Navigating Intrusive Thoughts, by Jack Stracuzzi
Navigating Intrusive thoughts from a Psychological and Christian Lens
If you’ve ever struggled with intrusive thoughts, you likely know how they can leave you feeling ashamed, alone, and even afraid of your own mind. We can sometimes fall into the trap of viewing them as bad for that reason. What you may not realize, however, is that they are also common, and part of what makes us human. A 2014 study from Concordia University found that “94% of people experience unwanted, intrusive thoughts, images and/or impulses.” This study offers more than just statistical data; it can also be a source of comfort. You’re not alone! You’re human. Shame loses its power when you realize you’re not alone, when you realize just how common having intrusive thoughts can be. And once you stop labeling these thoughts as defining your identity, you can regain control over your life. If intrusive thoughts are interfering with your daily life, know that there is hope. Below are three, research-backed tools that you can employ to find peace again in the midst of mental noise.
Recognizing Intrusive Thoughts for What They Are
My name is Jack Stracuzzi. I’m currently studying Psychology at Liberty University and interning at Cornerstone Counseling of Palm Beach. I used
to struggle with intrusive thoughts, they had a grip on my life and caused much anxiety. It wasn’t until I started applying the tools that I have shared below that I truly began to experience relief. I know that these intrusive thoughts feel like they are not even from you, and this can be comforting because it does not reflect your identity. You don’t have to give these thoughts power, you can just acknowledge them and let the thought pass as if you are not getting on that taxi. Sometimes these intrusions can come from the deep parts of the unconscious and happen under deep amounts of stress. The truth of the matter is that you live in a world with an enemy, the flesh, and the world. Knowing the reality of the fallen state you live in can free you from shame and remind you that they are, just thoughts. Matt Grisanty, a counselor here at Cornerstone commented that, “Many intrusive thoughts come from the images we see and sensations we feel”. So, if you can control what is before your eyes and the situations you place yourself in, this can help regulate them.
Don’t fight them
You might obsess over the fact that an intrusive thought just happened and try to fight those ideas and images, but this leads to spiraling and reinforces the thought. Think of your brain as a wide dirt road with no tire tracks yet. Each thought is like driving down this open dirt road, full of possibilities. Over time, the most frequent thoughts become defined paths, making it easier to follow certain ways of thinking, just like a car is guided by the deep paths. This is how neuroplasticity works, and how your mind adapts and grows. So, when there is an intrusive thought, you don’t have to give it attention or drive down that path. Instead, acknowledge that it is just a thought and return your attention to the moment and what is happening around you. 
God’s comfort.
Psalm 34:18 says, “The Lord is near to the brokenhearted, and saves the crushed in spirit.” Remember that God is with you in these thoughts and wants to deliver you. Scripture commands us to take every thought captive (2 Corinthians 10:5) and renew the mind through the truth in God’s word (Romans 12:2). If you are a believer, your identity is in the Gospel of Jesus, and your life has been hidden in him (Colossians 3:3). These thoughts do not define you, because Jesus ultimately does, and He says you are a child of God. He calls you to freedom, forgiveness, and love. Pray to God when you are weak and bring your worries to him because He is your good Father.
Recommendations
If these thoughts are overtaking your everyday life and leading to self-harm or the harm of others, we recommend seeking help. Looking into counseling can be very helpful. Cognitive Behavioral Therapy has been shown to help people reframe their thinking and respond in healthy ways. The church can provide support as well, through community, prayer, and biblical teaching.
If you don’t have a therapist, and you find yourself struggling with intrusive thoughts, I highly recommend scheduling an intake appointment and starting that process. We at Cornerstone are always happy to help you in your mental health and faith journey.
Other Resources:
- The surprising truth about obsessive-compulsive thinking. Concordia University. (2014, April 8).
- https://www.concordia.ca/cunews/main/stories/2014/04/08/the-surprising-truth.html
- https://www.biblegateway.com/passage/?search=psalm%2034%3A18&version=RSVCE
- https://health.clevelandclinic.org/neuroplasticity