Why Are My Intrusive Thoughts Getting Worse? What To Do

Why Are My Intrusive Thoughts Getting Worse? What To Do

If you’re experiencing intrusive thoughts that seem to be getting worse, it can be scary and overwhelming. You may not know what to do or where to turn for help. The good news is that there are things you can do to get relief and start feeling better again. In this blog post, we will discuss why intrusive thoughts are getting worse and some strategies for managing them.

What Are Intrusive Thoughts?

What Are Intrusive Thoughts?Intrusive thoughts are unwelcome and involuntary thoughts, images, or urges that enter a person’s mind. They are usually distressing, cause anxiety, and can be hard to shake off. It is believed that these thoughts are a form of intrusive memory, associated with post-traumatic stress disorder (PTSD).

But these are highly associated with OCD and anxiety. Intrusive thoughts can be related to mundane activities such as worrying about the future, ruminating on past events, and feeling hopeless in general. They may also include more severe unpleasant thoughts involving violence or sexual content.

Therefore, before we look into the reasons why intrusive thoughts might be getting worse, let us first understand what causes them.

What Causes Intrusive Thoughts?

Intrusive thoughts can arise from a variety of sources. Research suggests that a combination of cognitive, environmental, and genetic factors may contribute to the development of intrusive thoughts.

For example, people with a history of mental health issues such as depression, anxiety, or obsessive-compulsive disorder may be more likely to experience intrusive thoughts. Similarly, people who have experienced trauma or who are under significant stress may also be more prone to intrusive thoughts.

Additionally, environmental factors can contribute to the development of intrusive thoughts. For example, people who are exposed to frequent reminders of a traumatic event may experience these thoughts related to that event. Similarly, people with certain occupations or lifestyles may be more likely to experience these thoughts due to their daily lives.

Finally, genetics may also play a role in the development of these thoughts. Research suggests that people with certain genetic markers may be more likely to experience these thoughts than those without them.

So, why are my intrusive thoughts getting worse? The answer to this question is complex and varies from person to person.

Why My Intrusive Thoughts Are Getting Worse?

Why My Intrusive Thoughts Are Getting Worse?Usually, these thoughts are normal, fleeting, and harmless. However, when these thoughts become more frequent or intense, they can lead to anxiety and distress. It is important to understand what might be causing your intrusive thoughts to worsen in order to address the root of the problem.

Here are some common reasons why intrusive thoughts are getting worse. These include:


One of the first things to consider when these thoughts become more frequent or debilitating is stress. Stress can trigger a variety of mental health issues, including anxiety and depression, which could lead to an increase in intrusive thoughts. It is important to understand the source of your stress and what steps you can take to manage it.

Anxiety or Depression

If you are struggling with anxiety or depression, it is likely that intrusive thoughts will become more frequent. This is because these conditions can cause your mind to ruminate on negative thoughts and feelings, leading to an increase in intrusive thought patterns.

Medication Side Effects

Sometimes, certain medications can have side effects that lead to an increase in intrusive thoughts. It is important to talk to your doctor if you think that a medication is causing an increase in these thoughts.


If you have experienced trauma, it is likely that this could lead to more frequent or intense thoughts. It may be helpful to seek help from a mental health professional who can provide support and treatment for dealing with any issues related to trauma. For example, cognitive behavioral therapy (CBT) can be a beneficial way to help manage these thoughts.

Unhelpful Thinking Patterns

Another possible reason for an increase in these thoughts is unhelpful thinking patterns. These are the beliefs that we have about ourselves and our environment, which can lead to negative thought cycles. It is important to identify any unhelpful thinking patterns that you may be engaging in, and then take steps to challenge them.

Substance Abuse

Sometimes, substance abuse can lead to more frequent intrusive thoughts. It is important to understand how substance use may be impacting your mental health and seek help if necessary. For example, if someone is struggling with alcohol or drug abuse, it could be beneficial to seek help from a professional who can provide support and treatment.

Mental Health Disorders

Finally, some mental health disorders, such as OCD and PTSD, can lead to an increase in these thoughts. It is important to seek help from a mental health professional if you think that these conditions may be causing your symptoms.

Overall, these are just a few of the possible causes of why your intrusive thoughts are getting worse. It is important to identify the underlying cause in order to best manage your symptoms.

What Can I Do To Manage My Intrusive Thoughts?

