How to stop intrusive thoughts? 10 tips to manage them
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn to manage intrusive thoughts instead of being overwhelmed by them. Understand what they are, what causes them, and get practical tips on how to stop them.
Intrusive thoughts are involuntary thoughts that arise suddenly and out of nowhere. They come in all shapes and sizes but typically tend to manifest as disturbing images, taboo topics, or harmful scenarios that we imagine playing out and impacting either ourselves or our loved ones. For example, it might be that you’re cradling a newborn baby, and out of nowhere, a disturbing image of your baby being hurt flashes through your mind. Or maybe you've had a sudden urge to cause a stranger physical pain even though you don’t have any negative feeling towards them.
These thoughts can feel horrifying and often stir up an emotional storm, especially because they're so out of sync with who we are and how we behave. It’s almost like we’re shocked that we could even think that way, which can sometimes elicit feelings of shame and distress.
So where do intrusive thoughts come from?
The triggers for intrusive thoughts are varied and often unique to the person. The usual culprits are stress, anxiety, or external triggers like that person who cut you up in traffic that morning. Some mental health conditions, such as Obsessive-Compulsive Disorder (OCD), Post-Traumatic Stress Disorder (PTSD), depression, and anxiety disorders, can also trigger intrusive thoughts.
But before you start worrying, let's clarify: intrusive thoughts are common. In fact, nearly everyone experiences them at some point in their lives. They're part of the weird and wonderful tapestry of human thinking. It's when these thoughts occur on a regular basis, become too loud, too disturbing, and/or start affecting our daily life that they become a concern. But there is a way to manage them.
“The goal isn’t to eliminate intrusive thoughts (they’re a normal part of being human) but to manage them effectively so they don’t hijack your peace of mind.”
10 practical tips for managing intrusive thoughts
Intrusive thoughts can feel intimidating and very real but remember, intrusive thoughts are exactly that — thoughts. And you absolutely have the power to deal with them.
Here are ten practical tips to help you manage intrusive thoughts so they don’t end up ruining your day (or life).
1. Keep your routine regular
This one sounds like 'general life advice' but it can make a massive difference when it comes to preventing intrusive thoughts. Establishing a routine gives your day structure and predictability, reduces stress and anxiety, which can be common triggers for intrusive thoughts. A routine could include a morning meditation, regular meal times, scheduled exercise, and a consistent sleep schedule (getting to bed and getting up at the same time each day).
2. Stick to a balanced diet
A well-balanced diet can boost overall brain health. Foods rich in omega-3 fatty acids, like fish, nuts, and seeds, and foods high in antioxidants, like fruits and vegetables, can support brain function and mood regulation. Limiting caffeine and alcohol is also recommended as they tend to increase anxiety levels, which in turn, can trigger intrusive thoughts. It may even be best to avoid them altogether, if you can.
3. Practice mindfulness meditation
Ever noticed how it's easier to deal with something when you're fully present? That's mindfulness. It involves focusing on your breath, the sensations in your body, or the sounds around you to cultivate an awareness of the present moment. This awareness allows you to observe your thoughts, including the intrusive ones, without reacting or getting swept away. Remember, thoughts are just thoughts—they don't define you.
💙 If you're new to mindfulness, try our beginners series How To Meditate with Jeff Warren.
4. Explore Cognitive Behavioral Therapy (CBT)
CBT helps you understand the link between your thoughts, feelings, and behaviors. It’s a well-established form of talk therapy that enables you to identify and challenge the negative thought patterns that often trigger intrusive thoughts. In time, and through the guidance of a CBT therapist, you’ll begin to reduce the frequency of intrusive thoughts and relate to them in a new way.
5. Try visualization techniques
Visualization can help create distance between you and your thoughts. To practice visualization, find a quiet place to sit or lie down, close your eyes (if that’s comfortable for you), then try picturing your intrusive thoughts as leaves floating down a stream or as clouds passing across the sky of your mind. Notice how imagining your thoughts as physical objects helps to separate who you are from the nature of the intrusive thought. Over time, this technique should help you identify less with your intrusive thoughts and make you feel more at ease.
6. Spend quality time with pets or animals
Animals have an amazing way of bringing us back to the present moment. Being around their playful and loving nature is a great distraction from any intrusive thoughts that may be troubling you. Whether playing fetch with your dog, cuddling your cat, or watching the birds flying through the sky, time with pets or animals can be a soothing balm for a restless mind.
