If you’ve ever had a disturbing or distressing thought pop into your head and wondered why it’s happening, you’re not alone. In fact, a common question that people ask is: “How do you stop intrusive thoughts?” These random, often upsetting thoughts can seem overwhelming, especially for those dealing with OCD (Obsessive-Compulsive Disorder). Let’s dive into why these thoughts happen, how they affect people with OCD, and - most importantly - how to manage them.
Everyone Has Intrusive Thoughts
The first thing to understand is that everyone experiences intrusive thoughts. Research shows that up to 94% of people have random, strange or even disturbing thoughts at times (Salkovskis, 1985). Whether it’s a thought about something embarrassing or something inappropriate, these thoughts are part of how our brain works.
However, for someone with OCD, these thoughts don’t just pass by - they get stuck. People with OCD tend to focus on these thoughts and give them meaning, which can lead to distress. Instead of shrugging it off, someone with OCD might think, “Why am I having this thought? Does this mean something bad about me?”
Why Intrusive Thoughts Feel So Powerful
Many people who wonder, “How do you stop intrusive thoughts?” often think the issue is the thought itself. But the real problem isn’t the thought - it’s the extra meaning you attach to it and how you react. For people without OCD, these thoughts are seen as random and strange, and they move on without much concern. However, for someone with OCD, intrusive thoughts feel like an alarm bell - they trigger anxiety and fear, convincing you that the thought is significant or even dangerous.
These thoughts are often tied to what’s called thought-action fusion, a belief that simply having a thought is just as bad as acting on it, or that having the thought makes it more likely to happen. For example, you might think, “What if I hurt someone?” and instead of brushing it off as a random thought, you begin to worry that having the thought means you’re a bad person or that you might actually act on it. However, research shows that having a thought does not make it true or more likely to happen (Rachman & Shafran, 1999).
Can You Stop Intrusive Thoughts? Acceptance is Key
So, can you stop intrusive thoughts? The short answer is that trying to stop them often makes them worse. It’s like trying not to think about a pink elephant - once you try to block it, that’s all you can think about. Studies show that suppressing thoughts can actually cause them to come back more frequently and with more intensity (Wegner, 1994).
Instead of trying to stop intrusive thoughts, the key is to accept them. When you have a distressing thought, rather than reacting with fear or trying to push it away, try labelling it for what it is: an intrusive thought, part of your OCD. You might say to yourself, “This is just my OCD acting up – it’s a false alarm” and then allow the thought to pass without engaging with it. The more you practice this, the easier it becomes to let these thoughts go without giving them power.
Example: How to Manage Intrusive Thoughts
Let’s look at an example. Imagine you’re in a café, and suddenly, you have the thought, “What if I just stood up and shouted something rude?” Most people would think, “That’s a weird thought” and move on. But someone with OCD might get stuck on it, thinking, “Does this mean I’m losing control? What if I actually do it?”
This is where acceptance comes in. Rather than panicking or trying to block the thought, recognise it as an intrusive thought and label it as OCD. You can say, “Okay, that’s just my OCD shouting ‘BOO!’ at me again.” By acknowledging it, but not reacting to it, you take away its power.
How Do You Stop Intrusive Thoughts in OCD?
The truth is, you don’t need to stop intrusive thoughts - you need to change how you respond to them. By practicing acceptance and recognising these thoughts as part of your OCD, you can start to manage them more effectively. Over time, they’ll become less frequent and less distressing. Cognitive-behavioural therapy (CBT), particularly Exposure and Response Prevention (ERP), is a proven method that helps people with OCD learn how to face intrusive thoughts without reacting with fear.
You Are Not Your Thoughts, Thoughts Aren't Facts
Intrusive thoughts don’t define who you are. Everyone has them, and just because your OCD makes you pay more attention to these thoughts doesn’t mean they have to control your life. By practicing acceptance, labelling your thoughts and getting the right support, you can learn how to manage intrusive thoughts in a healthier way.
And if you’re finding it hard to deal with intrusive thoughts on your own, remember that professional help is available. EJP Therapy provides specialised therapy for OCD, both in the Edinburgh area and online. We use evidence-based techniques like CBT and ERP to help you take control of intrusive thoughts and reduce their impact. If you would like support to navigate intrusive thoughts, please reach out.
References:
1. Salkovskis, P. M. (1985). Obsessional-compulsive problems: A cognitive-behavioural analysis. Behaviour Research and Therapy, 23(5), 571-583.
2. Rachman, S., & Shafran, R. (1999). Cognitive and behavioural features of obsessive-compulsive disorder. The Cognitive Psychology of Obsessions, 89-112.
3. Wegner, D. M. (1994). Ironic processes of mental control. Psychological Review, 101(1), 34.
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