How to stop intrusive thoughts: 10 proven techniques to regain control
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn to manage intrusive thoughts instead of being overwhelmed by them. Understand what they are, what causes them, and get practical tips on how to stop them.
Intrusive thoughts are involuntary thoughts that arise suddenly and out of nowhere. They come in all shapes and sizes but typically tend to manifest as disturbing images, taboo topics, or harmful scenarios that we imagine playing out and impacting either ourselves or our loved ones.
These thoughts can feel horrifying and often stir up an emotional storm, especially because they're so out of sync with who we are and how we behave. It’s almost like we’re shocked that we could even think that way, which can sometimes elicit feelings of shame and distress.
Intrusive thoughts can be overwhelming, but the key to managing them isn’t to eliminate them—it’s to change we you respond to them. Mindfulness meditation, cognitive behavioral therapy (CBT), deep breathing, and distraction techniques can help reduce their frequency and impact.
Here’s what we’ll cover in this article:
Why intrusive thoughts happen and what triggers them
10 proven strategies to stop repetitive intrusive thoughts
How to manage OCD thought loops and persistent worries
Keep reading to learn practical techniques to regain control over intrusive thoughts and stop them from interfering with your peace of mind.
Where do intrusive thoughts come from?
The triggers for intrusive thoughts are varied and often unique to the person. The usual culprits are stress, anxiety, or external triggers like that person who cut you up in traffic that morning. Some mental health conditions, such as Obsessive-Compulsive Disorder (OCD), Post-Traumatic Stress Disorder (PTSD), depression, and anxiety disorders, can also trigger intrusive thoughts.
But before you start worrying, let's clarify: intrusive thoughts are common. In fact, nearly everyone experiences them at some point in their lives. They're part of the weird and wonderful tapestry of human thinking. It's when these thoughts occur on a regular basis, become too loud, too disturbing, and or start affecting our daily life that they become a concern. But there is a way to manage them.
How to stop intrusive thoughts: 10 expert-backed techniques
Intrusive thoughts can feel intimidating and very real but remember, intrusive thoughts are exactly that — thoughts. And you absolutely have the power to deal with them. Here are ten practical tips to help you manage intrusive thoughts so they don’t end up ruining your day.
1. Practice mindfulness meditation
Ever noticed how it's easier to deal with something when you're fully present? That's mindfulness. It involves focusing on your breath, the sensations in your body, or the sounds around you to cultivate an awareness of the present moment. This awareness allows you to observe your thoughts, including the intrusive ones, without reacting or getting swept away. These thoughts don't define you.
Label thoughts: Observe intrusive thoughts without judgment and label them as "just thoughts."
Try a guided technique: A simple breathing meditation can help you to stay grounded.
💙 If you're new to mindfulness, try our beginners series How To Meditate with Jeff Warren.
2. Explore Cognitive Behavioral Therapy (CBT) techniques
CBT helps you understand the link between your thoughts, feelings, and behaviors. It’s a well-established form of talk therapy that enables you to identify and challenge the negative thought patterns that often trigger intrusive thoughts. In time, and through the guidance of a CBT therapist, you’ll begin to reduce the frequency of intrusive thoughts and relate to them in a new way.
Challenge the meaning of intrusive thoughts instead of reacting emotionally.
Work with a therapist to practice Exposure and Response Prevention (ERP) if needed.
3. Try deep breathing exercises
Breathing exercises can help stop intrusive thoughts by calming the nervous system and bringing your focus back to the present moment. When intrusive thoughts arise, they often trigger stress and anxiety, making them feel even more overwhelming. Deep, controlled breathing signals to your brain that you are safe, helping to reduce tension and create mental clarity. By practicing breathing techniques regularly, you can train your mind to respond to intrusive thoughts with relaxation rather than panic, making them easier to let go of. Here are 10 types of breathing exercises (and how to practice them).
Box breathing: (inhale for 4, hold for 4, exhale for 4) can help calm racing thoughts.
Try the 4-7-8 method: Inhale for 4 seconds, hold for 7, and exhale for 8 to slow your heart rate and ease anxious thoughts.
Pair breathwork with visualization: Imagine exhaling the intrusive thoughts like a cloud drifting away to reinforce a sense of release.
💙 Breathe into Relaxation with Jay Shetty the next time intrusive thoughts pop up.
4. Engage in healthy distractions
Healthy distractions can be a powerful way to break free from intrusive thoughts by redirecting your focus to something engaging and positive. Instead of getting stuck in a loop of distressing thoughts, shifting your attention to an activity like reading, exercising, or creating something, can give your mind a much-needed reset. The key is choosing activities that fully absorb your attention, leaving little room for intrusive thoughts to take hold. Over time, these healthy distractions can help reinforce the idea that you are not your thoughts and that you have the power to shift your mental state when needed.
Pick an activity that engages your senses: Cooking, playing music, or taking a walk outside can help ground you in the present moment.
Keep a go-to list of distractions: Having a list of enjoyable, immersive activities ready can make it easier to shift your focus when intrusive thoughts arise.
5. Visualize intrusive thoughts as separate from you
Visualizing your intrusive thoughts this way can help create distance and reduce their emotional impact. Instead of believing every thought as truth, imagine them as passing clouds, leaves floating down a stream, or even text on a movie screen. This technique reminds you that thoughts are just mental events—not facts or commands. By practicing this kind of detachment, you can observe intrusive thoughts without getting stuck in them, making it easier to let them go.
Give your thoughts a shape or character: Picture them as a cartoon character or a silly shape to make them feel less serious.
Use the "train station" method: Imagine yourself sitting at a station while your thoughts pass by like trains, choosing not to "board" the ones that don’t serve you.
6. Label the thought
Instead of reacting emotionally to an intrusive thought, simply acknowledge it for what it is: a thought, not a fact. This creates distance between you and the thought, reducing its intensity.
