Intrusive thoughts can be some of the most distressing and confusing experiences a person can face. They tend to appear suddenly, carrying vivid, upsetting images, alarming ideas that contradict the individual’s beliefs, and unwanted scenarios that feel completely out of character. 

Even when we understand that we do not want and do not agree with these thoughts, their intensity can leave us questioning ourselves, feeling anxious, or fearing what the presence of these thoughts might mean.

As a Warrington-based therapist offering EMDR, person-centred and couples therapy, I regularly support individuals suffering from intrusive thoughts that are impacting their day-to-day lives. Many people arrive in therapy believing they are alone in their experience, or that their thoughts say something worrying about them. 

But intrusive thoughts are far more common than people realise, and with the right therapeutic approach, they can become significantly less distressing.

What are intrusive thoughts?

Intrusive thoughts are unwanted, involuntary thoughts, images or impulses that enter the mind and feel distressing or out of place. They can focus on themes such as harm, morality, relationships, safety, health, or fears about the future. What makes them intrusive is not their content alone, but the emotional reaction they trigger. People often describe feeling shocked, ashamed or frightened by them, especially if they conflict sharply with their values.

It is important to know that experiencing intrusive thoughts does not mean a person will act on them or that they reflect hidden desires. Instead, they often emerge from a nervous system under strain. EMDR for anxiety can be particularly supportive here, helping individuals understand the emotional roots of these thoughts and reduce their intensity.

Why do we get intrusive thoughts?

Intrusive thoughts tend to arrive during times of stress, exhaustion or burnout. When our minds try to process too much at once, they can generate thoughts that feel jarring or frightening. 

In some instances, trauma can also play a role in intrusive thoughts. If your brain is holding on to unprocessed experiences, intrusive thoughts can be a sign that your nervous system is trying to make sense of them.

For some people, intrusive thoughts link to phobias, anxieties or past experiences they may not even consciously recall. This is one reason EMDR for phobias can also be effective in calming intrusive thoughts. Because EMDR therapy helps the brain reprocess distressing memories or triggers, this can help to reduce the emotional charge behind the thoughts and make them less overwhelming.

Can intrusive thoughts go away?

Yes, intrusive thoughts can be significantly reduced or become far more manageable with the right support from a therapist. The goal isn’t to eliminate all intrusive thoughts - because everyone experiences these to some degree - but to lessen their power and emotional impact.

When people start therapy for intrusive thoughts, they often worry that these thoughts will continue to rule their lives and emotional state. 

But with time, understanding and the right help, they do start to lose their intensity. Through EMDR for anxiety, I see clients reach a point where the thoughts still occur occasionally but no longer trigger panic or shame. Instead, they become background noise, rather than a frightening force that impacts their whole day.

Are intrusive thoughts OCD or anxiety?

Intrusive thoughts can occur in both OCD and anxiety, but the way they function can differ. In OCD, intrusive thoughts are typically paired with compulsions, which are behaviours or mental actions used to try to neutralise or counteract the thought. In anxiety, intrusive thoughts may appear in response to stress or uncertainty, often without compulsive behaviours.

It’s important not to self-diagnose based on intrusive thoughts alone. What matters most is the level of distress the thoughts create and how they affect your daily life. In both cases, EMDR can support individuals in processing the emotions, beliefs and past experiences contributing to the intrusive thoughts.

As a Warrington-based therapist, I work with clients to gently differentiate between the nature of their symptoms and help them understand what underlies their difficult thoughts. This clarity is often a relief in itself.

What is the best therapy for intrusive thoughts?

There is no single therapy that suits everyone, but EMDR therapy is often one of the most effective when intrusive thoughts stem from trauma, anxiety, or unresolved emotional experiences. EMDR works differently from traditional talk therapy, as it targets the way distressing memories and triggers are stored in the brain. By activating the brain’s natural processing system, EMDR helps reduce the emotional intensity of thoughts that can feel intrusive or frightening.

If EMDR isn’t for you, person-centred therapy can also play an important role, especially in helping clients process the shame, confusion or fear that intrusive thoughts can evoke. I work with my clients to choose the right approach for their individual needs, supporting them in making sense of their emotional world while also helping the brain heal more deeply.

Does EMDR work for intrusive thoughts?

Yes, EMDR therapy can be highly effective for intrusive thoughts, especially when those thoughts are connected to trauma, anxiety or overwhelming life experiences. 

EMDR works by helping the brain integrate and release the emotional content behind the intrusive thought. Instead of challenging the thought directly, EMDR allows the deeper emotional wound to heal, which often leads to the thought becoming far less frequent and far less distressing.

Individuals who undergo EMDR for anxiety often describe their intrusive thoughts becoming quieter, less vivid and easier to dismiss. Those who are going through EMDR for phobias may notice that their fear responses diminish significantly, reducing the intensity and frequency of the intrusive thoughts linked to those fears.

When we address the emotional roots rather than the thoughts alone, healing becomes much more profound and long-lasting.

Understanding the emotional landscape behind intrusive thoughts

Intrusive thoughts are rarely random. They often reflect deeper emotional issues such as fear, shame, guilt or unresolved trauma. When our brains are struggling to process something painful or overwhelming, intrusive thoughts act as signals pointing towards an area that needs attention.

In therapy, part of the work involves exploring these emotions with curiosity rather than fear. When clients begin to understand that intrusive thoughts are a symptom, not a reflection of their identity or intentions, they often experience an immediate sense of relief. EMDR therapy works alongside this understanding by reducing the emotional charge behind the experiences that fuel intrusive thoughts.

Moving forward and reclaiming mental space

Intrusive thoughts might feel like they hold power over you, but they are not permanent and do not define you. Healing starts with understanding, and continues with the right therapeutic approach. Whether your intrusive thoughts stem from anxiety, trauma, phobias or overwhelming stress, EMDR therapy offers a pathway to relief and emotional clarity.

As a therapist who offers EMDR therapy, individual therapy and couples therapy in Warrington, Cheshire and online, I see the strength and courage it takes for people to explore these difficult experiences. If you are struggling with intrusive thoughts, you deserve support that helps you feel grounded, calm and in control again.

If you would like to understand how therapy could support your healing, please do get in touch. I would be honoured to support you in beginning your therapy journey, whether you prefer in-person sessions here in Cheshire or meeting online via Zoom.