What’s the difference between negative and intrusive thoughts?
Examples of negative thoughts:
- They are ignoring me because they are mad at me.
- I should have gone to the gym today.
- I am not going to get this job. I just know I’m going to mess up and be too nervous.
- They have everything going for them, what do I have?
- If only I would have…, this wouldn’t have happened. It’s my fault.
Examples of intrusive thoughts:
- I could just put that knife through my hand.
- If I walk into that room I could see a dead body.
- Do I really love my partner?
- I should put my hand on the hot stove.
- If I leave the taps on it could cause a flood.
- Could I have or contract a deadly disease?
- What if I’m actually gay/straight?
- What if I hurt or have hurt another person without knowing?
As you can see from the examples above, intrusive thoughts are often questions, as if to deliberately provoke rumination and obsessing (in which the initial question is never truly answered). Intrusive thoughts can come about randomly, are graphic/disturbing in nature, and have no connection to the person’s usual behaviour or even the situation at hand. They are difficult to ignore because they either imply a catastrophic consequence or give the person an increasing sense of discomfort. Intrusive thoughts can also come in the form of false memories in which it’s difficult to tell if it’s an intrusive thought or a memory.
Anyone can have intrusive thoughts from time to time. However when the thoughts are more frequent and/or distressing it often indicates mental illness. Conditions that have intrusive thoughts as symptoms include: OCD, social/general anxiety disorder, depression, eating disorders, ADHD, personality disorders, PTSD, bipolar disorder, brain injuries, dementia, Parkinson’s disease.
Negative thoughts are more likely to be an emotional response to an event, relationship, or situation and are the result of a person’s low self esteem or past trauma.
Sometimes negative thoughts can lead to or come after intrusive thoughts; e.g believing you’re being ignored and then having intrusive thoughts questioning/listing odd reasons why the other person is doing so, or having a specific intrusive thought about a loved one and believing yourself to be an awful person.
With negative thoughts treatment usually consists of re-framing them, and seeing the situation from a different, more positive perspective in order to adjust your thinking patterns and behaviour in the future. “If they’re ignoring me, that’s their problem. While I don’t understand why I won’t hold it against them. They might be busy, as people often are.”
With intrusive thoughts treatment can focus on the person allowing the thoughts to pass through the mind, reminding themselves that the thoughts are involuntary, and to not fear these thoughts or react emotionally to them (cognitive diffusion). Often a way to do this is through exposure, in which the person builds up to confronting their intrusive thoughts/object of fear and sitting with the uncomfortable feeling until it no longer bothers them and being able to do daily activities despite the anxiety.