Intrusive thoughts can appear suddenly and cause a great deal of distress. They are often strange ideas, images or mental phrases that we do not want to have, that frighten us or make us feel guilty.

If you have ever asked yourself, “Why am I thinking this when I don’t want to?” or “What does this say about me?”, then this article is for you.

What are intrusive thoughts?

Intrusive thoughts are involuntary, repetitive, and unwanted thoughts that pop into your mind and tend to cause emotional distress. They do not reflect who you are or what you want to do, but they can seem very real and disturbing.

The most important thing is to understand that intrusive thoughts do not represent a real desire, nor do they define your personality, values, or intentions.

Common examples of intrusive thoughts

• Aggressive or violent thoughts that do not resemble you.

• Thoughts of harming yourself or others, even though you do not want to.

• Unwanted sexual thoughts.

• Constant doubts (‘What if this happens?’, ‘What if I lose control?’).

• Shocking or unpleasant mental images.

Is it normal to have intrusive thoughts?

Yes. Many people feel alone with these types of thoughts, but they are much more common than we might think.

Everyone can have intrusive thoughts at some point in their lives. The difference is that some people interpret them as a threat, constantly analyse them or try to suppress them, which increases their distress and recurrence.

Having intrusive thoughts does not mean that there is something wrong with you, nor that you are going to lose control.

Why do intrusive thoughts occur?

Intrusive thoughts are often related to:

• Anxiety

• High stress

• Perfectionism

• Need for control

• Difficult life events

The more we try to eliminate or control them, the more powerful they seem to become. This cycle can generate a lot of fear, guilt, and confusion.

👉The thought is not the problem, but rather the relationship we have with it.

How can we work with intrusive thoughts?

Working with intrusive thoughts does not mean making them disappear, but rather learning to relate to them in a different way.

Some important keys are:

1️⃣ Stop fighting the thought

Trying to eliminate it only increases its presence. In therapy, you learn to reduce this internal struggle.

2️⃣ Understand what they are (and what they are not)

A thought is not an action or an intention. This differentiation is key to reducing fear.

3️⃣ Reduce guilt and expectations of yourself

Many people with intrusive thoughts are very self-critical and sensitive to the discomfort of others.

4️⃣Address the underlying anxiety

Intrusive thoughts are often a symptom, not the root of the problem.

How can psychological therapy help?

In therapy, intrusive thoughts are worked on in a safe, non-judgmental space. The therapeutic process allows you to:

• Understand why they appear.
• Reduce the fear associated with the thoughts.
• Regain self-confidence.
• Feel calmer and more emotionally in control.

When to seek help?

If intrusive thoughts:

• Cause you constant distress.
• Make you doubt who you are.
• Prevent you from enjoying everyday life.
• Lead you to avoid situations or people.

👉 Seeking professional help can be a very important step towards well-being.

If you have identified with this article, I want you to know that you are not alone and that what you are experiencing has an explanation and can be addressed therapeutically.

If you wish, we can work together on a therapeutic process tailored to you and your pace.