Intrusive thoughts: what they really mean (and why you’re not broken)

What Are Intrusive Thoughts?

Let’s say you’re driving and suddenly think, “What if I swerved into oncoming traffic?”

Or you're changing your baby and your brain goes, “What if I hurt her somehow?”

It’s terrifying. It feels like the thought came out of nowhere. And then the spiral begins:
Why would I think that? Am I dangerous? What if it means something awful about me?

Let me reassure you right now:
You’re not dangerous. You’re not going crazy. You’re not alone.

You’re experiencing something called intrusive thoughts—a phenomenon that’s incredibly common in anxious, perfectionistic brains (women are 1.6 times more likely to have OCD than men). And thanks to neuroscience, we now have a clearer understanding of why these thoughts happen.

What Are Intrusive Thoughts, Exactly?

Intrusive thoughts are unwanted, involuntary thoughts, images, or urges that feel disturbing or “not you.” They’re often violent, taboo, sexual, blasphemous, or morally repugnant. They pop in uninvited and leave you feeling shaken.

The most important thing to know?
Intrusive thoughts don’t reflect your true self. In fact, the more caring and conscientious you are, the more these thoughts can torment you because your brain is scanning for any possible threat, even imaginary ones. It wants to make sure you do not do those things

What Science Says About Intrusive Thoughts

Neuroscientist Dr. Andrew Huberman, from Stanford University, has explained intrusive thoughts in the context of obsessive-compulsive disorder (OCD), but his insights also apply more broadly to anxious overthinkers who don’t necessarily have a formal diagnosis.

Here’s the neuroscience breakdown:

🧠 Intrusive Thoughts Start in the Brain’s "Alarm Center"

Intrusive thoughts are often generated in the basal ganglia, a part of the brain responsible for pattern recognition, filtering, and habit formation. The anterior cingulate cortex (ACC)—a brain region tied to error detection—gets hyperactivated in people with OCD or anxiety.

When your ACC overreacts, it constantly signals: “Something is wrong. Fix it. Now.” Even when there’s no real threat.

This is why your brain flags random, harmless thoughts as potentially dangerous—and why they feel so intrusive and urgent.

🌀 The Dopamine Loop

According to Huberman, OCD and intrusive thoughts also involve a dysregulated dopamine loop. Dopamine is usually associated with reward and motivation, but in OCD, the brain misfires and links dopamine to the relief you get after compulsive behaviors (like checking, reassurance-seeking, or avoiding).

So the brain learns:
“Think intrusive thought → do compulsive thing → get dopamine reward.”
This is what reinforces the cycle—even though it doesn’t actually help in the long run.

Why It Feels So Real (But Isn’t)

One of the most distressing parts of intrusive thoughts is how real they feel.

You might think:

• “If I thought it, I must want it.”

• “What kind of person would even think that?”

• “Does this mean I’m secretly bad?”

But here’s the truth from both clinical psychology and neuroscience:
The brain creates thoughts all the time that don’t match your values or desires.
Thought ≠ intent. Thought ≠ truth. Thought ≠ action.

Dr. Huberman emphasizes that our brains are built to generate possibilities, many of which are irrelevant or even bizarre. The problem isn’t the thought itself—it’s how we respond to it.

How to Break the Cycle

The goal isn’t to get rid of intrusive thoughts (we can’t control what pops in), but to change your relationship to them.

Here’s what science and therapy say helps:

1. Label It Accurately

Say to yourself: “This is an intrusive thought. It’s a false alarm, not a threat.”
According to Huberman, even this small act helps rewire the brain’s threat response system.

2. Interrupt the Compulsion Loop

Avoid compulsive behaviors like reassurance-seeking, googling, confessing, or mental reviewing. These give short-term relief but reinforce the brain’s dopamine reward cycle.

Instead:
Let the thought sit there without solving it.
Yes, it’s uncomfortable—but this is what rewires your brain over time.

3. Use Nervous System Tools

Calm your physiological state with vagal nerve exercises—like humming, slow exhales, or light movement. When the body feels safer, the brain doesn’t have to yell so loud.

4. Seek Professional Support

Working with a therapist trained in exposure response prevention (ERP), acceptance and commitment therapy (ACT), or somatic work can make a world of difference. Therapy can help you unhook from the thought spiral and reclaim your peace.

You Are Not Your Thoughts

Let’s be very clear:
Your intrusive thoughts do not define you. They are a reflection of a sensitive, wired-for-safety brain doing its best to protect you.

And you don’t have to keep suffering in silence.

If you’re in Ohio and ready to get relief from intrusive thoughts, OCD, or anxiety, I’d love to help. I specialize in helping anxious women find calm, clarity, and confidence—no matter how loud their thoughts get.

👉 Learn more or book a session at www.emberoakcounseling.com