Anxiety and Intrusive Thoughts

The many physical symptoms that co-exist with anxiety, such as blushing or stuttering in social anxiety, or those associated with feelings of panic, such as palpitations or breathlessness, are often what drive individuals to seek help. However, intrusive thoughts can also be present with anxiety and can be equally debilitating.

What is an Intrusive Thought?

We all have thoughts that seem to come out of nowhere, feel strange or irrational, and then pass after a few minutes.

These thoughts can be about worries that could happen to you or someone you love, mistakes you have made in life, or mistakes you could potentially make.

For some individuals, intrusive thoughts are linked to their anxiety and focus on a fear of their anxious feelings, such as: What if my heart beating faster is a sign of a heart attack? What if I fall apart while giving this presentation because I’m so anxious? What if I can’t speak clearly or my mind goes blank? Here, people become fearful of their own anxiety and can get stuck in an anxiety-fear loop fuelled by intrusive thoughts.

Unwanted Intrusive Thoughts

Other types of intrusive thoughts are called unwanted intrusive thoughts. These can cause significant distress and trigger feelings of anxiety, guilt, disgust, or dread. They often have a sexual, violent, or socially unacceptable subject matter.

A classic example that therapists often discuss with clients is the strange feeling we can experience when standing on a train platform and thinking, “What if someone pushed me off?” or even “What if I pushed someone into the path of the train?” Such thoughts can cause someone to worry that they might act on the image in their mind and therefore believe they are a terrible person.

Unwanted intrusive thoughts can also be quite explicit in nature, and many people feel ashamed and distressed by them, making them reluctant to seek help. However, if this article is to reassure you of anything, it is that having thoughts like these is actually very common (although acting on such thoughts is not). Frequently, these thoughts are so upsetting precisely because behaving in this way is completely contrary to the person’s values.

A useful way to understand intrusive thoughts is to imagine that, for most people, intrusive thoughts enter their minds and quickly pass before they move on to the next thought. However, for others, an unwanted intrusive thought becomes stuck, making it much more difficult to let go.

Another important point is that intrusive thoughts are highly resistant to direct attempts to get rid of them. Whether you try to argue with them logically, distract yourself, seek reassurance from others, or criticise yourself for having them, these efforts rarely work. In fact, they can have the opposite effect, causing intrusive thoughts to linger longer and making the associated emotions stronger. You could liken it to feeding a monster — it only helps the monster grow.

How to Reduce Unwanted Intrusive Thoughts?

The way to reduce the impact these thoughts have on you and their influence over your feelings and behaviour may seem counterintuitive, but it is to stop fighting them. The advice is not to fall into the trap of arguing with the thoughts, acting on them, or seeking reassurance, as you may have done in the past. Likewise, avoid trying to block the thoughts or repeatedly analysing whether they mean something.

Instead, try to do the following:

● Learn to identify when you are having an intrusive thought and label it as such. Quite literally, say to yourself, “This is an intrusive thought.”

● Remind yourself that these thoughts happen automatically and are not under your control.

● Allow the thought to be there, accept it as simply a thought, and do not try to push it away. Remind yourself that thoughts are not facts.

● It can help to think of thoughts like buses — another one will arrive shortly, and you will find that it does. You may feel anxiety in the moment, but that feeling will also pass.

● Accept that the thought will likely return again, but that is okay because other thoughts will also come and go.

If you continue to struggle with unwanted intrusive thoughts, it may be helpful to speak with your GP, who can advise you further. It can also be beneficial to talk to a counsellor or psychotherapist who can help you explore your feelings of anxiety and the impact they have on your life. This can support you in understanding why your mind is focusing on intrusive thoughts and how to respond to them more effectively.

Dr Lounges is an integrative psychotherapist at City Therapy who combines approaches from different schools of psychotherapy to create a therapeutic style that best suits the needs of each individual. This personalised approach supports clients experiencing a wide range of concerns, including anxiety, panic, stress, depression, bereavement, relationship difficulties, intrusive thoughts, and personal development. By exploring your experiences in a safe and supportive environment, your therapist will help you develop effective coping strategies tailored to your individual needs.

Ready to take the next step? If anxiety and intrusive thoughts are affecting your daily life, City Therapy’s experienced counsellors and psychotherapists are here to help. Contact us today to discuss your concerns and begin your journey towards improved mental well-being. Book an appointment today to access professional support tailored to your needs.

Issues We Treat

Anxiety and intrusive thoughts can make everyday situations feel overwhelming, often leading to excessive worry, fear, or unwanted thoughts that are difficult to control. Therapy helps individuals understand these patterns, reduce distress, and develop healthier coping strategies to improve emotional wellbeing and regain a greater sense of control.

Frequently Asked Questions

1. 1. What is Anxiety Counselling and how can it help me manage intrusive thoughts?

      Anxiety Counselling helps you understand the causes of your anxiety and intrusive thoughts while teaching practical tools to calm your mind. In therapy, you’ll learn how to challenge negative thinking patterns and gain better control over your emotions. At City Therapy, Anxiety Counselling Dublin sessions are tailored to your personal needs for long-lasting relief.

1. 1. What happens during Anxiety Therapy Dublin sessions?

      During Anxiety Therapy Dublin sessions, your therapist will help you explore the triggers of your anxiety and intrusive thoughts in a safe, non-judgmental space. You’ll learn grounding techniques, mindfulness practices, and coping strategies that reduce worry and promote emotional balance in your everyday life.

1. 1. Can intrusive thoughts be treated with counselling?

      Yes, intrusive thoughts can be effectively managed through Intrusive Thoughts Counselling. This approach helps you understand why such thoughts occur and teaches you to respond to them calmly instead of with fear. With regular Anxiety Therapy Dublin, many clients notice a significant decrease in intrusive thinking patterns over time.

1. 1. How long does Anxiety Counselling Dublin usually take to show results?

      The length of Anxiety Counselling Dublin depends on your specific situation and goals. Some people experience relief after just a few sessions, while others may continue therapy for a few months for deeper healing. Your therapist will create a plan that fits your pace and emotional needs.

1. How can I start Anxiety Therapy in Dublin for intrusive thoughts?

   Starting Anxiety Therapy Dublin is simple. You can contact City Therapy to schedule a confidential session with a qualified therapist. Whether you’re dealing with general anxiety or intrusive thoughts, professional counselling can help you find calm, clarity, and emotional resilience.