Intrusive Thoughts: What They Are (and What They’re Not)
Let’s be real: our brains can be pretty weird sometimes. You’re holding your baby and suddenly think, “What if I dropped them?” Or you’re driving and a thought flashes in: “What if I swerved off the road?” These random, unwanted, sometimes downright scary thoughts are called intrusive thoughts — and you are absolutely not alone in having them.
What are intrusive thoughts?
Intrusive thoughts are those sudden, distressing ideas or images that pop into your head out of nowhere. They can be violent, inappropriate, or just plain unsettling. They’re not a reflection of who you are or what you want — they’re just thoughts.
Most people have them at some point, but when you’re under stress, dealing with anxiety, or adjusting to big life changes, they can show up more often and feel more intense.
What they don’t mean
Here’s the most important part:
Intrusive thoughts don’t mean you’re dangerous.
They don’t mean you want to act on them.
They don’t define who you are as a person or a parent.
They’re simply your anxious brain throwing out worst-case scenarios in an attempt to keep you (and your loved ones) safe. It’s your mind on high alert — but it doesn’t mean the thoughts are true or predictive.
How to handle them
Don’t judge yourself. Having an intrusive thought doesn’t make you “bad” or “crazy.” It makes you human.
Don’t engage. Fighting with the thought or trying to push it away often makes it louder. Let it pass through without attaching meaning.
Label it. Try saying to yourself, “That’s just an intrusive thought. It’s not me.”
Ground yourself. Focus on your breath, your surroundings, or something concrete in the moment.
Reach out. Talking to a therapist can help you develop tools to manage intrusive thoughts and reduce the anxiety around them.
Final thoughts
Intrusive thoughts can feel scary, but they don’t define you. They’re a common part of the human experience, especially in times of high stress or change. With support and practice, you can learn to quiet their grip and trust yourself again. And if they’re really taking over, therapy can give you the tools to untangle them and breathe easier.
💡 At Morrow Therapeutics, I help people take control over intrusive thoughts. You can learn to manage them, reduce their impact, and reclaim peace of mind — and I’m here to guide you every step of the way.