What exactly are intrusive thoughts?
- Weird or disturbing
- Totally unlike yourself
- Hard to shake off
Having a thought like this doesn’t mean anything about your values, intentions, or who you really are. In fact, they usually go against your character and your morals, which is why they can feel so jarring.
So, why do these thoughts show up?
Your brain is always sifting through information, solving little problems, and keeping an eye out for danger in the background – even when you feel relaxed. Intrusive thoughts usually just come from your brain running in the background, sometimes working a little too hard.
A few things can trigger them, like:
- Stress or pressure at work
- Burnout, or just feeling mentally drained
- Anxiety and racing thoughts
- Big changes in your life or your career
- Not enough downtime
If you work in a demanding environment with constant high expectations, your mind is probably busy non-stop. That mental load makes intrusive thoughts more common, and once your mind gets in that mode, it doesn’t always quiet down just because you clock out.
How do these thoughts affect your mental wellbeing?
The thoughts themselves are normal, but what really matters is how you react. When they pop up, you might feel:
- Anxious, or even panicky
- Distracted and unable to concentrate on what you’re doing
- Doubtful or maybe even guilty
And if it keeps happening, it can pile up and grow into the following:
- Higher levels of stress
- Avoiding certain tasks or situations
- Struggling to make decisions confidently
- Trouble unwinding after work
If you ignore all this, it can start to weigh on your happiness and even hurt your performance at work.
What can you do about intrusive thoughts?
1. See them, but don’t fight them.
Trying to push those thoughts away can make them stick around longer. Instead, try to notice the thought and let it move on without getting tangled up in it.
2. Step back from the thought.
Give them a label, like, “Oh, there’s that intrusive thought again.” Or even name them. “Here comes Steve.” That small step puts some distance between you and the thought, so it doesn’t hit as hard.
3. Bring yourself back to the present.
Shift your attention to what’s right in front of you in the moment. Breathe deeply (box breathing works well), get into a task like reading or tidying, or just take notice of your surroundings.
4. Ease up on yourself.
These thoughts often thrive when you’re under pressure. If you create a healthier relationship between your work and the expectations, the thoughts will gradually show up less often, and they won’t feel as intense.
5. Talk about it.
Lots of people feel embarrassed or alone when dealing with intrusive thoughts, but sharing your experience helps normalise it and it can take away a lot of the fear. Take action before it piles up.
We help people and teams build resilience, understand themselves better, and use practical strategies to manage stress. Our workshops and programmes are designed to create supportive, understanding workplaces. If you or your team are struggling with intrusive thoughts, reach out to us.
