Managing intrusive thoughts - Harvard Health

There are some signs to look for:

• The thought is unusual for you. An intrusive thought is usually very different from your typical thoughts.
• The thought is bothersome, something you want to push out of your mind.
• The thought feels hard to control. Intrusive thoughts are often repetitive and won’t go away.

When these thoughts emerge, try taking the following steps:

1. Identify the thought as intrusive. 
2. Don’t fight with it. When you have an intrusive thought, just accept it.
3. Don’t judge yourself. Know that having a strange or disturbing thought doesn’t indicate that something is wrong with you.

See a mental health professional if unwanted thoughts are starting to disrupt your daily life, particularly if they’re impairing your ability to work or to do things you enjoy. However, even if intrusive thoughts aren’t affecting your life in a significant way, you can still see someone to get help.

Intrusive thoughts can also be managed by addressing the underlying problem, such as anxiety, stress, or a personal history of trauma. While it may be helpful to share the particular thoughts you are having, keep in mind that even if you aren’t comfortable talking about them in detail, a therapist can still help.