Master Your OCD
OCD Family Support
Hair Pulling/Skin Picking
OCD Groups!

How to own intrusive thinking

intrusive thoughts ocd Sep 21, 2022
Intrusive thoughts, intrusive thinking

How to own your intrusive thinking


Do you own your thoughts, or do your thoughts own you?  Every thought you have has validity of who you are and what you wanted to think of...right?

Errrrr Wrong!

There is a point where you have to look at the behaviors you're doing because of the thoughts and see who has ownership. Here is what I mean! The thoughts that cross you remind predict your actions. We either are going to push a thought away or do an action or a behavior because of the thought. 

Intrusive thoughts are thoughts that we don't really want but we have them anyway. They come and go as they please. The thoughts we give attention to are the ones that want to stick around. 

But we don't always react to our thoughts. If we did, wouldn't we really be our thoughts? For example...I'm sitting at a restaurant and am looking at someone's food. I'm hungry, my food hasn't gotten here yet. I have the thought, I should go over there and take a piece of bacon. I wonder what would happen. I have feelings, I have know what I don't have....the action. 

This tells us that we ACTUALLY have a choice. I can see that thought as random noise. meaningless. Because a thought is a thought. 

Here is a literal definition of a thought. It is merely an idea or opinion created by your mind. It is sudden and spontaneous and has no particular origin. Wow. think of that. This thought has no home. It's a random collection of thoughts that can cause real emotions which make us doubt and question something. 

So who is owning your thoughts? Well in one way, you do. In another way. No-one does. It has no where to go until we do an action to put it in it's place or just let it fly on by. When it comes to these intrusive thoughts, they can be about anything and cause extreme doubt, which make you believe they are valid. These random thoughts can be toward relationships, getting sick, possible harm, memories, and even responsibilities. 

When these thoughts don't match your value system we need to treat them as fluff. Nothing. Garbage. A random signal. Meaningless. Once we attach to it and attempt to figure it out, it's going to happen more and more and more. That is when these thoughts own you. You're doing behaviors to remove the thought or perceived threat. 

Let me tell you why it's important to recognize that you aren't your thoughts. If I take every random thought and run with it. I'm going to be convincing myself that I'm a monster pretty darn quick. If I pass by a girl and my brain says, "wow, she's cute" my brain tries to make sense of this. It's going to say, "well, you must not love your spouse" or you "just cheated" OR I could say, "hey, thanks for the thought today brain." 

Ultimately, we need to stop taking our brain so seriously. It's screaming out thoughts just to get your attention and says they all mean something, but you're not going to fall for it anymore. 

Let's actually own these thoughts by giving these types of responses:
"sup thought" "coolio, thanks for that." "yep, I guess that could happen" "maybe, maybe not." "you're welcome to stay thought" You're also practicing now pushing them away or making since of them.

You're not giving them a good home to burrow into. Once you say, this thought has meaning. It just snuggles right into bed with you. Taking the opposite and not giving it a great answer and just letting it pass on moves over to the neighbor. It may stick it's head over the fence to try a few more times. But that response of "I do not care" is important so it knows, "man, you can keep trying, and I'm willing to listen to you, but I'm giving you nothing."

But Nate! How will I know when it's a thought I actually need to pay attention to? Well, here's my indication. Anxiety mixed with an urge to know. It's a trap! Anxiety always tell the brain the thought is dangerous, BUT here's the kicker. If you don't actually see the danger right in front of you, and I mean it. RIGHT IN FRONT OF YOU. It's not super obvious. Then, we're treating a thought as a thought and allowing it to pass. 

If you treat a thought as a thought, but try to push it away, you're saying it has value. We don't want to do this. Give yourself more grace for having a thought. No really. Enjoy your life. Enjoy your brain and all the processes it does. the positive thoughts and even the negative ones.

Our brain isn't trying to hurt us. Instead, it's actually attempting to help. It's just not doing a great job at it at times. Our job is to retrain it by the responses we give. That response is the most important thing in all of this. Think about this with the next thought you have that causes some distress. My action right now is going to determine if this is important or not. Choose wisely. 

The next time you have intense intrusive thoughts and you're trying to figure out what you're going to do with them....remember that you don't have to do anything. You have a choice if your thoughts are going to own you or if you're going to own your thoughts. 

Did you know there are at least 3 types of intrusive thoughts? I made a video about these and how to actually get them to slow down. You're going to need to enhance these skills so you can become even more of a boss! 

It's time to recover. Let me help you!

Master Your OCD 

A guided step-by-step OCD course that teaches you how to lower anxiety, overthinking, and compulsions.

Learn all the OCD tricks and create a customized game plan to stay one step ahead. 


Try for free

Join my Patreon!

-For OCD sufferers, parents, spouses, etc.

-Monthly LIVE Q&A with Nathan Peterson

-LIVE chat with others

-Early access to YouTube videos

-Get discounts on Merch

Sign up now

Rise From Depression

Self-guided course to help you kick depression to the curb and live life the way you want to. 

Learn the evidence treatment skills that is proven to work for depression.


Try for free

How to Support Someone with OCD

Finally learn how to help your loved one with OCD.

Build confidence, set boundaries, and work together effectively.

Sign up now

Overcome Hair Pulling & Skin Picking

Step-by-step course that teaches you how to stop pulling hair and stop picking skin.

Learn the evidence treatment skills to help you overcome your BFRB.


Try for free


Ready to slay your OCD like a hero?

Let me show you LIVE how I do OCD treatment step-by-step. It's authentic and real. See the question and answer at the end.



Sign up now

OCD and Anxiety Shop

To help remind yourself of your treatment goals, check out the OCD and anxiety merch.


Show yourself that you're worth it and that you can do hard things.



Visit the shop