Have you ever had a disturbing thought pop into your head out of nowhere? Maybe it was an unwanted thought about hurting yourself or someone else, a sexual thought that felt inappropriate, or even a bizarre or uncomfortable thought that made no sense. These are called intrusive thoughts, and while they can be unsettling, they are completely normal.

Intrusive thoughts are involuntary and do not reflect your true intentions. They often show up when you least expect them, causing symptoms of anxiety and distress. The more you try to push them away, the more persistent they seem to become.

So, why do intrusive thoughts happen? Can they be stopped? Do they mean something is wrong?

Here we will explore everything you need to know, including:

What are intrusive thoughts?

Examples of intrusive thoughts and how to handle them
Are intrusive thoughts normal?
How to stop intrusive thoughts
Managing intrusive thoughts in daily life

If you've ever wondered “Are intrusive thoughts normal?” or “How do I stop intrusive thoughts from taking over my mind?”, you’re in the right place. Let's break it all down in a way that makes sense—so you can stop worrying and start managing these thoughts effectively.

What Are Intrusive Thoughts?

Intrusive thoughts happen to almost everyone. They are involuntary, unwanted thoughts, images, or urges that pop into your mind unexpectedly. These thoughts can be disturbing, bizarre, or completely out of character and can get in the way of your daily life. Intrusive thoughts or images often involve fear, anxiety, or distress and can feel impossible to control.

Types of Intrusive Thoughts

While intrusive thoughts can vary from person to person, they typically fall into a few common categories:

Violent Thoughts – Sudden, distressing thoughts about harming yourself or someone else.
Sexual Thoughts – Unwanted, inappropriate, or taboo sexual thoughts.
Religious Thoughts – Doubts or blasphemous thoughts that conflict with personal beliefs.
Health-Related Thoughts – Fears about having a serious illness or being contaminated.
Aggressive Thoughts – Worries about losing control and acting in ways you never would.

Intrusive thoughts may be linked to obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), generalized anxiety disorder, or depression. However, having intrusive thoughts does not mean you have a mental health condition.

Examples of Intrusive Thoughts

Many people worry that their intrusive thoughts are uniquely disturbing, but the truth is, they are very common. If you’ve ever had a thought that made you panic, it might help to know that many others have had similar experiences.

Intrusive Thoughts Examples:

“What if I push someone off a balcony?” (Even though you would never do it.)
“Did I lock the door? What if someone breaks in?” (Rechecking over and over.)
“What if I blurt out something offensive?” (Even though you don’t believe it.)
“What if I suddenly hurt myself?” (Despite having no desire to do so.)
“What if I have a hidden illness?” (Constant fear of undiagnosed medical conditions.)

These thoughts do not mean you will act on them—they are simply misfired mental signals that can be managed with therapy and coping strategies.

Additional Reading: You might also want to learn about How to Help Someone with Anxiety When You're Not Sure What to Do.

If you recognize some of these intrusive thought examples, you are not alone. The key is learning how to manage intrusive thoughts without fear.

Are Intrusive Thoughts Normal?

If you’ve ever had an intrusive thought that made you feel guilty, anxious, or even ashamed, you may have asked yourself, “Is this normal?” The answer is yes—intrusive thoughts are a completely normal part of human thinking.

Intrusive thoughts are a normal part of human thinking. Studies show that nearly everyone experiences them at some point. New research found that 94% of people report having at least one intrusive thought in their lifetime.

What Causes Intrusive Thoughts?

Psychologists believe intrusive thoughts are a result of how our brains process and filter information. The human brain produces thousands of thoughts per day—some of them are random, irrelevant, or even disturbing. Just because you think something doesn’t mean it’s true, important, or a reflection of who you are.

However, people with OCD, anxiety disorders, or PTSD may experience intrusive thoughts more frequently or feel intense distress over them. This distress can lead to compulsive behaviors, such as repeatedly seeking reassurance or avoiding certain situations.

Just because a thought enters your mind doesn’t mean it’s meaningful, true, or a reflection of who you are. Intrusive thoughts are normal, and understanding this can help you stop overanalyzing or fearing them. Instead of feeling anxious about why they happen, the key is learning how to manage intrusive thoughts and prevent them from taking control of your emotions.

How to Stop Intrusive Thoughts

The more you try to stop intrusive thoughts, the more they seem to come back, right? That’s because fighting intrusive thoughts gives them more power. Instead of trying to block them completely, the best approach is to change how you respond to them.

1. Recognize That Thoughts Are Just Thoughts

The first step in stopping intrusive thoughts is understanding that they are not facts. Just because you have a thought doesn’t mean it has meaning or power.

2. Use Cognitive Behavioral Therapy (CBT) Techniques

CBT is one of the most effective treatment options for intrusive thoughts. It helps you identify negative thought patterns and reframe them in a healthier way.

