What is an Intrusive Thought?
Contributed by our staff, Gianna Puccio, MA
Have you ever had a thought that felt very out of alignment with who you are at your core? A thought that felt disturbing, unwanted, and disruptive? If this experience resonates with you, you have had an intrusive thought! Intrusive thoughts are not pathological - everyone, regardless of an OCD or anxiety diagnosis, experiences intrusive thoughts. By definition, an intrusive thought is an involuntary thought, image, or urge that is unwanted.
Why do intrusive thoughts feel so triggering?: Intrusive thoughts explained through an OCD lens
Sometimes intrusive thoughts can feel extremely distressing because of how they conflict with your values, morals, and sense of self. When thoughts clash with our values and we disagree with the premise of the content, we call the thoughts egodystonic. The main difference between how intrusive thoughts affect individuals with and without OCD is the level of distress they cause the person due to the relevance or irrelevance placed on them. For example, an individual without OCD may experience an intrusive thought and think, “Whoa, that was a weird thought”, and move on with their day, thinking little to nothing of it. On the contrary, an individual with OCD may experience an intrusive thought and then begin to obsess over why their brain created this thought, analyze what it means, and try to find some certainty about this. This obsessive process typically leads to feelings of distress, such as anxiety, fear, and shame. In an attempt to find relief from the discomfort that these emotions may induce, individuals with OCD will then engage in compulsions- behaviors or mental acts aimed at reducing distress and discomfort. The temporary relief that engaging in a compulsion provides is what perpetuates this cycle and increases the likelihood of engaging in compulsions again in the future. In summary, intrusive thoughts are not what cause the cycle of obsessions and compulsions; rather, it is an individual’s relationship to their intrusive thoughts and the emotions and urges that accompany them.
How can I relate to my intrusive thoughts differently?: An ACT perspective
It can feel extremely empowering once you learn that YOU get to choose whether or not to ascribe relevance or irrelevance to thoughts, emotions, and urges. From an ACT perspective, in order to relate to your intrusive thoughts differently, you can practice separating yourself from your thoughts, or de-fusing from them. De-fusing from thoughts means separating thoughts from your identity, and simply viewing it for what it is: a thought! If you think of thoughts as a string of words, or a mental event, you can take away their value and the power they have over you. Thoughts are not facts, thoughts are not commands, and thoughts do not need to be taken at face value and guide your mood and behavior. You can notice a thought without buying into it or doing anything about it. Simply put, relating to your thoughts differently just means viewing them as thoughts, and nothing more. I know this might sound simple, and that's because it is. Although it’s simple, it doesn’t mean it's easy.
Try this cognitive defusion exercise: Instead of thinking “I am anxious”, reframe your relationship to this thought by changing the language to “I am noticing the thought that I feel anxious in this moment.” Notice how one version might seem like a fact about you, while the other seems like an observation of a thought that passed through your mind. By changing the language, you can relate to your thoughts differently, reminding yourself that you are the one noticing the thought, not the thought itself.
If you resonate with this post, it does not automatically mean you have OCD! However, if you notice yourself spending significant time and energy obsessing over intrusive thoughts, and engaging in compulsive behaviors or avoidance to find relief, then you are in the right place. Reach out to an OCD specialist today!