Intrusive Thoughts: What’s Happening to Me?
By Maria Silva, MS, LMHC, NPT-C
This blog post is not a substitute for professional therapy or medical advice.
Reading it does not create a therapist-client relationship. For personal concerns or crises, contact a licensed professional or emergency services.
If you’ve been having sudden, unwanted thoughts that scare you, confuse you, or make you feel ashamed, you’re not alone - and you’re not “crazy.”
Intrusive thoughts are a very real, very human experience. They don’t mean you want these thoughts. They don’t define who you are. And they don’t mean you’re losing control.
Let’s talk about what’s actually happening.
What Are Intrusive Thoughts?
Intrusive thoughts are unwanted, distressing thoughts, images, or impulses that pop into your mind without permission.
They can feel:
Violent
Sexual
Blasphemous
Harmful
Disturbing
Completely out of character
The key thing to know:
These thoughts are not your desires. They are not your identity. They are brain glitches.
Why Is This Happening to Me?
Your brain is designed to protect you. It constantly scans for danger. Sometimes, it misfires.
Intrusive thoughts often show up when:
You are under high stress
You’re dealing with trauma
You’re exhausted
You have anxiety or OCD
You’re emotionally overwhelmed
You are trying too hard to control your mind
The brain throws out “worst-case scenario” thoughts to keep you alert - even when there is no real danger.
You Are Not Becoming a Bad Person
Many people feel intense shame because they think,
“If I can think this, it must say something horrible about me.”
That’s not true.
Intrusive thoughts usually target what you care about the most.
That’s why they hurt. That’s why they scare you.
A violent person enjoys violent thoughts.
A loving person is terrified of them.
Why Do the Thoughts Feel So Loud?
The more you:
Fight the thought
Panic about it
Judge yourself for it
Try to suppress it
…the stronger it becomes.
It’s like telling your brain,
“THIS IS IMPORTANT! PAY ATTENTION!”
And your brain does exactly that.
What Intrusive Thoughts Do NOT Mean
Intrusive thoughts do not mean:
You will act on them
You are dangerous
You are losing your mind
You’re becoming a bad Christian/person
You are evil
They are symptoms - not intentions.
What Helps When You Have Intrusive Thoughts
Healing starts with a shift in how you respond:
✅ Don’t fight the thought.
✅ Don’t analyze it.
✅ Don’t try to prove it wrong.
Instead, gently say:
“That was an intrusive thought.”
“My brain is misfiring right now.”
“I don’t need to react to this.”
Let it pass like a cloud instead of wrestling it.
Simple Tools That Can Help
You can include this section in your blog:
1. Name it
Label it: “This is an intrusive thought.”
2. Breathe
Slow your breath to calm the nervous system.
3. Ground yourself
Notice 5 things you can see, 4 you can touch, 3 you can hear.
4. Reduce stress
Sleep, rest, movement, and gentle routines matter more than you think.
5. Seek support
A therapist can help you understand what’s happening without shame.
Faith-Based Perspective
Having intrusive thoughts does not make you sinful or separated from God. Even faithful people experience mental noise. Thoughts are not sins - actions and intentions are.
God is not afraid of your thoughts. He is near you in them.
When to Seek Professional Help
Consider reaching out if:
Thoughts feel constant
You feel intense shame or fear
You are avoiding life because of the thoughts
You feel disconnected from yourself
Support exists, and you don’t have to carry this alone.
Final Thoughts
You are not broken.
You are not dangerous.
You are not alone.
This is your brain trying - imperfectly - to keep you safe.
And it can get better.