Understanding Intrusive Thoughts: When They Feel Intense & How to Navigate Them
Most of us have experienced random, unwanted thoughts that pop into our minds—often when we least expect them. These are called intrusive thoughts. They might sound like a disturbing “what if…,” a scary image, or a thought that feels completely out of line with who you are. For many people, they’re fleeting and easy to brush off. But sometimes intrusive thoughts become louder, more frequent, and harder to manage—especially during times of stress or major life changes.
When Intrusive Thoughts Feel More Intense
Intrusive thoughts often show up when our nervous system is taxed. Common triggers include:
Sleep Deprivation 💤 – Lack of rest makes it harder for the brain to filter and regulate thoughts, so they may feel more frequent or alarming.
Postpartum Period 👶 – New parents often report heightened intrusive thoughts, fueled by hormonal shifts, exhaustion, and the natural instinct to protect a newborn.
High Stress or Trauma ⚡ – During times of overwhelm, intrusive thoughts can increase as the brain tries (in a misguided way) to prepare for worst-case scenarios.
It’s important to remember: intrusive thoughts do not mean you want these things to happen. They are a sign of stress, not a reflection of your character.
How to Navigate Intrusive Thoughts in the Moment
When an intrusive thought shows up, the natural impulse is to push it away—but that often makes it stronger. Instead, try these grounding strategies:
Name It – Gently say to yourself, “This is just an intrusive thought. It’s not a fact.” Naming it reduces its power.
Pause & Breathe – Place one hand on your chest or belly, and take 3 slow breaths to calm your nervous system.
Shift Your Attention – Bring your focus back to the present through movement, music, or connection with someone safe.
Practice Self-Compassion – Remind yourself: “This is just a thought. It does not define me. I am okay, and my brain is just tired and/or stressed.”
How Therapy Can Help
Even short-term therapy can be incredibly effective in addressing intrusive thoughts. Working with a therapist offers you tools to:
Reduce the fear and shame that intrusive thoughts often create
Learn practical grounding skills to use in real time
Identify triggers like sleep patterns, stress, or life transitions
Reframe the way your brain processes intrusive thoughts so they feel less threatening
✨ Final Note
Intrusive thoughts are more common than most people realize—especially in periods of exhaustion or change. With the right tools and support, they don’t have to control your life. Therapy doesn’t need to be a long-term commitment to make a difference; sometimes just a few sessions can provide relief, clarity, and peace of mind.
🌿 If you’ve been struggling with intrusive thoughts, reach out. We offer free 15-minute consultations to help you explore whether therapy at Big Oak is the right next step.
