7 Intrusive Thoughts Examples (and What You Can Do About Them)

Each day, the average person has thousands of thoughts. Most of them create a background hum that’s not very noticeable. But every once in a while, a random thought will catch our attention. 

Sometimes, these unexpected thoughts pass right by. Other times, they are upsetting and hard to get rid of, and can even become difficult to cope with. These are called intrusive thoughts.

And, before we jump in: Please be aware that this article mentions topics that could be triggering to some readers, including taboo sexual acts. 

What are intrusive thoughts?

What is an intrusive thought? Intrusive thoughts are unwanted thoughts or images that seem to pop up out of the blue. They tend to happen over and over, and can be scary and unsettling. They’re different from impulsive thoughts, which are urges to do something abruptly such as yelling out an answer to a question. 

Intrusive thoughts can be about any topic. But negative intrusive thoughts are the ones that tend to be the most upsetting. These negative thoughts are often about topics that you find disgusting, disturbing, or frightening. They may be violent, sexual, or otherwise go against your values. 

Many people wonder if intrusive thoughts are normal. The answer is yes, nearly everyone has intrusive thoughts. But intrusive thoughts can also be a symptom of certain mental health conditions, including:

• Obsessive-compulsive disorder (OCD)

• Generalized anxiety disorder (GAD)

• Major depressive disorder (MDD)

• Eating disorders

• Postpartum depression or anxiety

• Post-traumatic stress disorder (PTSD)

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Seven common intrusive thought examples

There are many types of intrusive thoughts that can lead to feelings, such as fear, shame, guilt, and distress. Here are seven common types of unwanted intrusive thoughts

1. The thought of hurting a baby or child

If you’re a new parent, you may have experienced intrusive thoughts about your baby’s well-being. Your thoughts may even be about accidentally or purposely harming your baby. 

Nearly half of new parents experience this type of intrusive thought. Thinking about your baby being hurt is understandably a scary thing for parents, who often feel terrible for having these thoughts. 

If you’re having these types of thoughts, talk with your healthcare professional or your child’s pediatrician. They can help you understand the difference between harmless, passing thoughts, and more serious concerns like postpartum depression or psychosis. 

2. Thoughts of doing something violent or illegal

Intrusive thoughts about doing something illegal or violent toward yourself or others are also common. These are likely not things that you want to do, and you probably feel upset by these thoughts. But having them can make you question yourself. Violent intrusive thoughts can be disturbing if you are unable to brush them off.

3. Thoughts that cause doubt

Doubts are one of the most common types of intrusive thoughts. The doubts can be about big or small aspects of your life. 

For example, intrusive thoughts might cause you to question your relationship or sexual orientation. Or they may cause you to doubt whether you: 

• Turned off the stove

• Locked the door

• Sent a text message to the right person 

4. Unexpected reminders about painful past events

Some people experience unwanted intrusive thoughts related to past trauma. These intrusive thoughts are often triggered by something about the person’s environment that reminds them of the trauma. For example, a certain smell or place might bring up an unwanted memory. However, the trigger might not always be that obvious. 

5. Worries about catching germs or a serious illness

Concerns about contamination — or germs — are common intrusive thoughts. This could mean worrying about getting sick or spreading illness even when the risk is low. These intrusive thoughts can lead to obsessive concerns about your health and result in behaviors like excessive handwashing or avoiding other people.

6. Concerns about doing something embarrassing

You may have recurring thoughts about embarrassing yourself in front of other people. Your worries may be about shouting, saying, or doing something inappropriate in public. Sometimes, these intrusive thoughts can be related to a past memory, like feeling embarrassed as a child, and fear that a similar thing could happen again. 

7. Intrusive sexual thoughts

You’re not alone if you have unwanted thoughts related to sexual acts that you consider taboo. Some people have intrusive thoughts about having sex with children, even though they would never act on these thoughts. It can be especially difficult to talk about these thoughts, which may prevent you from reaching out for help.

