When Your Own Thoughts Scare You: Intrusive Thoughts and How to Cope
Everyone has passing, random thoughts that feel strange or even disturbing. But when those thoughts are unwanted, repetitive, and deeply unsettling, they are called intrusive thoughts. These thoughts can make you question your character, your safety, or even your sanity. You might ask yourself: “Why am I thinking this? Does this mean something about me?”
The truth is, intrusive thoughts are surprisingly common. They often have little to do with who you are as a person and more to do with how the mind processes stress, anxiety, or trauma. Still, they can cause significant distress if left unaddressed.
What Are Intrusive Thoughts?
Intrusive thoughts are unwanted mental images, impulses, or ideas that seem to pop into your mind without warning. They can be violent, sexual, self-critical, or just plain bizarre. Some common examples include:
Fear of harming yourself or others
Graphic or violent imagery
Disturbing doubts about your identity or values
Obsessive worries about contamination, order, or safety
Having these thoughts does not mean you will act on them. In fact, the distress they cause is often a sign that they clash with your true values.
Why Do They Happen?
Intrusive thoughts can be linked to several factors:
Anxiety disorders or OCD: These conditions often intensify unwanted thoughts.
Stress and trauma: High stress or unresolved trauma can trigger them.
Brain’s “threat detection” system: The mind tends to over-focus on danger, even imagined danger.
How to Cope With Intrusive Thoughts
Do not fight them – Resisting or trying to push thoughts away often makes them stronger.
Label them – Remind yourself: “This is just an intrusive thought, not a truth.”
Practice mindfulness – Observe the thought, then let it pass without judgment.
Challenge the cycle – If you notice compulsions (like seeking reassurance or checking), try to pause and redirect.
Seek professional support – Therapy, especially CBT, can help you build tools to reduce the power of intrusive thoughts.
When to Seek Help
If intrusive thoughts are frequent, distressing, or interfering with your daily life, it may be time to talk to a therapist. Support is available, and you do not need to carry this burden alone.
At Palm Atlantic Behavioral Health, our licensed therapists offer confidential virtual sessions across Florida, helping clients understand and cope with intrusive thoughts in healthy, constructive ways.
Takeaway: Having scary thoughts does not define you. With the right tools and support, you can quiet the noise and regain a sense of peace.