3. Try Exposure and Response Prevention (ERP)

ERP is a specialized therapy used for OCD. It involves gradual exposure to anxiety-provoking thoughts while resisting compulsive behaviors. Research shows that ERP is one of the most effective treatments for OCD-related intrusive thoughts.

4. Practice Mindfulness

Mindfulness helps you observe thoughts without reacting emotionally. Instead of trying to push intrusive thoughts away, allow them to exist without judgment.

Additional reading: Discover a helpful mindfulness exercise in Leaves on a Stream: A Mindfulness Exercise to Help You Let Go.

5. Reduce Anxiety Triggers

Intrusive thoughts often become worse during high-stress periods. Reducing stress through exercise, healthy sleep, and relaxation techniques can help decrease their frequency.

6. Seek Professional Help if Needed

If intrusive thoughts disrupt your life, speaking with a mental health professional, such as a therapist, can provide clarity and help you manage your thoughts effectively. In the case of intrusive thoughts that impair your ability to function in your daily life, medical interventions such as the use of selective serotonin reuptake inhibitors (SSRIs) are sometimes recommended by a psychiatrist or medical doctor to help regulate intrusive thoughts, especially for diagnosed OCD or other specific anxiety disorders.

The goal isn’t to eliminate intrusive thoughts completely—because that’s impossible! Instead, it’s about learning how to stop intrusive thoughts from controlling your life. By practicing mindfulness, cognitive behavioral therapy (CBT), and self-compassion, you can reduce the distress associated with intrusive thoughts and take back control of your mind.

Managing Intrusive Thoughts in Daily Life

While intrusive thoughts may feel overwhelming, there are many ways to manage them effectively. Instead of letting these thoughts make you anxious, you can practice techniques that help you observe them without fear or judgment.

For people with OCD, generalized anxiety disorder, or post-traumatic stress disorder, managing intrusive thoughts often requires a combination of therapy, mindfulness, and coping strategies.

Accept Uncertainty – Many intrusive thoughts stem from the fear of uncertainty. Accepting that you can’t control every thought allows you to let go of unnecessary worry.
Practice Self-Compassion – Remember, having intrusive thoughts does not define your character. Be kind to yourself instead of criticizing your mind.
Limit Compulsive Behaviors – Seeking reassurance, avoiding triggers, or overanalyzing thoughts can actually make them worse. Instead, try to sit with the discomfort and let the thoughts pass naturally.
Stay Connected – Talking to trusted friends, family, or a therapist can help break the isolation that intrusive thoughts sometimes cause.

Additional Reading: Struggling with social anxiety? This might help: Overcoming Social Anxiety: Tips to Feel Comfortable in Social Settings.

Managing intrusive thoughts is possible, and you don’t have to do it alone. Whether you choose self-help techniques, therapy, or a combination of both, you can learn to reduce the power of intrusive thoughts and stop them from interfering with your daily life.

When to Get Treatment for Intrusive Thoughts

Intrusive thoughts are normal, but if they are:

Interfering with your daily life
Causing intense anxiety and distress
Leading to compulsive behaviors (checking, avoiding, seeking reassurance)
Making you question your identity or morality

…it may be time to seek professional help. Treatment for intrusive thoughts can be incredibly effective. According to the Anxiety and Depression Association of America, therapy and medication can significantly reduce the intensity and frequency of intrusive thoughts in people with OCD, anxiety, and PTSD.

You Are Not Defined by Your Thoughts! Take Back Your Power!

If you’ve been struggling with intrusive thoughts, the most important thing to remember is this: You are not your thoughts. A fleeting, unwanted thought does not define your values, your personality, or your intentions. Intrusive thoughts are involuntary, and having them does not make you a bad person.

There is help available if intrusive thoughts are making you anxious or interfering with your daily life. If you’re struggling with intrusive thoughts, anxiety, depression, or ongoing stress, you don’t have to navigate it alone.

At Ritenour Counseling, we provide evidence-based therapy to help you understand your thoughts and emotions, regain control, and improve your well-being.

Our licensed therapists specialize in treating anxiety disorders, OCD, bipolar disorder, postpartum depression, and other mental health conditions that may contribute to intrusive thoughts. Whether you’re dealing with repetitive thoughts, delusional thoughts, or trauma-related thoughts, we’re here to help you process and heal.

Through compassionate and intentional therapy, we’ll help you develop effective ways to manage intrusive thoughts, reduce anxiety, and build resilience so you can live a more fulfilling life.

Take the next step—therapy can be a powerful tool in transforming your mental health. Reach out today to learn how we can support you!

Intrusive Thoughts: Why They Happen and How to Manage Them