Imagine trying to focus on your favorite book or movie, and suddenly, a pop-up ad hijacks the screen—loud, jarring, and impossible to ignore. That’s what intrusive thoughts feel like to me.
No matter how calm or focused I try to be, these random, often unsettling thoughts burst into my brain uninvited. They’re not reflective of who I am or what I want; they’re just… there. And once they appear, they refuse to leave quietly.
What Are Intrusive Thoughts?
Intrusive thoughts are involuntary, unwanted ideas or images that enter your mind and disrupt your focus. For me, they often sound like this:
- “What if I said something embarrassing during that meeting?”
- “What if I’ve forgotten something important?”
- “What if everything I’m doing is wrong?”
These thoughts aren’t logical, but they’re sticky. They cling to the edges of my mind, replaying on an endless loop until I find a way to shake them off.
A Snapshot of Intrusion
Last week, I was preparing for a presentation at work. I’d rehearsed my slides, double-checked my notes, and felt as ready as I could be. But as I sat in the meeting room, waiting for my turn to speak, an intrusive thought crept in:
“What if I trip on the way to the podium?”
It was ridiculous—there wasn’t even a podium—but the thought spiraled. Suddenly, I was imagining all kinds of scenarios: spilling my coffee, stuttering through my sentences, forgetting my points. By the time my name was called, my nerves were shot.
Why Intrusive Thoughts Hit Autistic Brains Harder
- Hyper-Focus:
- The same trait that lets me dive deep into projects also makes it hard to let go of intrusive thoughts.
- Heightened Anxiety:
- Autistic people are more prone to anxiety, which creates fertile ground for intrusive thoughts to take root.
- Literal Thinking:
- My brain loves to interpret thoughts as facts, making it harder to dismiss intrusive ideas as irrational.
How I Manage Intrusive Thoughts
- Label Them:
- I remind myself, “This is an intrusive thought, not reality.” Naming it helps me create distance.
- Engage My Senses:
- Holding an ice cube, focusing on deep breaths, or listening to soothing music can pull me out of my head and back into the present.
- Write It Down:
- Journaling about the thought gives it a place to exist outside of my brain. Once it’s on paper, it feels less powerful.
- Challenge the Thought:
- I ask myself, “What evidence do I have that this thought is true?” Most of the time, there’s none.
- Talk About It:
- Sharing intrusive thoughts with a trusted friend or therapist can take away their sting.
What I Wish People Knew About Intrusive Thoughts
- They’re Not Intentional:
- Intrusive thoughts aren’t something I choose to think about—they’re like mental spam.
- They Don’t Define Me:
- Having intrusive thoughts doesn’t mean I believe them or want them to happen.
- Support Matters:
- Offering a listening ear or helping me refocus can make a huge difference when I’m stuck in a thought spiral.
A Cultural Tie-In
In Hamlet, Shakespeare wrote, “There is nothing either good or bad, but thinking makes it so.” I’ve often clung to that line when dealing with intrusive thoughts. It’s a reminder that thoughts don’t have inherent power—they only gain weight when we give them attention.
FAQ
Q: Are intrusive thoughts a symptom of autism?
A: Not directly, but they’re often linked to anxiety, which is common in autistic people.
Q: How can I help someone dealing with intrusive thoughts?
A: Be patient and supportive. Avoid dismissing their concerns, even if the thoughts seem irrational.
Q: Can intrusive thoughts be treated?
A: Yes. Therapy, mindfulness techniques, and, in some cases, medication can help reduce the frequency and intensity of intrusive thoughts.
Final Thoughts
Intrusive thoughts may pop up like unwelcome ads, but they don’t have to take over the whole screen. With practice, I’m learning to click that little “x” in the corner and move on.
If you’re battling intrusive thoughts, remember this: you’re not your thoughts. You’re the person who notices them, questions them, and ultimately rises above them.
And if you need me, you’ll find me here—breathing deeply, sipping tea, and reminding myself that thoughts are just thoughts.
