Hi, I’m Hannah Rawlings, and I’m so glad you’ve found your way here. Today, I want to take a moment to talk about intrusive thoughts—those sudden, unwanted thoughts that can pop into our minds when we least expect them. If you’ve ever had a thought that felt distressing, out of character, or even a little scary, I want you to know that you’re not alone. These thoughts are more common than you might think, and they don’t define you.
What Are Intrusive Thoughts?
Intrusive thoughts are involuntary and can feel quite distressing or unsettling. They often go against our morals and values, which is why they can be so upsetting. For example, you might be driving and suddenly have the thought of swerving into an oncoming vehicle, or you could be chopping vegetables and imagine harming yourself or someone you care about. These thoughts can feel alarming, but it’s important to remember they are just thoughts—they don’t mean you want to act on them.
Why Do We Experience Intrusive Thoughts?
Intrusive thoughts can happen to anyone, and they often become more frequent during times of stress, high anxiety, or significant life changes. For instance, new parents—both mums and dads—may experience more intense intrusive thoughts when their baby arrives. This is entirely normal, and it doesn’t mean anything is wrong with you as a parent. It’s simply the brain’s way of processing a new and potentially stressful experience.
In fact, research has shown that intrusive thoughts are a common experience for everyone. In a study published in 1993 by Purdon and Clark, researchers asked 293 individuals—none of whom had a diagnosed mental health disorder—to identify from a list which intrusive thoughts they had experienced. Every single participant reported having experienced at least one intrusive thought at some point in their life. This study highlights that intrusive thoughts are a universal part of being human.
Are Intrusive Thoughts Something to Worry About?
For the most part, intrusive thoughts are a normal part of the brain’s functioning and nothing to worry about. Our minds produce thousands of thoughts each day, and sometimes they can be random or unsettling. However, in most cases, these thoughts pass on their own without causing harm.
There are, however, times when intrusive thoughts become more problematic. For example, individuals with conditions like Obsessive Compulsive Disorder (OCD) may feel the need to neutralise or prevent the thoughts from occurring through compulsive actions or rituals. This is when the thoughts begin to interfere with daily life and can feel overwhelming.
What Can You Do About Intrusive Thoughts?
You might be wondering, "What should I do when I have these thoughts?" It’s a great question, and the answer isn’t about pushing them away. In fact, trying to suppress these thoughts often makes them more persistent, which can lead to even greater distress.
I’ll be sharing more in an upcoming video about effective techniques for managing intrusive thoughts. We’ll explore what you should and shouldn’t do when these thoughts arise and how to respond in a way that reduces their impact. Keep an eye out for that!
How to Cope with Intrusive Thoughts
For now, one of the most important things you can do is practice self-compassion. Remind yourself that everyone experiences intrusive thoughts at some point, and having them doesn’t make you a bad person. It’s all part of being human, and these thoughts don’t reflect who you truly are. Cognitive-behavioural therapy (CBT) and mindfulness techniques can be incredibly helpful in managing these thoughts, allowing you to acknowledge them without judgment and move forward.
If you’re feeling overwhelmed by intrusive thoughts or want support in learning how to manage them, I’m here for you. At Mulberry Tree Psychological Therapy, I offer compassionate, professional support through CBT and mindfulness techniques that can make a real difference.
Intrusive thoughts are a normal part of life and don’t define your character. Understanding them and knowing how to cope with them can empower you to navigate these challenging moments with confidence. Remember, you’re not alone, and support is available if you need it.
Why Choose Mulberry Tree Psychological Therapy?
Choosing Mulberry Tree Psychological Therapy means benefiting from Hannah Rawlings' years of dedication to helping people achieve emotional well-being. With extensive experience working within the NHS and a robust set of qualifications, including certifications in CBT and EMDR, Hannah offers compassionate, professional, and highly effective therapy services. Trust in her commitment and expertise to guide you towards a healthier, more fulfilling life.
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