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You're not alone -

Intrusive thoughts are thought to affect some six million Americans, according to the Anxiety and Depression Association of America. And that's only what's reported! According to the OCD and Anxiety Center, research has found that over 90% of the population experiences intrusive thoughts.

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Common causes: OCD -

Intrusive thoughts are commonly linked to obsessive-compulsive disorder, wherein thoughts become so nagging that they prompt repetitive behaviors to try to prevent them from occurring, like constantly checking to see if the oven is off.

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Common causes: PTSD -

Intrusive thoughts are also common to those who have post-traumatic stress disorder, which can be triggered by a life-threatening or extremely stressful event. The thoughts often then relate to the trauma that occurred.

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Common causes: Eating disorders -

According to Healthline, people who have developed an eating disorder may also tend to experience intrusive thoughts, like frequently worrying about the physical impact of food on their bodies. These thoughts can also encourage behavior like purging in an effort to quiet the thoughts.

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But intrusive thoughts can happen to anyone -

Many people who experience these thoughts don't have a mental health disorder. Instead, it's triggered by high levels of stress or anxiety. They can also be brought on by short-term factors like hormone shifts, so it's not uncommon for women to experience more frequent intrusive thoughts after birthing a child.

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It can feel shameful or embarrassing -

People are often too embarrassed or ashamed to talk about thoughts that are bad, immoral, or dangerous. They are discouraged from talking about them because they don't want to be judged for having them.

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Often about taboo subjects -

Medical News Today outlines examples of intrusive thoughts, which include fears of being sexually attracted to members of their family or people of their same gender, doubts about a partner's fidelity, having thoughts contrary to their religious beliefs, and harming loved ones.

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It can also be scary -

People who experience intrusive thoughts sometimes wrongly interpret them as impulses and become afraid that they might commit the acts they pictured in their mind. Additionally, they fear it means that something is wrong with them.

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The mistakes and myths -

In trying to be more self-aware and in tune with our intuition, we can sometimes interpret these thoughts as signs, messages, red flags, or warnings sent to us by some all-knowing instinct. But not all thoughts “mean” something!

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They usually indicate the opposite -

People with intrusive thoughts try to fight them (and thereby fuel them) because the thoughts are at odds with who they are. They're what Ieso Digital Health calls “ego dystonic,” meaning they're the opposite of what we actually want and intend to do. That means that people with violent or blasphemous thoughts tend to actually be gentle or pious.

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Identifying intrusive thoughts -

Sometimes it can be hard to decipher what exactly an intrusive thought is, and it can be confused with regular negative-feeling thoughts. Here are some signs to look for as outlined by Harvard Health.

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The thought is unusual for you -

An intrusive thought is usually very different from your typical thoughts. So if you're not a violent person, for example, the thought might be very violent.

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The thought is disturbing -

If a thought is bothering you significantly and you want to push it out of your mind, it's likely that it's an intrusive thought.

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You feel like you can't control the thought -

Intrusive thoughts do just that: they intrude. They are also often repetitive, and can interfere with whatever you're doing at the moment.

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The thought won't go away easily -

Intrusive thoughts don't go away easily. If you have a one-time thought that you forget after a moment, it's likely not an intrusive thought. If it sticks harder the more you want it to leave, it's likely an intrusive thought.

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Some common themes -

Some unwanted intrusive thoughts can be quite explicit, they can be filled with doubts about other people or yourself, and they can feel unsafe or deeply worrying. They might be tied to existing insecurities of yours about a relationship or your sexuality, or they might be totally random.

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You shouldn't actually try to fight them -

Many people try to think their intrusive thoughts away, but the more time you spend thinking about it, the more anxious you'll feel and the stronger the thoughts can get.

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A strange truth -

Your thoughts aren't you! It seems strange to think, but not every thought we have is worth examining. Sometimes we place far too much importance on the machinery of our minds, which is just busy at work trying to process so much at once and churning out thoughts in response to them.

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Learn to live with them -

It seems counterintuitive, but making peace with them is actually one of the best ways to turn down their volume. It's only by accepting them that you can start to make them go.

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Step one: Identify that it is intrusive -

Aptly identifying and naming an intrusive thought is one of the best ways to take away its power. Remind yourself that the thought isn't you, or how you think, or what you believe, or what you want to do.

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Step two: Don't try to force it out -

When you identify an intrusive thought, you might worry and want to get rid of it. But try to refrain from fighting it, because you'll actually only make it stronger that way, like throwing a boomerang.

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Step three: Don't judge yourself -

It's a strange concept to hear a thought in your own mind and still separate it from yourself, but acknowledging that disturbing thoughts aren't a reflection of who you are is vital in taking away their power. There's nothing wrong with you!

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Step four: Treat them as if they're boring -

Leave the unwanted thoughts alone instead of interrogating them. Treat them as if they are not even interesting, and they will eventually fade into the background. Thoughts only have as much power as you give them.

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Step five: Go through the motions -

Continue whatever you were doing prior to the intrusive thought even if the thought is giving you anxiety. Allow it to be present as you move on with your body.

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Step six: Expect for them to return -

You can't 'solve' intrusive thoughts, and if you trick yourself into thinking they won't return, you'll only give them more power when they do. Focus on reducing your sensitivity to them.

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When to seek help -

You can talk to a therapist anytime, but especially if these disturbing and unwanted thoughts are disrupting your daily life—if they stop you from enjoying things or if they make it hard to get work done—it's time to see a mental health professional.

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Cognitive behavioral therapy (CBT) -

Cognitive behavioral therapy is one well-known strategy that helps people manage intrusive thoughts by rewiring your thought patterns. It involves creating and strengthening new mental paths that can help you deal with the intrusive thoughts more effectively, and could even lessen their frequency.

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Meditation -

Practicing meditation or mindfulness is a great exercise to allow thoughts to pass through your mind without giving them any attention. It fortifies your identity separate from the constant whirring of your internal monologue, and eventually teaches you how to quiet the mind.

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Address the underlying issues -

Since intrusive thoughts are often caused by anxiety, stress, or past personal trauma, dealing with these issues and speaking to a therapist can help decrease their frequency.

Sources: (Medical News Today) (The OCD and Anxiety Center) (Healthline) (Ieso Digital Health) (ADAA) (Harvard Health)

See also: How stress can harm your physical health

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