Intrusive thoughts are unwanted thoughts or vivid images that suddenly enter your mind.
Almost everyone has intrusive thoughts from time to time. For example, one study found that over 90% of participants experienced intrusive thoughts over a three-month period (Radomsky et al., 2014). However, for those with depression, anxiety, obsessive-compulsive disorder (OCD), or a history of trauma, they may be more frequent or intense.
The first page of our Managing Intrusive Thoughts worksheet teaches clients that these thoughts are normal by summarizing common themes such as violence, morality, or perfectionism. Then, key insights give more perspective. Examples of these insights include:
- A thought is not a reality or a secret desire. Sometimes our brains come up with things that are irrelevant—that’s all!
- Your thoughts do not define you. Everyone has thoughts they keep private. We judge others by their actions, not their thoughts. Allow yourself the same kindness.
The second page teaches coping skills for intrusive thoughts. Inspired by ACT interventions, these skills include noticing, labeling, and accepting the intrusive thoughts.
