Coping Guide
Intrusive Thoughts: What They Are and What Helps
Intrusive thoughts are unwanted, unpleasant thoughts, images or urges that pop into your mind and can feel shocking or out of character. Most people have them sometimes. Having one does not mean you want it or will act on it. This guide explains why they stick, what tends to help, and when repeated intrusive thoughts may be a sign of something like OCD that is worth talking to a doctor about.
Why intrusive thoughts feel so sticky
The more upsetting a thought is, the more we tend to notice it, check it and try to push it away, and that attention can make it come back more. Trying hard not to think about something often has the opposite effect.
What tends to help with intrusive thoughts
- Label it: "this is an intrusive thought", not a message or a plan
- Let it be there without arguing with it or trying to push it out
- Return your attention to what you were doing, even if the thought is still there
- Notice urges to check, seek reassurance or "put it right", and try delaying them
- Use slow breathing or grounding if the thought brings a wave of anxiety
When intrusive thoughts may be OCD
The NHS describes obsessions in OCD as unwanted and unpleasant thoughts, images or urges that repeatedly enter your mind, causing anxiety, disgust or unease, and compulsions as repetitive behaviours or mental acts you feel you need to do to relieve those feelings, such as checking doors many times. The NHS says it is unlikely OCD will get better without proper treatment, and there is nothing to be ashamed of in asking for help.
When to get help
Talk to a doctor if intrusive thoughts keep coming back and affect your daily life, or if you spend a lot of time on rituals or checking. The NHS describes talking therapy (usually CBT) and medicine as the main treatments for OCD. If you are worried you might act on a thought to harm yourself or someone else, contact a crisis line or emergency services now.
Sources & further reading
Frequently asked questions
Does having an intrusive thought mean I want it?+
No. Intrusive thoughts are unwanted, and the distress they cause usually shows they go against what you want.
Why do intrusive thoughts keep coming back?+
Fighting, checking or trying to push them away often gives them more attention, which can make them return more often.
Are intrusive thoughts a sign of OCD?+
Not always. Most people have them sometimes. If they repeat, cause distress and come with compulsions such as checking, talk to a doctor.
Is OCD treatable?+
The NHS describes effective treatments, mainly talking therapy (usually CBT) and medicine, prescribed by a doctor.
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