vary widely in content and intensity and can be distressing for individuals who experience them. 

Common intrusive thoughts may include

  • Violent Thoughts. Thoughts about harming oneself or others, even if the person has no intention of acting on them. These thoughts can be particularly distressing.
  • Sexual Intrusive Thoughts. Inappropriate or taboo sexual thoughts involving explicit or violent content. It’s important to note that these thoughts don’t reflect one’s true desires or intentions.
  • Aggressive Thoughts. Thoughts of verbally or physically attacking someone, even if the person has no intention of doing so.
  • Contamination Obsessions. Worries about being contaminated by germs, dirt, or harmful substances. 
  • Religious or Blasphemous Thoughts. Inappropriate or sacrilegious thoughts related to religious beliefs or figures.
  • Relationship Worries. Concerns about one’s relationships, fear of betrayal, or irrational jealousy.
  • Perfectionism and Doubt. Obsessive thoughts about making mistakes, fearing that something important has been overlooked, or doubting one’s abilities.
  • Fear of Disease or Illness. Obsessions about contracting a serious illness or medical condition.
  • Traumatic Memories: Unwanted and distressing memories of traumatic events.

What Causes Intrusive Thoughts?

The exact cause of intrusive thoughts is not fully understood, but they are believed to result from psychological, biological, and environmental factors. 

Some potential contributing factors are:

  • Anxiety and Stress. High stress and anxiety levels can make you more susceptible to intrusive thoughts. Stress can overload the mind and make it more difficult to control unwanted thoughts.
  • OCD and Related Disorders. Intrusive thoughts are a hallmark feature of obsessive-compulsive disorder (OCD) and related disorders. In these conditions, obsessive thoughts trigger compulsive behaviors to alleviate distress.
  • Trauma and PTSD. Individuals who have experienced traumatic events may have intrusive thoughts related to the trauma. Post-traumatic stress disorder (PTSD) often involves distressing and intrusive memories of traumatic experiences.
  • Depression. Some individuals with depression may experience intrusive thoughts that are negative or self-critical.
  • Hormonal Changes. Hormonal fluctuations, such as those during pregnancy or menstruation, can sometimes increase susceptibility to intrusive thoughts.
  • Substance Use. Certain substances, including drugs and alcohol, can impair judgment and increase the likelihood of experiencing intrusive thoughts.

How to Stop Repetitive Intrusive Thoughts

Stopping repetitive, intrusive thoughts can be challenging. Luckily, there are effective strategies to manage and reduce their frequency and distress. 

Here are some techniques that may help:

1. Acknowledge and Accept

It’s important to recognize that intrusive thoughts are a common human experience, and having them does not make you a bad person. 

Instead of fighting or suppressing the thoughts, acknowledge their presence and accept they are there.

2. Practice Mindfulness

Mindfulness techniques, such as meditation and deep breathing exercises, can help you stay grounded in the present moment and reduce the power of intrusive thoughts. 

These practices can help you observe thoughts without judgment and allow them to pass without becoming emotionally entangled.

3. Identify Patterns

Keep a journal to track when intrusive thoughts occur, what triggers them, and how you react. 

This can help you identify patterns and gain insights into the underlying causes.

4. Set Aside Worry Time

Designate specific times during the day as “worry time.” 

When intrusive thoughts arise outside of these designated times, remind yourself that you will address them during your scheduled worry time. 

This can help contain the thoughts and prevent them from taking over your day.

5. Seek Professional Help

If intrusive thoughts are causing significant distress and interfering with your daily life, consider seeking help from a mental health professional. 

Therapists, psychologists, and psychiatrists can provide specialized treatment, such as cognitive-behavioral therapy (CBT), medication, or a combination of approaches tailored to your needs.

Professional Help for Intrusive Thoughts Available in Saginaw, MI

Overcoming repetitive, intrusive thoughts may take time and effort. 

Thankfully, the industry-leading therapists at Guided Grace Family & Youth Services are here to help in cases where intrusive thoughts are causing significant distress or impairment.

Our team can offer guidance and support tailored to your situation and help you develop effective coping strategies.

We provide treatment options, such as cognitive-behavioral therapy (CBT) and medication, to effectively manage and reduce intrusive thoughts’ impact.

Book an appointment with us today.

Written by Guided Grace