Sometimes my brain says things that make me question whether I should even be trusted with safety scissors.
Have you ever been cooking and and suddenly, the thought drops in: “what if I just… stuck my hand on that red hot stove burner.” Um, excuse me? What?
That, my friend, is an intrusive thought. They’re the mental equivalent of a drunk uncle heckling from the back of the church. Sometimes absurd, sometimes dark, always unwanted. And here’s the thing: they happen to everyone.
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What Are Intrusive Thoughts, Really?
Psychologists define intrusive thoughts as unwanted, involuntary thoughts, images, or urges that can be distressing or disturbing (American Psychological Association, 2023).
A few key things to know:
- They’re universal. Research suggests nearly everyone experiences them (Clark & Rhyno, 2005).
- They don’t reflect intent or morality. Having the thought “What if I swerved into traffic?” doesn’t mean you want to. It’s your brain throwing static on the line.
- They show up more often with stress, anxiety, OCD, PTSD, and depression. But even the most grounded monk in a monastery probably gets a random “yeet the cat” thought every now and then.
🪄 Friendly reminder: Having intrusive thoughts does not make you “bad,” “crazy,” or dangerous. They’re a normal brain glitch.
Why Does the Brain Do This?
Our brains are survival machines. A big part of their job is generating possibilities, including terrible ones.
- Evolutionary psychology: Imagining worst-case scenarios helped our ancestors avoid danger. (Sure, the “what if I wrestle the bear?” thought wasn’t useful, but it’s the same wiring that gave them “what if that rustle in the grass is a snake?”)
- Cognitive theory (Beck, 1976): Intrusive thoughts often highlight our core fears or values. If you love your child deeply, your brain may spit out the terrifying “what if I hurt them?” thought precisely because they matter most.
- Acceptance and Commitment Therapy (ACT): Thoughts are just mental events. They’re like spam emails. Some are silly (“drink the paint water”), some are scary, but you don’t have to open them.
Handling Intrusive Thoughts: A Toolkit
Here’s the key: intrusive thoughts gain power when you fight them. They shrink when you treat them like what they are—random noise. Try on these strategies and see what fits:
1. Defusion (ACT Magic)
- Label the thought. “Ah, here’s the ‘swan-kick the goose’ thought again.”
- Silly voice trick. Repeat the thought in a cartoon voice until it loses its sting.
- Sing it. (Imagine your brain’s darkest idea, but to the tune of “Happy Birthday.”)
✨ Cozy Friends: Coloring Book
✨The Unwanted Thoughts and Intense Emotions Workbook
2. Exposure & Response Prevention (ERP gold standard for OCD)
- Notice the thought.
- Resist the urge to “cancel it out” with a ritual.
- Let the discomfort pass naturally.
✨ The Mindfulness Workbook for OCD
3. Mindfulness & Grounding
- Picture the thought floating down a stream on a leaf.
- Focus gently back on your breath, body, or surroundings.
- Practice daily, so when intrusive thoughts show up, you’re practiced at letting them pass.
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4. Self-Compassion
- Remember: you’re not alone.
- Talk to yourself like you would to a friend: “It’s okay. This is just a thought. It doesn’t mean anything about me.”
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✨ Don’t Believe Everything You Think
Reflection
Take a few moments to write or think:
- What intrusive thought has made you laugh out loud?
- Which ones tend to hook you emotionally—and what do they say about what you value?
- How would your relationship with your thoughts change if you treated them as clouds, passing through the sky of your mind?
When to Get Support
Most intrusive thoughts are normal, even when they’re bizarre. But if they become frequent, overwhelming, or tied to compulsions (like checking, avoiding, or rituals), it may help to seek professional support. Therapies like CBT, ERP, and ACT are highly effective (Abramowitz, 2009).
Resources:
Closing
At the end of the day, intrusive thoughts are proof that the brain is messy, imaginative, and a little unhinged—in other words, gloriously human.
So the next time your mind pipes up with “What if I shaved off one eyebrow just to see?”—smile at the chaos. You’re not broken. You’re just human.
And maybe… keep a burner cover in the cupboard.
xx,
-Kit
✨ From the Stillroom Library (affiliate links)
- Cozy Friends: Coloring Book for Adults and Teens – fun adult coloring book without all those intricate and stress inducing pages
- The Unwanted Thoughts and Intense Emotions Workbook – manage unwanted, intrusive thoughts and the intense emotions these thoughts can trigger.
- The Mindfulness Workbook for OCD – if you’re ready to take back your life back from OCD—and start living with more joy in the moment—this workbook has everything you need to get started right away.
- Wild Bliss Organic Chamomile Tea – perfect to sip on as you relax into a meditation
- yescool Weighted Blanket Cooling Heavy Blanket – love a blanket that provides comfort without smothering me
- AUTOMET Womens 2 Piece Outfits Lounge Hoodie Sweatsuit – oversized comfort clothes for those days when you just want to exist and nothing else
- Don’t Believe Everything You Think: Why Your Thinking Is The Beginning & End Of Suffering (Beyond Suffering) – in this book, you’ll discover the root cause of all psychological and emotional suffering and how to achieve freedom of mind to effortlessly create the life you’ve always wanted to live.
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