When intrusive thoughts become overwhelming, it can be difficult to cope. However, there are a few strategies you can use to help manage them:

  1. Acceptance – one of the first steps is to accept that these thoughts occur and that they are normal and not your fault; trying to ignore or run away from them will only make them worse in the long run.
  2. Mindfulness – practice mindfulness to become more aware of intrusive thoughts and recognize them for what they are; this can help you avoid getting caught up in their content or allowing them to take over your life.
  3. Cognitive Behavioral Therapy (CBT) – CBT is a type of psychotherapy that involves identifying and challenging irrational thoughts and replacing them with more positive ones; this can help reduce the intensity of these thoughts and make them more manageable.
  4. Relaxation Techniques – relaxation techniques such as breathing exercises, meditation, yoga, or progressive muscle relaxation can help reduce stress and anxiety which in turn can help manage these thoughts.
  5. Talk to Someone – talking to a friend or family member, or seeking professional help can provide emotional support and guidance on how to cope with these thoughts.

Overall, it is important to remember that intrusive thoughts are common and that they don’t have to control your life. By implementing these techniques, you can take back the power from intrusive thoughts and take control of your mental health.

The important thing is to take action and seek help if things get too overwhelming. Remember, you are not alone, and there is always help available. By learning how to manage intrusive thoughts, you can live a happier and more fulfilling life.

Why Won’t My Intrusive Thoughts Go Away?

Why Won't My Intrusive Thoughts Go Away?Well, the situation is not as hopeless as it may seem. Intrusive thoughts can be managed with the right approach, and even reduced or eliminated in some cases. Though it may seem like these thoughts keep coming back no matter what you do, the truth is that there are ways to reduce their intensity and frequency.

According to research, these thoughts can be caused by underlying stressors or unresolved trauma. By understanding the cause and identifying triggers that exacerbate the issue, it’s possible to develop an action plan to address these root causes. And reduce the prevalence of intrusive thoughts.

So, it might seem that these thoughts are out of your control, but that doesn’t have to be the case. The right strategy and treatment plan can help you manage these thoughts, as well as any underlying stressors or trauma that could be contributing to their occurrence.

Can Is Be Prevented?

When you identify the early signs of intrusive thoughts, it is important to take proactive steps to prevent them from getting worse. Here are a few tips that can help:

  1. Create distraction strategies: Find ways to distract yourself from these thoughts. For example, you can practice relaxation exercises, listen to music, or engage in activities that require focus and concentration.
  2. Identify triggers: Try to pinpoint the situations or events that might be triggering these thoughts. Once you identify the trigger, work on finding strategies to reduce exposure or eliminate the trigger altogether.
  3. Be mindful: Practice mindfulness techniques to help you become aware of these thoughts and accept them without judgment. This can help reduce the intensity of the thought and provide a sense of emotional control.
  4. Talk to a therapist: Speaking with a mental health professional can be beneficial in managing these thoughts that are getting worse or seem unmanageable. A therapist can provide personalized strategies and help you develop coping skills to manage these thoughts.
  5. Healthy lifestyle: Take good care of your physical and mental health. Eating well, getting enough sleep, exercising regularly, and establishing healthy relationships can help you stay emotionally balanced and reduce the intensity of these thoughts.

By actively addressing intrusive thoughts, you can gain greater control over your emotions. And practice healthier ways of managing anxiety or distress caused by these types of thoughts.

Prevention is key, but if these thoughts start to get worse, it is important to seek professional help. A mental health professional can provide personalized guidance and the necessary tools for managing your symptoms. With the right support and strategies, you can take back control over your mind and gain peace of mind.


In conclusion, intrusive thoughts are getting worse due to a variety of factors. These include stress and anxiety, trauma, and obsessive-compulsive disorder (OCD). To help cope with these thoughts, it is important to practice self-care techniques and mindfulness meditation. It is also important to seek professional help if these thoughts become too overwhelming.

By doing these things, it is possible to manage intrusive thoughts and reduce their frequency and intensity. Remember that you are not alone in this journey, and there is help available for those who need it.

Take care, and don’t forget that you are not alone! OCD is a mental health disorder characterized by obsessions and compulsions. If you have any queries regarding OCD treatmentERP therapy experienced therapists at OCDMantra can help: Book a trial OCD therapy session