Intrusive Thoughts: Understanding “Scary” Thoughts and How to Overcome Them

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Have you ever heard someone say “I let the intrusive thoughts win” to joke about making a spontaneous purchase or an impulsive decision? Although they likely don’t mean to cause any harm when playing into this “trend,” these words can spread misinformation about what intrusive thoughts actually are and dismiss the distress they cause many people. In this blog, we’ll discuss what intrusive thoughts truly are, who experiences them, what symptoms typically follow, and how to cope. 

What are intrusive thoughts?

Despite the common assumption that an “intrusive thought” is just another term for a spontaneous urge or quirky whim, it is actually an unwanted and disturbing thought, image, or urge that brings about feelings of discomfort, shame, or anxiety (Bilodeau, 2024). These thoughts can arise at any moment, whether triggered by certain stimuli or simply popping up out of the blue. This is part of why they can be so distressing—you could be doing something completely unrelated, and then get an unwanted thought that disgusts or concerns you. That’s what makes them “intrusive” as opposed to other thoughts. They disrupt your regular thought patterns because they seem random and are often centered on something unsettling, stressful, or scary. 

Who gets intrusive thoughts?

Many individuals feel ashamed of their intrusive thoughts (Seif & Winston, 2018). They may wonder if they are a “bad” person for having them, or worry that they might act on their thoughts. It’s important to note that intrusive thoughts, although scary, are extremely common. According to Mayo Clinic Press, a global study found that 94% of people experience intrusive thoughts of varying degrees from time to time (Mayo Clinic Press Editors, 2023). However, frequent intrusive thoughts that you struggle to move past can be a symptom of various mental health conditions, including Obsessive Compulsive Disorder (OCD) and Post-Traumatic Stress Disorder (PTSD) (Stoddard, 2023).

Individuals with OCD, a condition characterized by obsessive thoughts and uncontrollable urges to perform compulsions in an attempt to reduce anxiety caused by the thoughts, experience frequent intrusive thoughts (Mind, 2023). Intrusive thoughts often become obsessions for people with OCD, meaning that they find it hard to “move past” them without spiraling and trying to “solve” or “get rid of” them by performing compulsions. For example, someone with OCD may be eating dinner and suddenly get the intrusive thought, “What if I accidentally sprayed cleaning solution into my meal?” If this intrusive thought is “sticky” enough, they won’t be able to move past it and continue eating their meal, even if they know deep down they didn’t spray anything on their food. They will likely try to cope with this thought or “prevent” it from coming true by throwing away their meal, putting cleaning solutions in another room while they are cooking food, or repeatedly researching symptoms of accidentally ingesting toxins.

PTSD is a condition marked by symptoms of trauma, such as nightmares, anxiety, hypervigilance, flashbacks, and intrusive thoughts, that occur after a scary experience (Mayo Clinic Staff, 2024). Intrusive thoughts are a common symptom in people with PTSD because the traumatic experience was so terrifying that it often comes up in their thoughts, whether as a flashback or “what if” worries. For example, someone who has experienced a car crash may see the crash over and over in their head at random moments, or may often get the thought “What if it happens again, and I don’t make it out alive this time?” 

Again, anyone can have intrusive thoughts of any content. However, when a person is unable to move past the thoughts and they impair their day-to-day functioning or mental status, it could be a sign of OCD, PTSD, or an anxiety disorder. If you think you may be struggling with a mental health condition, contact a mental health professional for support. 

Common examples of intrusive thoughts

Intrusive thoughts can be about anything, but a lot of the time, they center on the things we care about—our values, identity, and fears (Abramson, 2023). Intrusive thoughts are often “ego-dystonic,” meaning that they go against what you believe in, who you are as a person, and your goals (Sandia & Baptista, 2022). This is why these thoughts can feel so scary. You may feel terrified that having an intrusive thought means you will act on the thought, although this is typically not the truth. 

Common intrusive thoughts include thoughts or images about hurting yourself or others, taboo or sexual thoughts, doubtful thoughts, and reminders of past traumatic events. Some examples include:

• “What if I crash the car?” 
• “What if I left the curling iron plugged in and a fire starts?”
• “What if I accidentally fed my dog something poisonous?
• “What if my loved one dies on their way home from work?” 
• “What if I’m secretly a terrible person?”
• “What if my partner has been cheating on me this whole time?”

It’s important to understand the difference between having an intrusive thought and an actual urge to harm yourself or others. Intrusive thoughts can be repetitive, vivid, and distressing, but simply having them doesn’t mean that you want to or will act on them. If you are in a mental health crisis and need support, use the Suicide & Crisis Lifeline by calling or texting 988. If you are having thoughts about hurting yourself or others that you have intent, a plan, or a desire to act on, or you are in immediate danger, contact emergency services (911) right away. And, if you are confused about whether you are experiencing intrusive thoughts or an urge to act, reach out to a mental health professional for support. 

Symptoms that often occur with intrusive thoughts 

Some people may experience fleeting intrusive thoughts that don’t lead to any symptoms. For example, a weird, upsetting, or scary thought may pop into their head, making them think “Huh, that’s weird. I don’t know where that came from.” But they’re able to move past it quickly and go about their days. However, some individuals feel mental and physical symptoms because of the anxiety that intrusive thoughts cause. Symptoms often include feeling restless or tense, sweating, shaking, increased heart rate and breathing, and trouble sleeping (Mayo Clinic Staff, 2025). Those with OCD may experience these symptoms along with compulsions like checking, seeking reassurance, neutralizing “bad” thoughts, and avoidance (NHS, 2023). 

