You Are Not Your Intrusive Thoughts

Unravelling the Mystery: You Are Not Your Troubling Thoughts


Every human being is an intricate tapestry of emotions, thoughts, experiences, and potential. Sometimes, as we traverse the roller coaster of life, we encounter moments of self-doubt and fear, wrestle with troubling thoughts, and grapple with feelings of inadequacy. The first, and most important, thing to remember in such instances is: you are not alone, and you are not inherently flawed or bad. In fact, these challenging moments are what make us unmistakably human.

You Are Not Your Intrusive Thoughts
You Are Not Your Intrusive Thoughts

Bad Thoughts Don’t Make You a Bad Person

Just because we experience troubling thoughts does not mean we are bad people. Our minds are boundless universes, teeming with random thoughts that drift in and out of our consciousness. Some thoughts can be comforting, some enlightening, and others can be somewhat disturbing or alarming. It is perfectly normal and natural to have a wide range of thoughts, including those that may seem unsettling.

Having such intrusive thoughts does not define us, nor does it dictate our actions. The crucial element to focus on here is our ability to acknowledge these intrusive thoughts, understand them, and let them pass without allowing them to rule our actions or define our personalities. This is something most people, regardless of whether they have a mental health diagnosis or not, can typically do.

However, for some individuals with a mental health condition, this task of separating intrusive thoughts from actions and self-worth may be significantly more challenging. If you or someone you know experiences such difficulty, remember: it does not denote brokenness or imperfection. It merely signifies a different battle being fought, a different mountain being climbed. It showcases resilience, bravery, and a strength that often goes unrecognized.

Practice Mindfulness to Deal with Troubling Thoughts
How to Deal with Intrusive Thoughts

Practical Strategies for How to Deal with Troubling Thoughts

The following strategies have been curated to offer support in managing and overcoming intrusive thoughts. Each tool on this list has been designed to help you navigate your mental landscape, reducing the intensity and frequency of these thoughts. Remember, every step you take towards understanding and managing your thoughts, no matter how small, is a step towards healing and self-empowerment. Use these tools as a beacon of light to guide you through the fog of intrusive thoughts, reminding you that you have the strength and resilience to overcome.

1. Practice Mindfulness: Stay present, focusing on the current moment without judging your thoughts.

2. Embrace Self-Compassion: Treat yourself with the same kindness you would show a loved one.

3. Seek Professional Help: Therapists and counsellors can provide strategies to manage troubling thoughts.

4. Engage in Physical Activity: Exercise can be an effective way to manage stress and improve mood.

5. Try Meditation or Yoga: These practices can help calm your mind and provide a sense of peace.

6. Journal Your Thoughts: Writing can provide a safe outlet for your thoughts and help you understand them better.

7. Stay Connected: Reach out to trusted friends or family members, and share your feelings with them.

8. Limit Alcohol and Avoid Drugs: These substances can amplify negative thoughts and feelings.

9. Follow a Healthy Diet: A balanced diet can have a positive impact on your mood and energy levels.

10. Maintain a Regular Sleep Schedule: Quality sleep is essential for emotional well-being and mental health.

In the journey towards understanding and managing our thoughts, it’s crucial to remember that even small steps can make a significant impact. I encourage each and every one of you to try at least one strategy from the list above. Whether it’s taking a few quiet moments each day for mindfulness, starting a personal journal, or reaching out to a trusted friend or professional, each action is a stride towards empowering yourself. Remember, you’re not alone in this journey. Reach out, seek help, and most importantly, believe in your strength and resilience. Every step matters, and each one brings you closer to a healthier and more compassionate understanding of yourself.

Fostering Empathy and Understanding in Mental Health

We must reframe our understanding and conversations around mental health. Rather than casting judgment, or falling prey to self-deprecation, let’s cultivate empathy and self-compassion. Encourage conversations about mental health, inspire understanding, and foster a supportive environment where people feel seen, heard, and valued irrespective of the thoughts they may be having.

Remember, our thoughts are like leaves on a windy day. They come and they go. Some leaves might be vibrant and beautiful, others might be withered and troubling. But they are not the tree. You are the tree – strong, resilient, and capable of weathering every season.

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Navigating Troubling Thoughts with Support and Self-Understanding

If you are dealing with troubling thoughts, please seek help. Reach out to mental health professionals, trusted friends, or supportive communities. It takes immense courage to seek help, but doing so can make a world of difference. It’s important to remember that there is a vast difference between having troubling thoughts and acting upon them. You are not your thoughts. You are the courageous person acknowledging them, facing them, and seeking to understand and manage them.


In the end, we are not defined by our thoughts, but by our actions, our words, and the love and kindness we extend to ourselves and others. So, let’s be gentle with ourselves. Let’s be kind. Let’s remember that we are, above all, human. Our minds may host an array of thoughts, but our hearts can always guide us back to compassion, understanding, and acceptance – for others, and most importantly, for ourselves.