How to Stop Intrusive Thoughts in Their Tracks

Many of us occasionally have disturbing thoughts or mental images. An example might be, “What if I harm my child?” Or you may be reminded of a past traumatic event (like serving in combat) when you hear a loud crash. Sometimes, the thoughts can be more harmless, like when you wonder if a fast motorcycle rider could be a foreign spy.

Referred to as intrusive thoughts, these random thoughts and images can be disorienting. This is especially true if they get in the way of your daily life. But there are a number of options for getting them under control. If you find that your intrusive thoughts are affecting your ability to perform everyday tasks, talk to a healthcare provider or mental health professional.

What are intrusive thoughts?

Unwanted intrusive thoughts are thoughts, images, or impulses that get “stuck” in our brains. They often show up repeatedly and can become more distressing over time. They can be scary, disturbing, violent, sexual, or feel inappropriate to you in some way.

According to psychologist Samantha Myhre, PhD, triggers for intrusive thoughts are usually tied to a core fear or feared outcome. Triggers can be external or internal. Myhre says common triggers may include:

• People 

• Places

• Objects

• Memories

• Physical sensations

Intrusive thoughts are also often linked with conditions like: 

• Anxiety

• Depression

• Obsessive-compulsive disorder (OCD)

• Post-traumatic stress disorder (PTSD)

But the truth is, almost everyone has intrusive thoughts from time to time. One study found that nearly 95% of people experience intrusive thoughts. 

Not all intrusive thoughts cause trouble, either. Many people can ignore even disturbing or difficult thoughts. 

How long do intrusive thoughts last?

It depends on each person and their underlying cause. 

But people with mental health conditions like OCD and PTSD may have intrusive thoughts more often. They may also find the thoughts more distressing. And if your intrusive thoughts are related to a mental health condition, they will likely last as long as you have symptoms. 

In some cases, fear- or trauma-related intrusive thoughts may never go away completely. But with treatment, you can learn to manage them so they cause much less distress.

That said, living with intrusive thoughts can be incredibly painful.

What are some examples of intrusive thoughts?

Intrusive thoughts are unwanted, distressing, and repetitive. Jonathan Grayson, PhD, is a licensed psychologist and director of The Grayson LA Treatment Center for Anxiety & OCD. He says intrusive thoughts often fall into some common categories or themes.

Violence

Violent intrusive thoughts can be related to fears that you might act violently or images of violence. Examples include hurting yourself or hurting your children or other family members.

Sexual

These intrusive thoughts are considered taboo or unacceptable. And they’re a common type of OCD-related obsession. Here are a couple examples:

• Repetitive thoughts that don’t align with your sexual preferences (for example, a gay man having intrusive thoughts about sex with a woman)

• Distressing mental images of having sex with family members

• Thoughts about committing an aggressive sexual act

Relationship-oriented

Relationship intrusive thoughts make you doubt your relationships, especially with romantic partners. Examples include:

• Intrusive doubts about whether you are dating the right person

• Unwanted thoughts questioning if you are attracted to your partner or not

Religious or morality-based

Sometimes referred to as scrupulosity, these intrusive thoughts are connected to religion and moral values. Examples include:

• Distressing doubts about whether or not you have offended God 

• Fear of making inappropriate comments in a religious service

• Intrusive thoughts about not acting ethically or morally

Trauma-related

If you’ve survived a traumatic event — like chronic abuse, community violence, or a natural disaster — you may have intrusive thoughts about your experiences. Examples of these kinds of thoughts include:

• Intrusive memories about the traumatic event

• Distressing thoughts about not being safe now or in the future

Getting help for intrusive thoughts

If intrusive thoughts interfere with your daily life, speak with a mental health professional. They can: 

• Discuss your symptoms

• Make a diagnosis if needed

• Suggest treatment options

• Give you tips for managing intrusive thoughts

Below, we’ll walk through a couple common treatments.

Mental health therapy for intrusive thoughts

Therapy is a key component of treating intrusive thoughts related to OCD, PTSD, or other mental health conditions. There are many different forms of therapy that can help. 

Some effective therapies for reducing intrusive thoughts related to OCD and PTSD include:

• Exposure and response prevention (ERP): ERP is considered the first-choice treatment for OCD. It is highly effective in reducing OCD symptoms like intrusive thoughts. 

• Acceptance and commitment therapy (ACT): ACT helps you accept that intrusive thoughts are just a part of anxiety and do not really mean anything. It also helps you focus on things you find meaningful.

• Eye-movement desensitization and reprocessing (EMDR): EMDR is an effective therapy for reducing PTSD symptoms, including intrusive thoughts. 

• Cognitive processing therapy (CPT): CPT is a trauma-informed therapy that helps you identify unhelpful thinking patterns. 

Therapy isn’t a one-size-fits-all experience. Work with your healthcare provider to find what works best for you. You may decide to try several different types of therapy to manage your symptoms. 

To find a mental health professional who can help, visit the International OCD Foundation’s provider directory online. You can also call the National Alliance on Mental Illness (NAMI) helpline to find resources in your area at 1-800-950-NAMI (6264). 

Medication for intrusive thoughts

There aren’t medications that specifically target intrusive thoughts. However, people with OCD and PTSD who experience intrusive thoughts may benefit from medication. It can help you manage the underlying conditions that contribute to intrusive thoughts.

Some recommended medications for OCD include:

• Clomipramine (Anafranil)

• Fluoxetine (Prozac)

• Fluvoxamine (Luvox)

• Paroxetine (Paxil)

• Sertraline (Zoloft)

Some common medication options for PTSD include:

• Fluoxetine (Prozac)

• Paroxetine (Paxil)

• Sertraline (Zoloft)

• Venlafaxine (Effexor)

Your healthcare provider may recommend other medications based on your symptoms. Together, you and your provider will decide on a treatment plan that works best for you.

How to stop intrusive thoughts

If you have intrusive thoughts, it might feel natural to avoid them or push them down. Yet research suggests that trying to stop intrusive thoughts won’t make them go away — it might actually make them worse. 

Thankfully, there are strategies for managing intrusive thoughts you can try at home. The goal of these coping skills is to lessen your sensitivity to intrusive thoughts.

1. Mindfulness

Mindfulness is the practice of being aware of your thoughts, feelings, and bodily sensations without judgment. To use mindfulness for intrusive thoughts, imagine your thoughts passing by like clouds in the sky. One study found that using this mindfulness strategy helped people have less intrusive thoughts than those who tried to distract themselves.

2. Acceptance

As hard as it might be, learning to accept intrusive thoughts can make them feel less overwhelming. When intrusive thoughts strike, remind yourself they’re common and they don’t have special meaning. Acceptance also means acknowledging your intrusive thoughts will probably come back.

3. Grounding

For a trauma-related intrusive thought or flashback, grounding techniques can help regulate your emotions. One example is describing the environment around you using your five senses. You can describe: 

• How objects around you look and feel

• Smells you notice

• Sounds you hear

4. Take a break

Dealing with intrusive thoughts can be draining. Make sure to carve out time for yourself to relax and participate in activities you enjoy.

Why trust our experts?

Written by:

Juliette Timmins

Juliette Timmins, MSW, recently completed her social work internship at the Los Angeles Department of Mental Health. She now volunteers as a crisis line counselor at Didi Hirsch's Suicide Prevention Center in Los Angeles.

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:

Mona Bapat, PhD, HSPP

Mona Bapat, PhD, HSPP, has 15 years of clinical experience providing therapy. She is a licensed clinical psychologist in Indiana and Illinois with treatment experience in individual, couples, family, and group therapy modalities.

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