How to Get Rid of Intrusive Thoughts

Intrusive thoughts

Intrusive thoughts are a common experience, often associated with anxiety. These thoughts can manifest in a variety of forms, from the strange and bizarre to the disturbing and frightening. They are like a relentless cycle that replays over and over in your mind, causing pain.

In this article, we explore the reasons behind intrusive thoughts and effective strategies for getting rid of them.

Understanding intrusive thought

How to Get Rid of Intrusive Thoughts

Intrusive thoughts come in many shapes and sizes. They can be unsettling or simply persistent. Some people even experience intrusive thoughts in the form of songs and melodies that constantly play in their heads. Regardless of their nature, these thoughts can be distressing and cause you to question your sanity.

My Personal Experience

I also struggled with intrusive thoughts. My thoughts were so disturbing that I thought I was going to lose my mind. These thoughts seemed to mimic those of a schizophrenic, which caused me great distress. While I won’t go into detail about my intrusive thoughts here, I want you to know that I have overcome them, and I hope to provide you with some guidance on how to do the same.

Different forms of intrusive thoughts

Intrusive thoughts can manifest themselves in a variety of ways, including:

Scary thoughts: These thoughts cause fear and anxiety due to their disturbing nature.

Repeated Thoughts: Sometimes, the same thoughts keep playing in your head like a broken record.

Musical Interference: Songs and melodies keep playing in your head, even when you don’t want them to.

Why do you have intrusive thoughts?

Intrusive thoughts are often triggered by activating the stress response. When you’re afraid, the amygdala, the brain’s fear center, becomes more active. At the same time, rationalizing areas of the brain, such as the cortex, are also suppressed. This heightened state of alertness and anxiety can reduce your ability to make rational decisions and make it difficult to eliminate anxious thoughts.

This change in brain function will persist as long as your stress response is active. Additionally, if the stress response persists, your nervous system may become overstimulated, leading to a range of distressing symptoms, including intrusive thoughts.

Break the cycle

How to Get Rid of Intrusive Thoughts

To escape the cycle of intrusive thoughts, you need to understand what’s going on and take concrete steps to regain control. You can get started by:

1. Gain understanding

The first step is to understand that intrusive thoughts are a symptom of anxiety, not a sign of impending insanity. This knowledge can help alleviate the fears and worries associated with these thoughts.

2. Retrain your thinking

During the recovery process, you must retrain your mind not to react to these thoughts. If you react with fear or try to block it, you will only increase the stress response and keep the cycle going. Instead, try to reduce your reaction to symptoms.

3. Give it time

Recovery takes time. Your nervous system needs time to regain balance. Just as a broken bone heals over time, your nervous system will gradually return to a state of balance with the right strategies.

Remember: Although these steps sound simple in theory, they can be challenging in practice. Intrusive thoughts can be persistent and distressing, especially when they are disturbing in nature. However, with dedication and the right guidance, you can overcome them.

Yes, intrusive thoughts can be treated. Many individuals find relief through therapy, such as cognitive-behavioral therapy (CBT) or exposure therapy. Professional guidance can provide tools and techniques to manage and reduce these thoughts.

The time it takes to overcome intrusive thoughts can vary from person to person. Recovery is a gradual process, and it's essential to be patient with yourself. Seeking professional help can expedite the process.

In some cases, medication may be prescribed to manage the anxiety that contributes to intrusive thoughts. However, medication should be discussed with a healthcare professional.

While it's possible to manage intrusive thoughts independently, seeking guidance from a therapist or counselor can provide valuable support and tools for a more effective recovery.

Ask for help

If you have trouble dealing with intrusive thoughts on your own, seeking professional help can be invaluable. Therapists and counselors can provide you with tools and techniques to speed your recovery.


Intrusive thoughts are a common byproduct of anxiety, but they are not insurmountable. By understanding their origins and using the right strategies, you can regain control of your thoughts and ultimately find relief. Remember, recovery takes time, and if you need guidance in letting go of intrusive thoughts, seeking professional help is a viable option.

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