7. Immerse yourself in nature
There's something incredibly soothing about the natural world — the sound of the breeze in the trees, the sight of a sweeping landscape or a single rose, the scent of damp earth after it’s been raining—all these sensory experiences have the ability to ground us in the present moment, which as we know, draws our attention away from our thoughts (particularly intrusive thoughts). Whether it's a leisurely walk in the park, a hike in the mountains, or simply taking a moment to appreciate a beautiful sunset, lean on nature to quiet your mind.
8. Externalize your intrusive thought(s)
Externalizing your intrusive thoughts means viewing them as separate from yourself. This could involve personifying your thought (maybe you imagine it as a pesky mosquito buzzing around or you give it a silly name). You might even try visualizing your thoughts as a character in a comic book, making it easier to see it as something separate from yourself. When it pops up, you can acknowledge it by saying something like, "oh hey, I see you, thought (or your own name for it)… not right now, thanks”.
9. Practice deep breathing exercises
Deep breathing is a simple yet effective technique that can help soothe the mind and body—focusing on your breath anchors you in the present moment. It's like sending a 'calm down' memo to your nervous system, encouraging it to switch from 'fight-or-flight' mode to a state of relaxation.
10. Engage in regular physical activity
Physical activity is a great stress-buster, helping to distract the mind from intrusive thoughts and uplift your mood. This doesn't mean you need to run a marathon. Any form of movement, be it a gentle yoga flow, a brisk walk around the block, or a dance-off in your living room, can help keep intrusive thoughts at bay, or at least process them when they arise.
As you try these techniques, remember that what works best for you might not work well for someone else and vice versa. It's all about finding what resonates with you and fits your lifestyle. Be patient with yourself, and remember: the goal isn't to eliminate intrusive thoughts (they're a normal part of being human) but to manage them effectively so that they don't hijack your peace of mind.
Are intrusive thoughts normal?
The short answer is — yes.
Intrusive thoughts are a universal human experience and are as common as a cold in the landscape of human cognition. Whether it’s fretting over leaving the stove on or more disturbing images or ideas, we all experience unwanted thoughts occasionally.
But here’s an important reminder: Experiencing intrusive thoughts doesn’t make you a bad person, nor does it mean you’re failing in some way.
“You are not your thoughts, and experiencing an intrusive thought doesn’t mean you want to act on it or that you will.”
Think of it like this: just because you have thought about suddenly performing a breakdance routine in the middle of a meeting doesn’t mean you’ll spring up and start busting moves (or will you?).
Jokes aside, if intrusive thoughts become persistent, cause significant distress, or interfere with your day-to-day life, it’s important to seek professional help. Mental health professionals, such as therapists or psychologists, are skilled in helping people navigate these challenging waters. They can provide expert support, guiding you towards strategies and approaches like Cognitive Behavioral Therapy, that’ll help you manage intrusive thoughts more effectively.
Calm is here to support you too. Our stress- and anxiety-relief resources, including guided meditations and grounding exercises, can offer support when it comes to noticing and developing a new relationship with intrusive thoughts. With practice and patience, you can learn to navigate them and reclaim your peace of mind.
Intrusive thoughts FAQ
How do I get rid of intrusive thoughts?
The goal isn't to 'get rid' of intrusive thoughts entirely. At a manageable level, intrusive thoughts are normal. Instead, it's about learning to manage them effectively so they don't bother you more than they need to. Techniques like mindfulness meditation, cognitive behavioral therapy, deep breathing, and regular physical activity can be incredibly helpful in reducing their frequency and impact.
What triggers intrusive thoughts?
Stress, anxiety, or certain life events can trigger intrusive thoughts. Sometimes, however, it can feel like they come out of nowhere. It's important to remember that everyone's experience is different. If you find that certain situations or triggers often precede your intrusive thoughts, try to prepare yourself with a toolkit of calming techniques you can use whenever intrusive thoughts strike.
How do I stop OCD thought loops?
Cognitive Behavioral Therapy (CBT), particularly a subtype called Exposure and Response Prevention (ERP), is often used to help stop the cycle of OCD thought loops. However, consulting with a mental health professional for personalized advice is essential.
Is it normal to have a lot of intrusive thoughts?
While everyone will experience intrusive thoughts at some point in their lives, if you find that your intrusive thoughts are frequent, causing you distress, or interfering with your daily life, it's important to seek help from a mental health professional. They can provide you with strategies to manage these thoughts and offer support.
Calm your mind. Change your life.
The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
