Intrusive Thoughts vs. The Blank Page: Who Wins?

Intrusive thoughts vs. the blank page: who wins? In my mental health world, there is a stale mate between intrusive thoughts vs. a blank page. Sometimes I just stare at the screen, wondering what to write. My mind goes blank. Sometimes the intrusive thoughts hit me, and then I really can’t focus. I took on this “job” of writing this blog to raise awareness about mental health, because I’ve experienced it firsthand for several decades.

I’m finding it increasingly relevant that I can’t get my thoughts in order. Sometimes the words just flow like a river, but sometimes it’s dead air up there. I know this post won’t be read by many, but I have to get it out, because this is happening more and more.

It’s causing me stress, because I like doing these posts. It keeps me and my mind occupied, even though I have intrusive thoughts every once in a while. These thoughts come out of nowhere and are sometimes disturbing. Is my mind trying to tell me something, or is it just trying to stop me from writing?

It feels like self-sabotage. I’ve come this far, I’m not just going to give up. The intrusive thoughts are meant to distract me (which they are doing) from doing anything (literally). I get so hung up on them, hence the writer’s block. Why would my mind work against me? Anxiety intentionally wrecks your life. Combined with intrusive thoughts, it makes for a blank page.

Intrusive Thoughts Definition

Intrusive thoughts are those unwanted, random ideas, images, or thoughts that can feel upsetting or disturbing. They tend to show up out of nowhere and can be tough to ignore or push away. These thoughts don’t usually reflect what someone actually wants or intends and can cover all kinds of topics, like fears, worries, or even inappropriate situations.

Examples of intrusive thoughts might include:

Harmful Thoughts: Imagining causing harm to oneself or others, even though there is no desire to act on these thoughts.
Inappropriate or Taboo Thoughts: Thoughts that are socially unacceptable or go against one’s moral beliefs, such as inappropriate sexual thoughts.
Fear-Based Thoughts: Worries about unlikely events, like a loved one getting into an accident.
Obsessive Thoughts: Repeatedly thinking about whether the door is locked or the stove is turned off, even after checking multiple times.

These thoughts are pretty common and can happen to anyone, whether they have a mental health condition or not. That said, they can feel especially overwhelming for people dealing with anxiety, OCD, or depression.

What Causes Intrusive Thoughts?

Intrusive thoughts vs. the blank page: who wins? Various factors can cause intrusive thoughts, and often occur in the context of certain mental health conditions. Here are some common causes:

Stress and Anxiety: High levels of stress and anxiety can trigger intrusive thoughts. When the mind is overwhelmed, it may produce unwanted thoughts as a way of processing stress.
Obsessive-Compulsive Disorder (OCD): Intrusive thoughts are a hallmark of OCD, where they often lead to compulsive behaviors aimed at reducing the distress caused by these thoughts.
Depression: People with depression may experience intrusive thoughts that are negative or self-critical in nature.
Post-Traumatic Stress Disorder (PTSD): Intrusive thoughts can be related to traumatic events and are a common symptom of PTSD.
Hormonal Changes: Hormonal fluctuations, such as those experienced during pregnancy or menopause, can sometimes lead to intrusive thoughts.
Sleep Deprivation: Lack of sleep can affect cognitive function and increase the likelihood of experiencing intrusive thoughts.
Substance Use: Certain substances, including drugs and alcohol, can alter brain chemistry and lead to intrusive thoughts.

I believe my intrusive thoughts are from PTSD, which started when I was a child. I never thought much of the incedents until I started writing about PTSD. Then more and more memories started to pop up. Talk about overload, but it has to be dealt with.

Rumination of Intrusive Thoughts

Intrusive thoughts vs. the blank page: who wins? Rumination over intrusive thoughts means constantly thinking about or dwelling on unwanted ideas instead of letting them go. This repeated focus can even strengthen feelings of distress or anxiety. Rumination is a distressing issue, with intrusive thoughts like having music on repeat.

Soon, you become tired of them, and then they become very annoying to the point where a panic attack could happen. But, we need to calm down before that happens. How? I practice meditation, which is a good stress reliever. It helps you stay in the present moment. The intrusive thoughts have no where to go but out.

Some other ideas are to focus your mind on something else, like counting backwards from 100. Or just put your attention on a certain object and use your five senses to describe it. These steps takes your mind away from the thoughts and transfers it to something more tangible.

Emotional Distress From Intrusive Thoughts

Intrusive thoughts can cause an emotional reaction if they persist and won’t leave. Disturbing thoughts are the scariest. When you’re in such a low place, these thoughts can become overpowering, and you may try to harm yourself. That happened to me time and time again, until it became “normal” for me. Believe me, you don’t want to spiral out of control like I did, which landed me in the hospital from a serious state of mind.

So, how do we stop it before it becomes overwhelming? First of all, stop listening to the intrusive thoughts. Take that power away from them. Like I mentioned, distraction is a good tool.

Give exposure and response prevention a try. What’s that? It’s a therapy technique where you learn to see the things you’re afraid of as neutral instead of scary. The “response prevention” part means you don’t rely on compulsions when facing your triggers. I used this method to overcome my fear of driving, and now I have no trouble driving at all.

Also, when I get intrusive thoughts while trying to write these posts, I give myself a break. For example, at the beginning of this post, I had that “blank space” syndrome, so I went for a forty minute ride in the car. I drove around town looking for new things I haven’t seen before. It worked, I came back and now have an influx of knowledge up there.

