Intrusive thoughts, an overview

 Have you ever experienced a disturbing thought that just wouldn't go away? Maybe it was a violent image or a taboo desire that seemed to come out of nowhere. If so, you're not alone. Millions of people experience intrusive thoughts, and they can be both unsettling and distressing. In this post, we'll explore what intrusive thoughts are, why they happen, and what you can do to manage them.

It was actually through a Youtube video that I first heard of intrusive thoughts. Still, I was scared to talk to a doctor about my thoughts for the longest of times as I thought I would be judged or locked up. Since then, I have spent quite some time researching intrusive thoughts, so let's talk about that. 

Intrusive thoughts are typically unwanted, distressing, and recurrent. They may involve themes related to violence, harm, or aggression, such as thoughts of harming oneself or others, or of being harmed by others. Other common themes include sexual imagery, blasphemy, or taboo thoughts related to cultural or religious beliefs.

Intrusive thoughts can be triggered by various factors, such as stress, anxiety, trauma, or substance use. They may also arise spontaneously without any apparent trigger.

Something to note is that having intrusive thoughts does not necessarily mean that a person wants to act on them or that they are a reflection of their true desires or values. Rather, intrusive thoughts are a common experience and can be seen as a product of the complex workings of the human mind.

Having intrusive thoughts is quite common and normal. According to research, up to 94% of people experience unwanted, intrusive thoughts at some point in their lives. These thoughts can be triggered by stress, anxiety, depression, or other mental health conditions, and they are not a reflection of a person's character or values.

However, for some individuals, intrusive thoughts can become overwhelming and interfere with their daily life. They may experience significant anxiety, shame, or guilt, and may try to suppress or avoid these thoughts. Unfortunately, trying to stop or avoid intrusive thoughts can actually make them worse and more persistent.

So, what can you do if you're struggling with intrusive thoughts? Here are some strategies that may help:

Recognize that these thoughts are not a reflection of who you are. Intrusive thoughts are not a sign of weakness or moral failure. They are a normal part of the human experience.

Practice mindfulness. Mindfulness can help you become more aware of your thoughts and feelings without getting caught up in them. When an intrusive thought arises, try to observe it without judgment, and then redirect your attention to the present moment.

Challenge your thoughts. When an intrusive thought arises, ask yourself if it's true. Is there evidence to support it? Is it helpful or constructive? Often, we can get caught up in negative thinking patterns that are not based in reality.

Talk to someone. If your intrusive thoughts are causing you significant distress, talking to a mental health professional can be helpful. They can provide you with support, guidance, and tools to manage your thoughts and feelings.

Practice self-care. Taking care of your physical and emotional needs can help you feel more grounded and resilient in the face of intrusive thoughts. Make sure you're getting enough sleep, eating well, and engaging in activities that bring you joy and relaxation.

Intrusive thoughts are different for everyone, and the impact they have on someone can vary from mild inconvenience to world-ending feelings, and in extreme cases can even lead to suicidal thoughts or actions.

I have struggled with intrusive thoughts for much of my life, they vary, some are highly inappropriate sexual thoughts. Such as thinking of family members or they can be thoughts of hurting others. When I was younger I acted on some of these thoughts, more specifically those that involved hurting others. 

Me and my younger brother fought physically many times during my childhood. I often got into shouting matches, I would hit my head against objects, and when I got older I started to harm myself with sharp objects, burning myself or even starving myself. I thought that I was some kind of monster. I knew that other people didn’t have thoughts as I did but I didn’t know why I had these thoughts or that they even had a name. 

Eventually, in 2019 I was admitted to a mental health unit here in the UK and I finally spoke about my thoughts and how they affect me. With the help of therapy, medication and, in all honesty, just the relief of knowing that what I was thinking and how those thoughts made me feel, were not only the result of my mental health. But also relatively normal for people like me. 

Intrusive thoughts can be a difficult and distressing experience, but with the right tools and support, you can learn to manage them effectively. Remember, you are not alone, and there is help available.

Thanks for reading, 

Spec