THE intrusive thoughts They are characterized by unwanted, recurrent and sometimes disturbing content, and which consequently can easily create discomfort, especially if they are associated with anxiety states or particular psychological conditions. For many people they constitute an experience that can be misunderstood; In fact, who lives them can ask themselves “why do these thoughts come?” Or “How can I get rid of it?”. Their understanding and adoption of effective strategies to deal with them can make a difference.
What are intrusive thoughts
THE intrusive thoughts They are thoughts, images or impulses that emerge unexpected and unwantedly, and that can disharil. It is of fundamental importance to implement a distinction between those that can be defined as occasional intrusive thoughts, which are common and non -pathological, and those associated with psychological disorders.
The occasional episodes are normal and captain many people; They can consist, for example, in a sudden and unpleasant image or in an irrational thought. However, when they begin to become persistent and above all to negatively influence the quality of life, they can be connected to clinical conditions such as the Obsessive-compulsive disorder (Doc)The Post-traumatic stress disorder (Ptsd)theanxiety he is Eating disorders (DCA).
Specifically:
• Anxiety and stress: these states lead to an increase in the frequency of intrusive thoughts, as the mind is overloaded and hyperviglia towards any stimulus; Consequently we tend to generate thoughts related to our fears, amplifying unwanted ones.
• Obsessive-compulsive disorder (DOC): intrusive thoughts constitute a central component of the DOC and often manifest themselves as obsessions. Intrusive thoughts become more intense and distressing because they are interpreted as dangerous or morally unacceptable. This leads to repeated attempts to neutralize them (compulsions), generating a continuous cycle.
• Eating disorders (DCA): Obsessive concerns concerning body and food can include persistent intrusive thoughts. People with DCA, such as Anorexia Nervosa, Bulimia Nervosa or uncontrolled eating disorder (Binge Eating Disorder), often experience intrusive thoughts related to food, weight and body image, which can significantly influence their behavior and psychological well -being.
• Post-traumatic stress disorder or Ptsd: In subjects who have undergone trauma, intrusive thoughts can take on the form of flashbacks or intrusive memories of the traumatic event.
How do intrusive thoughts manifest themselves?
THE intrusive thoughts can be categorized in:
• Repetitive thoughts: ideas that emerge continuously, even if unwanted.
• Disturbing images: mental views that cause intense sensations of discomfort or fear.
• Sudden impulses: pushed to implement inappropriate and out of place behaviors, without any real intention of acting.
These thoughts can manifest themselves in different types of contexts, such as during moments of stress or relaxation, making them difficult to ignore.
Intrusive thoughts: what causes?
THE intrusive thoughts They can be caused by different types of factors. Among the main causes we can undoubtedly find stress and anxiety; In fact, when we are under pressure, the mind can generate intrusive thoughts as a response to the intensity of the emotional states we are going through. At the same time, even unrealized previous traumas can increase the risk of recurring intrusive thoughts. Finally, it is important to keep in mind also the possibility of neurochemical imbalances as the cause of the phenomenon; In fact, any alterations in serotonin and dopamine levels can contribute to the appearance of intrusive thoughts.
However, it is primarily theanxiety To play a crucial role in the theme of intrusive thoughts: finding oneself in a state of constant concern leads the mind to a greater vulnerability towards this type of thoughts, triggering a vicious circle in which anxiety feeds intrusive thoughts and vice versa.
Are intrusive thoughts dangerous?
A common doubt could be if i intrusive thoughts They constitute a danger to the person: the answer is reassuring, as in itself they do not represent a danger. Above all, it must be borne in mind that having an unpleasant thought does not mean desiring or being predisposed to act based on that thought. Furthermore, intrusive thoughts do not constitute a sign of madness, since they are a common phenomenon, even if annoying.
However, there are situations in which it is advisable to consult a professional, such as a psychologist or a psychiatrist, or when intrusive thoughts interfere with daily life, cause persistent anxiety or depression, and are accompanied by repetitive compulsions or behaviors.
Examples of intrusive thoughts
Some Examples of intrusive thoughts I can help to better understand the phenomenon, precisely because of the fact that they can be of various kinds, but in any case not representative of the real desires or intentions of the person.
- Aggressive thoughts: “What if I hurt someone?”
- Irrational fears: “What if I forgot something important?”
- Unwanted sexual thoughts: Inappropriate or not in line with your values.
How to manage intrusive thoughts
The management of intrusive thoughts It requires awareness and targeted strategies. First of all, it is necessary to recognize them and therefore distinguish them from functional thoughts. Secondly, it is important to keep in mind that their acceptance – that is to accept that they exist – leads to a reduction of their impact. The more we pay attention to these thoughts, the more we give them power. It is therefore advisable not to give too much importance to these thoughts trying to repress them; In fact, when we try to repress a thought, paradoxically, we tend to think about it even more. It is a phenomenon studied by the psychologist Daniel Wegner, who has shown that trying not to think about something (for example, “do not think of a white bear”) actually leads to an increase in the frequency of that thought.
Andrea Piaquadio
Intrusive thoughts: how to eliminate them
Completely eliminate i intrusive thoughts It is not always possible, but it is possible to reduce their frequency and impact. Here are some strategies that can be applied to contrast them:
- Mindfulness: helps to observe thoughts without identifying themselves in them.
- Meditation: promotes a state of mental calm, reducing anxiety.
- Cognitive-behavioral therapy (CBT): It is an effective psychotherapeutic approach to renovate negative thoughts and reduce anxiety.
- Relaxation exercises: techniques such as diaphragmatic breathing can reduce stress.
- Avoid suppression: try not to think about something can make it more persistent, so it is better to welcome it and let it flow.
- Acceptance: recognize that intrusive thoughts are a common phenomenon and do not define who we are.
Common questions about intrusive thoughts
Are intrusive thoughts false?
THE intrusive thoughts They do not necessarily reflect the reality or desires of the person. They constitute the result of mental processes, not of real intentions.
Do intrusive thoughts pass?
Over time and the right strategies, intrusive thoughts can significantly reduce themselves.
Why do I have intrusive thoughts?
We all have random and unwanted thoughts, as our brain is constantly active and generates spontaneous ideas, many of which are not relevant for our current state. Most people ignore these thoughts and let them go, but when they are attributed excessive meaning to them or try to suppress them, they can become more persistent.
Conclusion
THE intrusive thoughts They are common and, while causing discomfort, they are not dangerous. However, when they interfere with daily life, it is essential to ask for help from a professional to effectively face these thoughts, improving overall well -being.