Unwanted Intrusive Thoughts

Intrusive thoughts vs. the blank page: who wins? Most if not all intrusive thoughts are unwanted. At least that’s how it is for me. My intrusive thoughts are detrimental to my well-being. They’re usually about self-harming. That’s why I try to get rid of them as quickly as possible. I deal with the emotional pain upfront, rather than trying to cover it up with physical pain.

For some, they are just random thoughts that come out from the middle of nowhere. For the most part, they’re annoying, and go away as quickly as they came. So, for those with lingering intrusive thoughts, don’t give them the attention they want. Stay calm and tell yourself they will pass, and usually do.

For those dealing with the ones I used to experience, don’t give in. It’s a road you don’t want to go down. I still have the scars on my arms when I gave in. I covered it up with tattoos. Accordingly, I love the one tattoo saying I have over the scars. It says “she is a soldier in the war against herself.” That is so true.

Fear of Intrusive Thoughts

I definitely had fear of my intrusive thoughts, because of the nature they would portray. I felt bombarded with negativity and usually gave into it. It was like a vicious cycle, I thought I was never going to get out of. One day, I became fed up and exhausted how my life was going. I didn’t seem to get anywhere with the therapist or the meds I was on. Nevertheless, I needed a change quickly, or it wasn’t going to be a good outcome.

I started to be proactive. When the intrusive thoughts came, I ignored them and thought of something positive about myself, or to be grateful for. After time, the thoughts seem to weaken, and for the most part, disappeared. I had done it all by myself, no therapist, no doctor. That gave me the confidence to push forward in other areas of my life.

I tackled most of the phobias in my life. I’m still working on the social anxiety part of my life, but it’s coming along nicely. I definitely have more self-confidence. You just have to take that first step forward, and then reap all the rewards that come along with it. It’s nice to be sitting on the other side of the road staring back at the mess left behind.

Anxiety From Intrusive Thoughts

Intrusive thoughts vs. the blank page: who wins? Intrusive thoughts were a good part of my anxiety. I was afraid of when they would show up. They can surprise you in any situation. The anxiety took on a life of its own. It took over my life. Every decision I made was based on whether it would affect me anxiety wise.

I was afraid to go out in public. I isolated myself in my room and passed the days away writing these posts. Nowadays, I live in my room, not because of anxiety, but because my muscles are becoming stiff and sore because of Parkinson’s disease. It hurts to get up and walk, so I sit up in the bed typing away.

Back to anxiety and intrusive thoughts. With the intrusive thoughts, as intolerable as they may be, you need to ignore them. You’re giving them more recognition than you should. That’s all they are, is just thoughts. They’re not set in stone. The less you give into them, the more you can live your life.

Other Ways to Stop Intrusive Thoughts

Mindfulness

Mindfulness is a very powerful tool. Rewiring your brain to not give into the thoughts can drastically change your life. It involves focusing one’s attention on the present moment with an attitude of openness, curiosity, and acceptance. It also encourages individuals to observe their thoughts, feelings, and sensations without judgment, allowing them to experience the present more fully and reduce stress.

Cognitive-behavioral therapy (CBT)

Intrusive thoughts vs. the blank page: who wins? CBT is always good for reframing your thoughts. If you have an intrusive thought, come back with a positive thought. Or use exposure therapy (a part of CBT), which slowly gets you acclimated to fear or anxiety, so that you’re not afraid of it anymore. Also, skill building is about learning coping strategies and problem-solving skills to handle tough situations better.

Meditation

Meditation has helped me in so many ways, it’s unbelievable. I’m so glad I went against my self-doubt about it and tried it. It keeps you centered and in the present moment. It’s all about the present. Don’t worry about the past or even the future. Meditation is like a calming blanket being pulled over you. It’s so warm and comforting.

Other Coping Strategies

Acceptance: Accepting that intrusive thoughts are a normal part of the human experience can reduce their power. Remind yourself that having these thoughts doesn’t define you or your intentions.
Distraction: Engaging in activities that require focus, such as reading, exercising, or hobbies, can help shift your attention away from intrusive thoughts.
Grounding Exercises: Techniques like deep breathing, progressive muscle relaxation, or focusing on sensory experiences can help bring you back to the present moment.
Limit Triggers: Identify and reduce exposure to situations or substances that may trigger intrusive thoughts, such as stress, caffeine, or alcohol.

Sum It All Up

Intrusive thoughts vs. the blank page: who wins? There are many coping skills for intrusive thoughts. I like distraction and exposure therapy. They helped me get the most reward out of all of them. Distraction got the ball rolling in me, fighting the intrusive thoughts. You can escape your intrusive thoughts by taking that first step to stop them. You have to trust yourself enough to know that everything will be OK.

There are two thoughts inside you, intrusive and clear thoughts. The clear thoughts are what will tear down the intrusive thoughts. However, the intrusive thoughts have a way of taking over and causing chaos in your mind. It’s important to learn how to effectively manage and control these thoughts.

Intrusive thoughts are unwanted, random or disturbing thoughts that pop into our minds without warning. They can be negative or irrational, and can cause anxiety, fear, and even guilt. These thoughts are often associated with mental health conditions, such as anxiety disorders, OCD, PTSD, and depression. I beat the intrusive thoughts today…no blank page! Peace be with you and always love. Until next time…