When you’re anxious, your brain is constantly scanning for potential dangers. It’s in a heightened state of alertness, looking for anything that could be a threat. This is why anxiety disorders—such as Generalised Anxiety Disorder (GAD) and Obsessive-Compulsive Disorder (OCD)—are often associated with intrusive thoughts.
Here’s why anxiety and intrusive thoughts go hand in hand:
- Your Brain Is Hypervigilant
Anxiety puts your nervous system in a state of fight-or-flight. This increases sensitivity to perceived dangers—including thoughts. An anxious brain doesn’t just have thoughts; it analyzes them, fixates on them, and treats them like threats. - The More You Try to Stop a Thought, the Stronger It Gets
Ever heard the phrase, “Don’t think of a pink elephant”? What happens? You think of a pink elephant. This is called Ironic Process Theory—when you try to suppress a thought, it often rebounds even stronger (Harvard Health). - Thought-Action Fusion: You Mistake Thoughts for Reality
People with anxiety often believe that thinking something means they might act on it, or that it reflects their true character. This is called thought-action fusion, and it can make intrusive thoughts feel deeply distressing (PubMed). - The Brain’s Negative Bias
Anxiety tricks the brain into prioritizing negative, fear-based thinking. This means intrusive thoughts feel more important than neutral or positive ones, making them harder to ignore.
How to Manage Intrusive Thoughts
The good news? Just because a thought appears doesn’t mean you have to believe it, act on it, or fear it. Here are some strategies to reduce the power of intrusive thoughts:
1. Recognise That Intrusive Thoughts Are Normal
Instead of asking, “Why am I having this thought?” try asking, “Why am I judging this thought?” Recognising that everyone has strange, unwanted thoughts can take away their power.
2. Practice Mindfulness and Detachment
Mindfulness teaches you to observe thoughts without reacting emotionally. When an intrusive thought appears, try telling yourself:
- “That’s just a thought.”
- “My brain is overreacting.”
- “I don’t need to engage with this.”
This reduces the emotional weight attached to the thought.
3. Stop Trying to Push the Thoughts Away
Paradoxically, accepting intrusive thoughts instead of resisting them makes them weaker. Instead of fighting the thought, acknowledge it:
- “Oh, there’s that weird thought again.”
- “This is just noise from my anxious brain.”
By not treating it like a problem, it often fades faster.
4. Challenge Thought-Action Fusion
Just because you think something doesn’t mean it’s meaningful. If you have a thought about harming someone, it doesn’t mean you want to do it. Remind yourself:
- “Thoughts don’t define who I am.”
- “Having a thought doesn’t mean I will act on it.”
5. Reduce Anxiety Levels
Since anxiety fuels intrusive thoughts, addressing anxiety itself can reduce their intensity. Try:
- Regular exercise (which reduces stress hormones).
- Deep breathing techniques.
- Therapy .
- Reducing stimulants like caffeine.
When to Seek Professional Help
If intrusive thoughts are interfering with daily life, therapy can be incredibly beneficial. Anxiety therapy helps you reframe your relationship with intrusive thoughts, and in some cases, medication like SSRIs can help regulate anxiety levels.
Signs that professional support may be helpful:
Intrusive thoughts cause significant distress. You engage in compulsive behaviors to “neutralise” thoughts. You avoid situations due to fear of thoughts becoming reality.
You’re not broken, and you’re certainly not alone. The key is learning that thoughts don’t define you—they are just mental noise that passes through the mind like clouds in the sky.
Final Thoughts
Anxiety makes intrusive thoughts feel bigger, scarier, and more important than they actually are. But they’re just that—thoughts. They don’t mean anything about you, and they don’t have to control your life.
By understanding how anxiety fuels intrusive thoughts, changing how you react to them, and reducing overall stress levels, you can take back control. You are not your thoughts. You are the observer of them.
If you’re struggling with intrusive thoughts and anxiety, therapy can help. You don’t have to figure this out alone. Reach out today and take the first step toward freedom from overthinking.