Intrusive Thoughts

                  Many of us with mental illness are plagued with intrusive thoughts. I thought it might be a good idea to share what intrusive thoughts are and how they affect people. As with most aspects of mental illness, people can be affected by intrusive thoughts in different ways. 

                  In an article for Harvard Health Publishing, Kelly Bilodeau defines intrusive thoughts as “…a strange, disturbing thought or troubling image that pops into your mind.” She states that intrusive thoughts affect about six million Americans. Bilodeau cites three signs that you are experiencing intrusive thoughts: 1) “The thought is unusual for you”, 2) “The thought is bothersome”, and 3) The thought feels hard to control.”  Stress and anxiety can trigger intrusive thoughts. These thoughts are involuntary and tend to pop into a person’s mind. Intrusive thoughts feel out of your control. In addition, they are often scary, inappropriate, or might conflict with your beliefs. 

                  Intrusive thoughts can happen to anyone. An occasional intrusive thought is normal. When these thoughts are more frequent, or a person obsesses over them, they might be a part of a mental health disorder. Some mental health disorders in which intrusive thoughts can commonly occur include obsessive compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and generalized anxiety disorder (GAD). However, they are not limited to these. 

                  There are some common themes that intrusive thoughts might revolve around. These include harm, sexual content, religion/morality, contamination, and doubt/mistakes. The thoughts are different for individual people. It can be difficult to deal with these thoughts. Even though they are just thoughts, they can be distressing. Most of the time intrusive thoughts are harmless and manageable. However, when they become frequent or intense, it is important to seek professional help. It is also necessary to seek help if they cause significant distress, guilt, or anxiety. If the thoughts involve planning to act on violent or self-harm, you should seek help right away as well.  A mental health professional can provide support and help in dealing with intrusive thoughts.

                  I have struggled with intrusive thoughts at times. When I experience these thoughts, they usually involve self-harm or suicidal thoughts. These thoughts are different from the suicidal ideation I experience at other times because of major depression. When it is an intrusive thought, it pops into my head out of nowhere. I can be engaged in something or not thinking about anything in particular, when suddenly a thought about wanting to die will surface. Often, it does not last long. Sometimes it is just a passing thought. Still, it is distressing and painful. These thoughts seem real even though I know they are just thoughts, and in these moments, I do not have an intent to act. 

                  Therapy has helped me in dealing with these thoughts. Acknowledging the thoughts as intrusive thoughts helps. When I talk with my psychologist about my thoughts, I can recognize that they are not real and that what the thought is telling me is not what I want to do. Another practice I use to help me with intrusive thoughts is journaling. I have shared a lot about how journaling helps me. It is a way for me to get thoughts out of my head. So, if I can write about the intrusive thoughts, I can get them out of my mind. 

                  Intrusive thoughts affect many of us. While they are not easy to deal with, mental health professionals employ several therapies/treatments to combat intrusive thoughts. One therapy is cognitive behavioral therapy (CBT). This is a form of talk therapy that helps people identify and challenge unhelpful thought patterns and beliefs. The goal of CBT is to reframe negative thoughts. Another therapy is exposure and responsive prevention. It is a form of CBT that is often used with OCD. In this therapy the person is taught that the thoughts are not dangerous and that the feared outcomes do not occur. Another therapy is acceptance and commitment therapy (ACT), which helps people change their relationship with the intrusive thoughts instead of trying to completely eliminate the thoughts. In addition to these therapies, medication and lifestyle changes may also be implemented.

                  Intrusive thoughts can be a symptom of mental illness. If you are experiencing intrusive thoughts, discuss them with your mental health provider. If the thoughts are causing serious distress or you feel you may act on a harmful thought, it may be necessary to reach out to the 988 Lifeline or 911. You can also go to the nearest emergency room. 

                  Intrusive thoughts can cause distress for the individual. That is why it is important to seek help and support. If you experience intrusive thoughts, you are not alone. Reach out for help. You do not need to deal with these thoughts alone.