Three Therapies That Help with Intrusive Thoughts and Overthinking
If you live in Colorado and have intrusive thoughts that are unwanted, or distressing images, or urges that seem to pop into your mind out of nowhere or sometimes from something in our environment (that rustle behind that big rock on Mt. Falcon, for example), this can cause a lot of anxiety, feel scary, and sometimes confusing. If they are thoughts or urges that don’t align with your values they can feel disturbing in other ways. (If they seem bizarre to you or absolutely against everything you thought you would ever think of it can even be a sign you may be experiencing OCD. Therapy is great for this, too!) If you’re seeking help for intrusive thoughts, Colorado Wildflower Counseling offers various resources to support you. Learn a little bit about the 3 Kinds of Therapy that can be helpful below.
We all have intrusive thoughts and our responses can range from doing something about it, to analyzing the thought, to challenging the thought and to simply dismissing them. There are multiple tools we can use to help with distressing thoughts, but there are also different kinds of therapeutic approaches. I like to use EMDR, IFS and nervous system work. Before I jump in, let me share a little bit about some recent intrusive thoughts I experienced.
We recently went on a road trip to go camping and the thoughts I had included:
Recognizing that many individuals face intrusive thoughts colorado, it’s important to know that you’re not alone in facing these challenges.
While driving on winding highways: “What if there is a rock slide and we can’t get out of the way?” And of course this was followed by an avalanche of disturbing images and scenarios.
While hiking in a slot canyon: “Oh no, it’s raining, what if there is a flash flood?” And this was followed by more gruesome images and daredevil rescue scenarios.
The intrusive thoughts continued in a similar fashion, however I didn’t change what I did. I continued to drive, I continued to stay in the ravine or in my tent, I noticed the anxiety, I validated the part of me bringing this up that I value safety and my family.
If you’ve had thoughts like this, you’re not alone.
Intrusive Thoughts Are A Part of a Normal Human Experience
Intrusive thoughts don’t just show up when there are new risks or higher risks. They show up in everyday life when we’re cooking or when it’s finally quiet in the house and often when we are trying to go to sleep.
You might be driving down a mountain road and suddenly think: “What if I drove off right now?” “What if that semi doesn’t see me and moves into my lane?”
Or hiking somewhere beautiful and your brain offers: “What if a mountain lion is stalking us?”
Maybe you’re snorkeling in clear blue water and instead of enjoying it, a thought pops in: “What if there is a shark lurking behind me or an undertow?”
And for many parents, intrusive thoughts can sound like: “What if my child gets hurt?” “What if I miss something important?” “What if I can’t keep them safe?”
These thoughts can feel intense and convincing and can take over our life if we let them. Sometimes we start avoiding activities that we once enjoyed.
Why Intrusive Thoughts Happen
Intrusive thoughts are not a sign that something is wrong with you.
They are often a sign that your brain (or a part of you) is trying to protect you.
Your nervous system is constantly scanning for danger. When it detects uncertainty or vulnerability, it may generate “what if” scenarios to try to keep you safe.
The problem is not the thought itself.
The problem is if we get stuck, start looping or our life gets smaller and we begin to avoid activities.
The Cycle of Intrusive Thoughts
Many people respond to intrusive thoughts by:
- Trying to push them away
- Arguing with them
- Avoiding situations that trigger them
- Seeking reassurance
While this makes sense, it often strengthens the cycle.
The brain or that part learns: “This thought must be important so we need to keep bringing it up.”
And the loop continues.
How Therapy Helps with Intrusive Thoughts
Therapy can help you change your relationship with intrusive thoughts so they no longer control your behavior or emotional state, can help reduce the intensity of triggers, rewire your nervous system, or sit with uncomfortable feelings.
EMDR Therapy
EMDR therapy helps process underlying experiences that may be fueling your nervous system’s alarm response. Let’s say you were almost driven off the highway by a large red truck. You might start to feel anxious when you see a red truck on the highway. It might start expanding to the larger vehicles near you on the highway so you try to avoid driving on the highway. Then it might expand to red trucks on any road and then to any cars driving near you. Your body becomes tense whenever you drive when the 10 years prior you did fine on the highway. EMDR can help process the event that overwhelmed your nervous system and led to the new stress of driving.
When your brain processes stored stress or trauma, intrusive thoughts often lose their intensity and driving becomes easier again.
More on EMDR here: EMDR Therapy in Colorado – Trauma Healing & Recovery
IFS (Parts Work)
In Internal Family Systems (IFS), we understand intrusive thoughts as coming from protective parts.
Instead of pushing them away, we get curious:
“What is this part trying to protect me from?”
When parts feel understood, they often relax—and the thoughts soften and the part can often transition into a different role and and can release memories that contribute to the distress and intrusions.
Check out my blog series on IFS: IFS Therapy in Colorado: Why Curiosity Is a First Step to Healing – Colorado Wildflower Counseling
And my instagram for more on IFS: www.instagram.com/coloradowildflowercounseling
Nervous System Regulation
Learning how to regulate your nervous system helps reduce the intensity and frequency of intrusive thoughts.
This might include:
- Grounding exercises
- Breathwork
- Somatic awareness
More on nervous system regulation or what has been also known as Polyvagal here: Nervous System Regulation: Overcome Trauma, Stress, Anxiety
Intrusive Thoughts Do Not Define You
Having a thought does not mean what you fear will happen or that you will act on a thought.
In fact, intrusive thoughts are often the opposite of your values and can highlight what you value.
They tend to show up around what you care about most:
- Safety
- Responsibility
- Love
- Protection
That’s why they can feel so distressing.
You Can Feel Safe in Your Mind Again
Intrusive thoughts can make the world feel smaller—avoiding drives, skipping trips, feeling constantly on edge.
But it doesn’t have to stay that way.
With the right support, you can:
- Feel less reactive to thoughts
- Stop avoiding meaningful experiences
- Trust yourself again
- Feel more present in your life
Therapy for Intrusive Thoughts in Colorado
At Colorado Wildflower Counseling, I work with clients experiencing intrusive thoughts related to anxiety, trauma, parenting, stress, climate, politics, human rights, overwhelm and more.
Therapy is compassionate, practical, and tailored to your nervous system.
You don’t have to manage this alone.
Ready to Get Support?
If you’ve been struggling with intrusive thoughts while driving, parenting, traveling, or just trying to live your life, therapy can help.
You can schedule a free consultation to explore what support could look like for you.
Frequently Asked Questions About Intrusive Thoughts
Are intrusive thoughts normal?
Yes. Most people experience intrusive thoughts at some point. They become a concern when they cause distress or interfere with daily life.
Do intrusive thoughts mean I want to do those things or bad things will happen?
No. Intrusive thoughts highlight what we value, are not predictors of the future and are often the opposite of your true intentions and values.
Can therapy stop intrusive thoughts?
Therapy helps reduce their intensity and impact so they no longer control your behavior or emotional state.
What therapy works best for intrusive thoughts?
EMDR, IFS, and nervous system-based therapies are highly effective in addressing the root causes of intrusive thoughts.