By labeling it, “This is just an intrusive thought, not reality” you weaken its power and prevent it from spiraling into distress.
Use a neutral phrase: Say to yourself, “Oh, there’s that thought again,” instead of engaging with it emotionally. This helps reduce its significance.
Imagine the thought as background noise: Think of intrusive thoughts like a radio playing in another room—you don’t have to listen or react to every single sound.
7. Challenge and reframe the thought
Cognitive Behavioral Therapy (CBT) suggests questioning intrusive thoughts instead of accepting them at face value. Ask yourself, “Is this thought based on facts, or is it an assumption or exaggeration?” By challenging its accuracy, you can replace it with a more balanced, rational perspective.
Would you say this to a friend: If you wouldn’t say it to someone you care about, why say it to yourself? Treat yourself with the same kindness.
Look for evidence: If a thought says, “Something bad will happen,” ask, “What real evidence do I have for this?” Most intrusive thoughts lack proof, making them easier to dismiss.
8. Explore progressive muscle relaxation
Progressive muscle relaxation (PMR) is a simple yet effective way to quiet intrusive thoughts by shifting your focus from your mind to your body. By intentionally tensing and then relaxing different muscle groups, you create a sense of physical calm that signals safety to your brain. This practice helps interrupt the cycle of overthinking and grounds you in the present moment, making it easier to let go of distressing thoughts. Over time, PMR can train your body to relax more easily, reducing overall stress and anxiety. (Here are eight steps to help you practice PMR.)
Pair it with deep breathing: Inhale as you tense a muscle group and exhale as you release, enhancing relaxation.
Start from head to toe (or vice versa): Follow a structured order—like beginning at your feet and working up—to ensure full-body relaxation.
9. Try journaling
Journaling can be a powerful tool for managing intrusive thoughts, offering a safe space to acknowledge and process them without judgment. By writing them down, you can create distance from these thoughts, making them feel less overwhelming. It also allows you to examine patterns, identify triggers, and challenge unhelpful beliefs. Over time, this practice can help you regain a sense of control and shift your focus toward more constructive thinking. Curious how to journal for mental health? Here are seven tips to get started.
Use a thought-dumping method: Set a timer for a few minutes and write down every intrusive thought without censoring yourself. Once they’re on paper, they may feel less intense.
Reframe and respond: After writing down an intrusive thought, challenge it with a kinder, more rational perspective. Ask yourself, “Is this thought true? How would I respond if a friend shared this with me?”
10. Accept and allow the thought
Instead of trying to push an intrusive thought away, acknowledge its presence without judgment. The more you resist, the stronger it tends to become. By allowing the thought to exist without reacting emotionally, you take away its power. Over time, this "allowing" approach helps the thought lose its grip, making it fade naturally.
Use the "observer" mindset: Imagine yourself as a curious scientist or a neutral observer, simply noticing the thought without engaging with it.
Remind yourself that thoughts are not facts: Just because you have a thought doesn’t mean it’s true, important, or requires action. Let it come and go like a passing cloud.
Are intrusive thoughts normal? Why they happen and how to cope
The short answer is — yes. Intrusive thoughts are a universal human experience and are as common as a cold in the landscape of human cognition. Whether it’s fretting over leaving the stove on or more disturbing images or ideas, we all experience unwanted thoughts occasionally.
But here’s an important reminder: Experiencing intrusive thoughts doesn’t make you a bad person, nor does it mean you’re failing in some way. Think of it like this… just because you have thought about suddenly performing a breakdance routine in the middle of a meeting doesn’t mean you’ll spring up and start busting moves (or will you?).
If intrusive thoughts become persistent, cause significant distress, or interfere with your day-to-day life, it’s important to seek professional help. Mental health professionals, such as therapists or psychologists, are skilled in helping people navigate these challenging waters. They can provide expert support, guiding you towards strategies and approaches like Cognitive Behavioral Therapy, that’ll help you manage intrusive thoughts more effectively.
Intrusive thoughts FAQ
How do I stop a repeating thought?
A looping intrusive thought can feel overwhelming, but here’s what helps:
Label it as an intrusive thought instead of engaging with it.
Redirect your focus by engaging in a different activity.
Use mindfulness techniques to observe the thought without reacting emotionally.
Practice cognitive defusion (imagine the thought as words on a screen, not a reality).
If repetitive thoughts are interfering with daily life, speaking to a mental health professional can provide personalized strategies to manage them.
How do I get rid of intrusive thoughts?
The goal isn't to 'get rid' of intrusive thoughts entirely. At a manageable level, intrusive thoughts are normal. Instead, it's about learning to manage them effectively so they don't bother you more than they need to. Techniques like mindfulness meditation, cognitive behavioral therapy, deep breathing, and regular physical activity can be incredibly helpful in reducing their frequency and impact.
What triggers intrusive thoughts?
Stress, anxiety, or certain life events can trigger intrusive thoughts. Sometimes, however, it can feel like they come out of nowhere. It's important to remember that everyone's experience is different. If you find that certain situations or triggers often precede your intrusive thoughts, try to prepare yourself with a toolkit of calming techniques you can use whenever intrusive thoughts strike.
How do I stop OCD thought loops?
Cognitive Behavioral Therapy (CBT), particularly a subtype called Exposure and Response Prevention (ERP), is often used to help stop the cycle of OCD thought loops. However, consulting with a mental health professional for personalized advice is essential.
Is it normal to have a lot of intrusive thoughts?
While everyone will experience intrusive thoughts at some point in their lives, if you find that your intrusive thoughts are frequent, causing you distress, or interfering with your daily life, it's important to seek help from a mental health professional. They can provide you with strategies to manage these thoughts and offer support.
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