Are your unwanted thoughts intrusive or impulsive?

Sometimes, our thoughts can be difficult to control. We can have thoughts that are irritating, unsettling, or even scary, and this can be incredibly uncomfortable. When this happens, we might say that we’re having an intrusive or impulsive thought. However, these experiences aren’t one and the same. 

Learning more about the causes of impulsive and intrusive thoughts and exploring how they differ can help you better understand yourself and know when you may need professional help to manage and improve your mental health.

How do impulsive and intrusive thoughts differ?

It can be difficult to distinguish between impulsive and intrusive thoughts. They can both be upsetting, destabilizing, and difficult to control. However, they’re different experiences.

Intrusive thoughts arise seemingly out of nowhere and can feel impossible to control. They often revolve around disturbing, upsetting imagery or urges that feel misaligned with your identity. These thoughts can be violent, sexual, sacrilegious, etc. But it’s important to remember that they don’t necessarily reflect your true desires, and having an intrusive thought doesn’t mean you’ll act on it. 

Some examples of intrusive thoughts include:

• “What if I pushed the gas pedal to the floor and drove off that cliff?”
• “What if I started screaming inside this movie theater?”
• “What if I poisoned this casserole I’m bringing to the company potluck?”
• “What if I touch that doorknob and then I get seriously sick from germs?”

Impulsive thoughts, on the other hand, may inspire random urges to act on an intense desire, often before weighing the consequences first. Impulsivity can result from being in a dysregulated emotional state or experiencing acute stress. 

Some examples of impulsive thoughts include: 

• “Maybe I should get divorced and start a new life without my family.”
• “That watch is stunning, and I need to have it no matter what it costs.”
• “I’m getting a tattoo today, and I don’t care what it looks like.”
• “I’ve had it with my boss, so I’m quitting my job to start my own business.”

Where are your unwanted thoughts coming from?

You don’t have to have a mental health condition to experience impulsive or intrusive thoughts. But if you find yourself having trouble managing your thoughts or are feeling tempted to act on thoughts that aren’t in your best interest, it could be cause for concern. 

An ongoing pattern of unwanted thoughts could be a sign of a mental health condition that could require professional help. Intrusive thoughts are associated with obsessive-compulsive disorder (OCD), anxiety disorders, post-traumatic stress disorder (PTSD), and depression. Increased impulsivity is linked to borderline personality disorder (BPD), attention-deficit hyperactivity disorder (ADHD), anxiety disorders, and antisocial personality disorder. 

If you’re not sure where your unwanted thoughts are coming from, know that you’re not alone and help is available. A therapist can provide a thorough evaluation and an accurate diagnosis to help ensure that you get the right care for your needs.

How to cope with intrusive or impulsive thoughts

If your unwanted thoughts are a symptom of an underlying mental health condition, you’ll likely benefit from professional help. Fortunately, the conditions associated with intrusive and/or impulsive thoughts can be treated with a variety of therapies and, in some cases, medication. 

In addition, while not a replacement for therapy, there are also some effective individual strategies you can use to cope with unwanted thoughts:

1. Label them. When an unwanted thought arises, take a moment to identify it for what it is. You can even say something to yourself like, “That’s an intrusive (or impulsive) thought, and I don’t need to act on it.”
2. Fight the urge to squash them. It makes sense that you might want to immediately banish an uncomfortable thought from your mind. But see if you can sit with it for a moment and then release it.
3. Avoid judgment. Remember, unwanted thoughts don’t necessarily represent your identity or true desires. These thoughts are automatic and difficult to control, and you aren’t defined by them. 
4. Don’t let them derail you. Unwanted thoughts can have a destabilizing effect that can interrupt your routine. So, once you release an intrusive or impulsive thought, try to return to what you were doing before it arose.
5. Resist the urge to investigate. It might be tempting to try to understand the reasons for your unwanted thoughts. But this is often difficult to determine, and attempting to identify the cause of your thoughts can add to your distress.
6. Remember that you’re not alone. Anyone — including people without a mental health condition — can experience odd or upsetting thoughts. So try to practice self-compassion when you have an unwanted thought.

Find care with Rula

Most people experience impulsive or intrusive thoughts sometimes. But if your inability to manage your thoughts is negatively impacting your mental health or ability to function, it could be a sign of an underlying mental health condition. Conditions like anxiety, depression, OCD, PTSD, and ADHD can all impact your ability to regulate your thoughts. But fortunately, these conditions are highly treatable with the right support. 

At Rula, we’re committed to increasing access to affordable, effective mental healthcare, no matter the issues you’re facing. Whether you’re experiencing unwanted thoughts or another concern, our therapist-matching program can help you find the right provider for your needs in just a few clicks. With over 10,000 mental health professionals to choose from, you can select a therapist who takes your insurance today and start receiving care via live video as soon as tomorrow.

Find a therapist with Rula