Everyone experiences intrusive thoughts. Here's how to deal with them.

One's mind is a powerful and complex thing. So powerful, in fact, that despite being the organ of the body most studied, neuroscientists are still making new discoveries about brain function, learning, response, memory retention, processing and capabilities. Indeed, one Stanford Medicine paper concluded that despite centuries of cerebral mapping and research, we still "know very little about the brain."

Among the lesser-known elements of brain function and response are intrusive thoughts − something Siggie Cohen, PhD, a child development specialist and popular parenting coach, says affects "everyone" from time to time.

What are intrusive thoughts?

Cohen calls intrusive thoughts a form of "mind babbling" or "random, involuntary and unintentional thinking" that can be both relentless and difficult to quiet down. "While not all the 'babble' is harmful or negative," she explains, "much of it can trigger fear, shame, guilt, worry, remorse, anger, revenge and more." 

Jesse Bracamonte, MD, DO, a family medicine physician at Mayo Clinic in Arizona, agrees that such unwelcome mental words, images, ideas and internal messaging are often distressing enough that many people experiencing them can find it very difficult to think of anything else. 

That's especially true because, while some such thoughts can be singular and easier to ignore, other intrusive thoughts are constant, repetitive or come as a "steady stream that floods our consciousness without our intention or initial control," explains Lalah Delia, a wellness educator and author of meditation and self-care book, "Vibrate Higher Daily."

What causes intrusive thoughts?

Though much is still not understood about what causes intrusive thoughts, experiencing such thinking is often connected to certain mental health conditions or as a symptom of anxiety or depression. Some research has also found an association between intrusive thoughts and obsessive-compulsive disorder (OCD), Tourette syndrome, attention deficit hyperactivity disorder (ADHD) and body dysmorphic disorder. 

It's also sometimes thought to be a learned behavior or connected to heredity or chemical reactions. "Intrusive thoughts can be caused by biological factors related to genetics as well as chemical factors that cause the brain to function and think in such a way," says Bracamonte.

Sometimes, the thinking can also be rooted in "an overload of mental and energetic stimuli such as unprocessed emotions, fears, attachments, or traumas that linger within our minds and body," explains Delia. "They may also arise from external triggers or stressful situations that disturb our inner peace, clarity, and sense of safety, stability and normalcy," she adds. 

How to get rid of intrusive thoughts

The good news is that even though no one can get rid of unwanted thoughts completely, "you can make a difference in the level of their intensity, the force of which they are felt, and the supportive tools you have to deal with them," says Cohen. 

Delia suggests practicing mindfulness or meditation to better gain control of one's thoughts and feelings. "Mindfulness is bringing awareness to the present moment and compassionately taking care of ourselves and our thoughts," she says; adding that such practices "help us take our power back and transmute intrusive thinking." 

She also recommends:

• deep breathing techniques to find "stability and peace" amid troubled thoughts
• reciting mantras "to interrupt and redirect" unwanted images and thinking
• engaging other senses such as sounds, tastes, smells and touch "to restore our connection to the here and now"
• or getting to the root of what's causing the problem by seeking to understand where the distress may be coming from. 

That can sometimes be achieved on one's own, but working with a mental health advisor may also be helpful. "Intrusive thoughts can lead to obsessive thoughts which can cause disorder in one’s life," explains Bracamonte. When that happens and frequent disruption occurs, he says "it is important to seek professional help." 

Cohen says that talking with a friend, writing in a journal, engaging in physical fitness or finding a spiritual outlet could help one feel more "productive, connected, and purposeful" − opposites of the disconnected and aimless worries that are sometimes central to intrusive thinking. And when one strategy doesn't work, she recommends trying something else. "Every person deals with intrusive thoughts differently," she says.  

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