Imagine you're about to give a big presentation at work. Suddenly, you think, "What if I forget everything and can't say a word?" Instead of focusing on your slides, you worry about messing up and embarrassing yourself. Or maybe you're having dinner with family when you think of shouting something mean. You wonder, "Why would I even think that? Am I crazy?" These are intrusive thoughts. They can pop up out of nowhere and make you feel stressed and anxious, even if you have no intention of acting on them.

Intrusive thoughts might be something hurtful you wouldn't say, something crazy you wouldn't do, or even a worry that something bad might happen. These unwanted thoughts can focus on themes like harm, fear, or socially unacceptable actions. But before you think there’s something wrong with you, know that these thoughts are normal. Everyone gets them at times, and they’re often easy to brush off.

But sometimes, these thoughts play like a broken record stuck in your head. If you're experiencing intrusive thoughts more frequently and intensely, they could be a sign of specific mental health conditions. For example, anxiety disorders feature constant worries about health, safety, or relationships. Depression can bring thoughts of guilt or worthlessness. Obsessive-Compulsive Disorder (OCD) involves distressing thoughts leading to repetitive behaviors. Post-Traumatic Stress Disorder (PTSD) includes unwanted memories of past trauma. Seek a licensed therapist to help you identify if these thoughts are due to certain disorders.

Whether they're a sign of something more serious or not, you can take steps to manage them. Keep reading for tips to help you take back control.

Mindfulness exercises teach you to notice when your mind wanders, so you can gently redirect your focus back to your breathing. Over time, you'll learn just to observe your thoughts without judgment, and understand that your thoughts don’t define you. A 2023 study published in Scientific Reports found that a 10-day app-based mindfulness training helped participants reduce unwanted memories and intrusive thoughts. Try meditation apps like the Mindfulness App or Simple Habit.

Cognitive restructuring can help you question unwanted thoughts and see if they make sense. This helps you think about things differently, transforming those negative thoughts into more realistic ones. A study published in the Journal of Consulting and Clinical Psychology showed that cognitive restructuring in cognitive-behavioral therapy helped reduce obsessive thoughts in OCD patients.

Here’s how to do it:

• Recognize when you’re having an intrusive thought and call it a thought, not a fact.
• Ask yourself: "Is this thought true? Do I have evidence to support it, or am I assuming the worst?"
• Think of other ways to view the situation. If you think your friend hasn't replied because they're mad at you, consider other possibilities, like they might be busy or didn't see your message.
• Replace the original, unhelpful thought with a more realistic one. Instead of "I'm going to fail this exam," you might tell yourself, "I've prepared as best as I can, and I'll handle whatever comes."

Feeling stuck in a loop of pessimistic thoughts? Try distracting yourself with fun activities! Research found that trying to suppress intrusive thoughts can increase distress, while techniques like focused distraction are more effective.

Go for a walk or try easy cardio exercises at home to boost your mood and help you forget your worries. Unleash your creativity through drawing, painting, or writing as a healthy way to express yourself and manage your emotions. Puzzles, video games, or board games can also keep your mind occupied with solving the problem before you, not the one in your head. Gardening or cooking requires concentration and gives you a satisfying result, like a beautiful garden or a delicious meal.

Set aside a specific time each day just for worrying—try it with the WorryTime app. Choose a time that’s not too close to bedtime, so it won't mess with your sleep. If a negative thought pops up, write it down and tell yourself you'll deal with it during your worry time. This helps acknowledge the intrusive thought without letting it ruin your day.

At the scheduled time, go through your list, brainstorm solutions, or just let yourself worry. You might find some fears aren't as scary as you thought! Finally, when the time is up, stop fretting. If you didn't get to everything, tackle them next time. By doing this regularly, you can train your brain to worry less throughout the day.

Writing down your fears and worries is a helpful way to understand them. Journaling can act as a release, allowing you to express yourself without judgment. It helps you see your thoughts clearly and makes them less intimidating.

Aim to write every day to track your moods and thoughts over time. Be completely honest with yourself, even if your entries feel strange or embarrassing. If you get stuck, don't hesitate to use prompts like, "What worries me today?" Finally, take time to reread your old entries. This can help you see how you've changed, and identify any recurring patterns or triggers.

When intrusive thoughts are too difficult to deal with on your own, seek professional help. Consider someone who treats anxiety, OCD, or similar problems. Look for a licensed therapist who has experience with mental health issues like yours and whom you feel comfortable with. If getting to appointments is tough, ask if they do online therapy.

Trying these strategies can make a difference in how you handle intrusive thoughts. But if these thoughts become too much to handle on your own, KonsultaMD can help by making it easier to access online consultations with licensed psychologists. Remember, be patient and persistent. Managing these thoughts is a process, and it takes time to find what works best for you. Keep going to create a more positive mental space, allowing you to focus on the things that matter most to you.