Mind
Unwanted intrusive thoughts
Unwanted, distressing thoughts, images or urges that pop into the mind against your wishes, which are extremely common and usually harmless, but can become a problem when they are frequent, upsetting or hard to dismiss.
Education and reference only. This explains the common causes of unwanted intrusive thoughts and the warning signs that need urgent help, in plain language — it is not a diagnosis or a substitute for advice from a clinician. If you feel very unwell or are worried, seek medical help.
Quick answer
What is unwanted intrusive thoughts?
Intrusive thoughts are sudden, unwanted thoughts, mental images or urges that almost everyone experiences from time to time. They often feel disturbing precisely because they go against a person's values, and having them does not mean a person wants to act on them or is a bad person.
- Get urgent help: Thoughts of suicide, of harming yourself, or that life is not worth living — get help now: call 999 or go to A&E if you might act on these thoughts, or call the Samaritans free at any time on 116 123. Intrusive urges to harm yourself or another person that feel hard to control — seek urgent help.
- Self-care: It helps to understand that intrusive thoughts are common and that having them does not mean you will act on them or that they reflect your true character.
About unwanted intrusive thoughts
Intrusive thoughts are sudden, unwanted thoughts, mental images or urges that almost everyone experiences from time to time. They often feel disturbing precisely because they go against a person's values, and having them does not mean a person wants to act on them or is a bad person. For most people they pass quickly and mean nothing. They become a problem when they are frequent, very distressing, and hard to let go of, especially when a person starts performing mental or physical rituals to neutralise them — a pattern seen in obsessive-compulsive disorder, ocd. Intrusive thoughts also feature in other conditions: distressing flashbacks and intrusive memories after a frightening event can point to ptsd, and repetitive distressing thoughts focused on a perceived flaw in appearance can occur in body dysmorphic disorder. Underlying anxiety and depression frequently make intrusive thoughts worse. The key is that these thoughts are treatable, and getting help can greatly reduce the distress they cause.
When to get help
Call 999 or go to A&E if unwanted intrusive thoughts comes with any of these warning signs:
- Thoughts of suicide, of harming yourself, or that life is not worth living — get help now: call 999 or go to A&E if you might act on these thoughts, or call the Samaritans free at any time on 116 123.
- Intrusive urges to harm yourself or another person that feel hard to control — seek urgent help.
- Rituals or checking that have taken over so much of your day that you cannot eat, sleep, work or cope.
- Intrusive thoughts following a traumatic event, with flashbacks, nightmares and being constantly on edge.
- Losing touch with reality, or beliefs that others can hear or control your thoughts.
When to see a doctor
See a doctor if intrusive thoughts are frequent, very distressing, or hard to control, if you are spending a lot of time on rituals, checking or seeking reassurance, or if the thoughts are interfering with your relationships, work or daily life. It is also worth being seen if intrusive memories or flashbacks follow a frightening event, or if low mood or constant worry accompany the thoughts. Seek urgent help straight away if you ever have thoughts of harming yourself or others. These problems respond well to talking therapies, and reaching out early can spare a great deal of distress.
Not sure how urgent it is? It is always OK to call NHS 111 for advice, day or night.
What can cause it
Common causes of unwanted intrusive thoughts
Unwanted intrusive thoughts has many possible causes. Each links to a full, plain-language guide to that condition — what it is, how it's treated and when to seek help.
What helps
Self-care and what you can do
It helps to understand that intrusive thoughts are common and that having them does not mean you will act on them or that they reflect your true character. Rather than fighting or arguing with a thought, which often makes it stronger, it can help to notice it, let it be there, and gently return your attention to what you were doing. Avoiding the situations that trigger the thought, or performing rituals to neutralise it, tends to reinforce the cycle over time. Looking after sleep, reducing alcohol, staying active and managing stress all make intrusive thoughts less intense. Talking to someone you trust can reduce the shame that often surrounds these thoughts, and self-help based on cognitive behavioural approaches can be very useful.
Answers
Unwanted intrusive thoughts: frequently asked questions
Does having intrusive thoughts mean something is wrong with me?
No. Intrusive thoughts are very common and most people have them. They often feel disturbing because they go against your values, but having a thought does not mean you want to act on it or that you are a bad person.
When do intrusive thoughts become a disorder?
They become a problem when they are frequent, very distressing and hard to dismiss, especially if you feel driven to perform rituals or checks to neutralise them, as in OCD. If they are taking over your day or causing real distress, it is worth seeking help.
How can I stop fighting intrusive thoughts?
Trying to suppress or argue with a thought often makes it stronger. Many people find it helps to notice the thought, allow it to be there, and gently refocus on what they were doing. Talking therapies teach this skill in a structured way.
What if I have thoughts of harming myself or others?
Get help straight away. Call 999 or go to A&E if you might act on these thoughts, or call the Samaritans free at any time on 116 123. You are not alone, and support is available.
Sources
Where this is drawn from
- Mind (mental health charity)
- NICE CKS: Obsessive-compulsive disorder.
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