How to deal with intrusive thoughts 

Intrusive thoughts can be difficult to deal with. You may feel inclined to prove to yourself that the intrusive thought isn’t true, overanalyze the meaning behind it, avoid or suppress it, or try to prevent it from happening. Unfortunately, the more you interact with the thought, the more anxiety-inducing it often becomes. This is because by reacting to it and spending time analyzing it, you are reinforcing that the thought is worth obsessing over. This can make the thought spiral into other worries and symptoms, causing an endless cycle. 

The more you tell yourself to stop thinking about something, the more your mind is naturally going to think about it. For example, think to yourself, “Don’t think about a pink elephant.” What image pops into your mind? A pink elephant!

Although it’ll be difficult at first, a powerful way to deal with intrusive thoughts is by…doing nothing. You heard that right. At the end of the day, intrusive thoughts are just thoughts. They are the same as the other thoughts that pop into your head throughout the day, like “Wow, it’s sunny outside,” or “I like their shirt.” Just because you have a thought doesn’t mean you have to analyze it or act on it. Thoughts are thoughts, not facts. By labeling the thought as intrusive and simply letting it exist without reading too far into it, you de-emphasize it and take back the power. For example, you can tell yourself, “That was an intrusive thought. I’m not going to interact with it,” and continue about your day. If the thought arises again, no worries. Acknowledge and label it again, but don’t give it power. You can imagine yourself placing the thought on an imaginary shelf and letting it sit there while you continue living life. You aren’t working to disprove it or suppressing it as if it’s not there. Instead, you’re simply letting it exist for what it is—a thought—but not letting it take control of your day. 

Because high stress levels can also increase intrusive thoughts, it’s also helpful to learn and practice stress management techniques, such as deep breathing, journaling, and spending time in nature (Edwards, 2022). 

When to reach out for support 

If you find yourself struggling with intrusive thoughts, you are not alone. There are plenty of mental health professionals out there who are trained to work with you and get you into a better headspace. Therapy, treatment, and even just a listening ear can make you feel far less isolated in your thoughts and anxieties. Sage Counseling and Wellness offers supportive services to those struggling with their mental health. Don’t hesitate to reach out today!

To discuss how therapy could help you during this season of your life, please contact Sage Counseling and Wellness or schedule your free 15-minute consultation.

Mental Health Resources:

988 Suicide & Crisis Lifeline: Call or text 988, or chat via 988lifeline.org/chat 

Crisis Text Line: Text COALITION to 741-741 or chat via crisistextline.org

The Trevor Project (for LGBTQIA+ youth): Call 1-866-488-7386, text START to 678-678, or chat via thetrevorproject.org/get-help 

References: 

Abramson, C. (2023). Do intrusive thoughts mean anything? NOCD. https://www.treatmyocd.com/what-is-ocd/info/ocd-stats-and-science/do-intrusive-thoughts-mean-anything#h-why-do-intrusive-thoughts-target-what-you-care-about-the-most 

Bilodeau, H. (2024). Managing intrusive thoughts. Harvard Health. https://www.health.harvard.edu/mind-and-mood/managing-intrusive-thoughts 

Edwards, J. (2022). Dealing with intrusive thoughts. National Alliance on Mental Illness (NAMI). https://www.nami.org/blog/dealing-with-intrusive-thoughts/ 

Goddard, S. (2023). Are my intrusive thoughts a sign of complex PTSD (C-PTSD) or OCD? NOCD. https://www.treatmyocd.com/what-is-ocd/info/related-symptoms-conditions/are-my-intrusive-thoughts-a-sign-of-complex-ptsd-c-ptsd-or-ocd 

Mayo Clinic Press Editors. (2023). Coping with unwanted and intrusive thoughts. Mayo Clinic Press. https://mcpress.mayoclinic.org/mental-health/coping-with-unwanted-and-intrusive-thoughts/ 

Mayo Clinic Staff. (2025). Anxiety disorders. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961 

Mayo Clinic Staff. (2024). Post-traumatic stress disorder (PTSD). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/post-traumatic-stress-disorder/symptoms-causes/syc-20355967 

Mind. (2023). Symptoms of OCD. Mind. https://www.mind.org.uk/information-support/types-of-mental-health-problems/obsessive-compulsive-disorder-ocd/symptoms-of-ocd/ 

NHS. (2023). Symptoms – Obsessive compulsive disorder (OCD). National Health Service (NHS). https://www.nhs.uk/mental-health/conditions/obsessive-compulsive-disorder-ocd/symptoms/ 

Sandia, I. & Baptista, T. (2022). Ego-dystonia: a review in search of definitions. Revista Colombiana de Psiquiatría (English ed.). https://doi.org/10.1016/j.rcpeng.2022.08.006 

Seif, M. & Winston, S. (2018). Unwanted intrusive thoughts. Anxiety & Depression Association of America (ADAA). https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/unwanted-intrusive-thoughts 

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