What exactly are intrusive thoughts?
- Weird or disturbing
- Totally unlike you
- 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, which is why they can feel so jarring.
So, why do these thoughts show up?
Your brain’s always sifting through information, solving little problems, and keeping an eye out for danger – 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 at work
- Burnout or just feeling mentally drained
- Anxiety and racing thoughts
- Big changes in your life or 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. What really matters is how you react. When they pop up, you might feel:
- Anxious or even panicky
- Distracted and unable to concentrate
- Doubtful or guilty
And if it keeps happening, it can pile up into the following:
- More 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 work performance.
What can you do about intrusive thoughts?
1. See them, but don’t fight them.
Trying to push those thoughts away just makes them stick around. Instead, 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. Breathe deeply (box breathing works well), get into a task like reading or tidying, or just notice your surroundings.
4. Ease up on yourself.
These thoughts thrive when you’re under pressure. If you create a healthier relationship with your work and expectations, the thoughts show up less often, and they don’t feel as intense.
5. Talk about it.
Lots of people feel embarrassed or alone, but sharing your experience helps normalise it and takes 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.
