Intrusive thoughts can be disturbing and uncomfortable—but you’re not alone in experiencing them. These unwanted thoughts often appear suddenly, feel distressing, and are difficult to control. The good news? With the right support and strategies, you can learn to manage them and reduce their impact on your daily life.
At Genesis Therapy Group, we offer therapy on Long Island. Access to an online therapist will help you understand and cope with intrusive thoughts in a safe, supportive environment.
What Are Intrusive Thoughts?
Intrusive thoughts are unwanted, involuntary thoughts or images that can be violent, sexual, or socially inappropriate in nature. They often cause distress because they go against your values or character. You might ask yourself, “Why did I think that?” or “Does this mean something about me?”—but the answer is usually no.
According to the Anxiety and Depression Association of America, over six million Americans experience intrusive thoughts. These thoughts can affect anyone and are especially common in people dealing with:
- Stress or anxiety
- Obsessive-compulsive disorder (OCD)
- Post-traumatic stress disorder (PTSD)
- Major life changes or hormonal shifts
Importantly, having intrusive thoughts does not mean you want to act on them, nor does it mean something is wrong with you.
How to Recognize Intrusive Thoughts
Here are a few signs that you may be dealing with intrusive thoughts:
- They feel out of character. For example, you might imagine shouting something inappropriate or causing harm—despite never acting this way.
- They cause distress. You feel shame, fear, or guilt about the thought.
- They repeat. The same disturbing thought returns again and again, often intensifying your anxiety.
Trying to suppress or “get rid” of the thought often makes it stronger. That’s why it’s helpful to learn techniques for managing intrusive thoughts rather than fighting them.
Strategies to Manage Intrusive Thoughts
If you’re struggling with intrusive thoughts, here are a few coping tools that can help:
1. Identify the Thought as Intrusive
Tell yourself: “That’s just an intrusive thought—it’s not what I want, and it’s not who I am.” Naming it takes away some of its power.
2. Don’t Fight the Thought
Trying to force it out can increase its presence. Instead, allow it to pass through your mind like a cloud in the sky.
3. Don’t Judge Yourself
Having an unusual or disturbing thought doesn’t mean something is wrong with you. These thoughts are common and don’t define your character.
4. Seek Professional Help
If intrusive thoughts are interfering with your ability to enjoy life or complete daily tasks, speaking with a therapist can make a big difference.
- Cognitive Behavioral Therapy (CBT) is highly effective in helping people reframe negative thought patterns.
- Therapy for anxiety, trauma, or stress can also address the root cause of intrusive thoughts.
At Genesis Therapy Group, our team of experienced professionals offers both in-person therapy on Long Island and access to a licensed online therapist—so support is available no matter where you are.
When to Seek Help
You don’t have to wait until things feel overwhelming. Therapy can help even if the thoughts are not interfering with your life in major ways. Talking to a therapist can help you:
- Understand where these thoughts come from
- Learn how to respond to them with compassion
- Regain control over your mental space
Even if you don’t feel ready to talk about the specific content of your thoughts, your therapist can guide you with nonjudgmental support and proven techniques.
Therapy Long Island & Online Support
Whether you’re located in Nassau County, Suffolk County, or prefer the flexibility of virtual therapy, Genesis Therapy Group is here for you. Our licensed therapists specialize in helping clients manage intrusive thoughts, anxiety, and related mental health challenges.
Ready to Take the First Step?
You don’t have to manage intrusive thoughts on your own. Reach out to Genesis Therapy Group to connect with a compassionate online therapist or schedule a session for therapy in Long Island. Relief is possible—and it starts with support.