5 Therapist Recommended Techniques To Deal With Intrusive Thoughts

Have you ever had a thought that just won't go away, no matter how hard you try to shake it? Intrusive thoughts can be distressing and disruptive, and they can make you feel like you're going crazy. However, it is possible to overcome them—there are techniques that you can use to manage these thoughts and find relief. 

Whether you're struggling with anxiety, OCD, or just the occasional intrusive thought, these techniques can help you find peace of mind and live your life to the fullest.

Also read: How Does Anxiety Affect Your Physical Health?

Recognise And Label The Thought As An Intrusive Thought

When an intrusive thought enters your mind, it can be helpful to acknowledge it as just a thought and not necessarily a reflection of your character or desires. This process, known as “thought labelling”, can help to distance yourself from the thought and reduce its power over you. For example, you might say to yourself, “I'm having the thought that I might make a mistake, but that's just an intrusive thought and not who I am.” By recognising and labelling the thought as an intrusive thought, you can start to view it as something separate from yourself and not something that defines you.

Reflect on Your Emotional Well-Being

Intrusive thoughts can impact how you feel about yourself. Take our quick self-assessment to explore your emotions, gain insight into your thought patterns, and discover ways to nurture a healthier mindset.

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Practice Mindfulness

Mindfulness is the practice of bringing your attention to the present moment without judgment. When you're experiencing intrusive thoughts, it can be helpful to focus on your breath or a mantra to help ground yourself in the present. This can help to reduce the intensity of the thoughts and make them less distressing. For example, you might take a few deep breaths and repeat a mantra to yourself, such as “I am safe and present at this moment.” By bringing your attention to your breath and the present moment, you can help calm your mind and reduce the power of the intrusive thoughts.

Also read: Can Anxiety Disorders Be Cured? 

Use Cognitive-Behavioural Techniques

Cognitive-Behavioural Therapy (CBT) is a type of therapy that can be helpful for managing intrusive thoughts. One technique that you can use on your own is to challenge the thought by asking yourself if there is evidence to support it and whether there are alternative ways of looking at the situation. This process, known as “thought challenging,” can help to reduce the power of the thought and prevent it from escalating. For example, if you're having the thought “I'm going to fail,” you might ask yourself, “What is the evidence for this thought? Is it really true that I'm going to fail, or are there other possible outcomes?” By questioning the thought and looking for alternative perspectives, you can start to see it in a different light and reduce its hold over you.

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Seek Social Support

Sharing your experiences with a trusted friend or loved one can provide a sense of relief and help you to feel less alone. It's important to choose someone who is non-judgmental and supportive, and who can provide a safe space for you to express your feelings. Just knowing that you have someone to turn to who understands what you're going through can be a great source of comfort and support.

Seek Professional Help

If you're struggling to manage your intrusive thoughts on your own, it may be helpful to seek the support of a mental health professional. A therapist can work with you to identify the underlying causes of your thoughts and develop coping strategies to manage them. They can also provide a safe and supportive space for you to explore your thoughts and feelings and work through any issues that may be contributing to your intrusive thoughts. Don't be afraid to reach out for help – it's a brave and important step to take.

Also read: How Do I Talk To Someone About My Depression Or Anxiety?

Remember, it's okay to experience intrusive thoughts from time to time. It's when they start to interfere with your daily life that it's important to seek help. By using these techniques and seeking support when needed, you can learn to manage your intrusive thoughts.

Things To Avoid To Cope With Intrusive Thoughts

• When faced with intrusive thoughts, resist the urge to fight or analyse them. 
• Avoid pushing the thoughts away or trying to “solve” why they appear; this only strengthens their hold. 
• Don’t argue with your mind or check if your strategies are working; that reinforces the cycle of anxiety. 
• Instead of engaging, judging, or suppressing these thoughts, remind yourself that they are just mental events, not reflections of who you are. 
• Letting go of control, rather than chasing it, is the first step toward easing their intensity and impact.

Get Help Managing Intrusive Thoughts

Intrusive thoughts can be tough, but you’re not alone. Our coaches can help you understand and manage them with effective strategies.

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Frequently Asked Questions

When do intrusive thoughts go away? 

Intrusive thoughts often fade as you learn to respond differently to them. When you stop giving them attention or reacting with fear, they lose their power. With time, self-compassion, and consistent practice.

How to deal with intrusive thoughts?

Acknowledge intrusive thoughts without judgment or resistance. Remind yourself that they don’t define you and are common human experiences. Grounding exercises, mindfulness, and seeking professional support can help. The key is acceptance and letting the thoughts come and go without engaging or trying to control them.  

How to stop thinking about intrusive thoughts?

Ironically, trying to stop intrusive thoughts makes them stronger. Instead, allow them to pass without reacting. Shift focus to the present through breathing or mindful activities. Over time, this reduces their emotional charge and helps you move from control to acceptance.  

How do you treat intrusive thoughts?  

Cognitive Behavioural Therapy (CBT) or Exposure and Response Prevention (ERP) is highly effective for intrusive thoughts. These approaches teach you to face thoughts without fear or avoidance. In some cases, medication may also be recommended to manage anxiety or obsessive-compulsive symptoms.