What causes intrusive thoughts?

It’s hard to say. After all, thoughts are the result of brain activity — and your brain generates over 6,000 thoughts every day. Not all those thoughts will be relevant or even accurate. You could even consider some of them “junk” thoughts, meaning they are random or meaningless. 

We do know that intrusive thoughts can be a symptom of many different mental health conditions (see above). They can also be triggered by certain situations, such as: 

• Increased stress and anxiety

• Hormone changes

• Life stressors

• Traumatic experiences

• Trouble sleeping at night

But in reality, intrusive thoughts don’t always have a clear cause. They’re a normal part of being human. Intrusive thoughts can happen to anyone at any time, including people who don’t have a mental illness.  

Do intrusive thoughts mean anything?

Intrusive thoughts usually don’t mean anything. If you have an intrusive thought that’s disturbing and you have no desire to act on it, then it’s just a thought.

Many people worry that they’ll act on their intrusive thoughts, even though they’re distressed by them. But if you find your intrusive thoughts to be disturbing or disgusting, then the truth is: You’re very unlikely to act on these thoughts. For example, if you have a violent thought, but you’re repulsed by it and are generally a kind, nonviolent person, then it’s probably just a passing thought. Intrusive thoughts can’t make you do anything.

Having intrusive thoughts also doesn’t mean that you are a bad person. By their very nature intrusive thoughts come out of nowhere. They have nothing to do with who you are as a person, or your true desires. So rest assured, if you’re experiencing distressing intrusive thoughts, they mean nothing. 

How to cope with intrusive thoughts

The key to coping with intrusive thoughts is to remember that they’re just thoughts. And just because you have a thought doesn’t mean that it’s true. It also doesn’t mean that you’ll act on it. Even the most upsetting thought doesn’t increase the likelihood of something bad happening. Intrusive thoughts are also not a reflection of your character. 

When you have an intrusive thought, you might feel the urge to push it away. But this only strengthens the power of the thought. The best way to stop intrusive or obsessive thoughts is to practice letting them pass without doing anything. This involves accepting, rather than resisting, the thought.

Here are a few ways you can start: 

• Remind yourself that you’re just having a thought, and your brain generates thousands of thoughts every day. 

• Don’t dwell on the thought. Instead, allow your mind to move on to whatever it comes up with next.

• Try not to attribute any meaning to unwanted intrusive thoughts. And, remember, you are not your thoughts.

• If you’re distressed by a thought, notice your emotions but let them pass like clouds moving through the sky. Understand that the thoughts will probably come back again. This is normal and part of the process. Continue the approach of letting the thoughts and your emotions about them pass. 

• If you’re having trouble letting thoughts pass on your own, try a guided mindfulness exercise or meditation, which can talk you through how to do this. 

Professional treatment to manage intrusive thoughts

If your intrusive thoughts are a symptom of a mental health diagnosis, treatment can help. This might include therapy, medication, or both. 

The type of therapy that’s right for you will depend on your specific condition and symptoms. Types of therapy that can help with intrusive thoughts include:

• Cognitive behavioral therapy (CBT)

• Exposure and response prevention (ERP)

• Acceptance and commitment therapy (ACT)

• Eye movement desensitization and reprocessing (EMDR)

• Mindfulness-based approaches

To get help, reach out to your healthcare professional or contact the National Helpline from the Substance Abuse and Mental Health Services Administration (SAMHSA) at 1-800-662-HELP (4357). You can also use this online treatment locator tool to find a local behavioral health professional or treatment center. 

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Written by:

Emily Guarnotta, PsyD

Emily Guarnotta, PsyD, is a licensed clinical psychologist and certified perinatal mental health professional with over 10 years of clinical experience.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

India B. Gomez, PhD

India B. Gomez, PhD, is a licensed clinical psychologist with a certificate in Latin American Family Therapy. She completed her doctoral education at the California School of Professional Psychology/Alliant International University.

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