How to Identify and Challenge Intrusive Thoughts
Because not every thought deserves a seat at your table
Let’s be real—our brains can be weird. Sometimes they throw out thoughts that are random, unsettling, or just downright disturbing. Ever had a thought so strange you wondered, “Why would I even think that?” Welcome to the world of intrusive thoughts.
If you’re dealing with OCD or anxiety, intrusive thoughts can feel even more intense. But here's the thing: having a thought doesn’t mean you believe it or want it. Let's break down how to spot these mental troublemakers—and what to do with them.
What are intrusive thoughts?
Intrusive thoughts are unwanted, involuntary thoughts that pop into your mind and make you feel anxious, guilty, or even ashamed. They're often violent, sexual, blasphemous, or just totally out of character.
Examples:
“What if I swerved my car off the road?”
“Did I just offend that person without realizing it?”
“What if I hurt my child?”
“Maybe I secretly don’t love my partner.”
Spoiler: Everyone has these thoughts. The difference is that most people brush them off. But if you have OCD or anxiety, your brain tends to latch on and obsessively analyze them.
Step 1: Identify the Thought for What It Is
The first step is awareness. Recognize that you’re dealing with an intrusive thought—not a reflection of who you are. Label it mentally:
“Oh hey, there’s that intrusive thought again.”
Name it. Don't analyze it. You’re creating distance between you and your brain noise.
Step 2: Notice the Urge to Do Something About It
Intrusive thoughts often come with a compulsion—the need to neutralize the thought. That might look like:
Repeating a phrase to cancel it out
Seeking reassurance from someone
Mentally reviewing what happened over and over
That urge? It’s your anxiety trying to trick you into staying in the loop.
Step 3: Challenge Doesn’t Mean “Argue With It”
A lot of people think “challenging” intrusive thoughts means disproving them. But that’s just a sneakier version of reassurance. Instead, the real challenge is to sit with the uncertainty.
Try telling yourself:
“Maybe, maybe not.”
“I don’t have to figure this out right now.”
“This thought doesn’t need a response.”
You’re not fighting the thought—you’re learning to not feed it.
Step 4: Refocus Your Attention
Once you’ve named the thought and resisted the compulsion, gently shift your focus back to something meaningful: work, a conversation, a walk, anything that brings you into the present moment. You're showing your brain that this thought is not important.
The Takeaway
Intrusive thoughts don’t mean anything about you. They’re just mental static. The goal isn’t to stop having them—it’s to stop letting them run your life.
With practice (and sometimes the help of a therapist trained in ERP or CBT), you can learn to stop giving intrusive thoughts the power they never deserved in the first place.
Need support in working through your intrusive thoughts? Reach out to one of our therapists in Weber County, Utah who specialize in OCD and anxiety disorders. You don’t have to manage this alone.
