Everyone has weird thoughts from time to time, but sometimes, those thoughts can become overwhelming. Two types of thoughts that people often find upsetting are intrusive thoughts and impulsive thoughts.
Intrusive thoughts are unwelcome, involuntary thoughts, images, or urges that can cause anxiety or distress. Impulsive thoughts are sudden urges to act without thinking through the consequences.
While everyone experiences these thoughts from time to time, they can become a problem for some people, and it’s important to understand the difference between the two. Although both types of thoughts can be associated with mental health conditions, that’s not always the case.
Here’s a look at the differences between intrusive thoughts vs impulsive thoughts, including potential causes, management strategies, and when to seek professional help.
What are Intrusive Thoughts?
Intrusive thoughts are those unwelcome mental hiccups — thoughts, images, or urges that pop into your head unbidden. They can be disturbing and may involve violence, inappropriate behaviors, or other upsetting themes.
It’s important to remember that having these thoughts doesn’t mean you want to act on them. As therapist Cassidy Dallas, MSW, LICSW, explains:
“Intrusive thoughts are usually not aligned with how we see ourselves or what our values are.”
For instance, you might imagine harming someone you love, or you might have violent thoughts or images involving knives while you’re chopping vegetables.
It’s the ego-dystonic nature of these thoughts that defines them. In other words, the content of the thought clashes with your values and beliefs. As Dallas says:
“Having images of violence while chopping vegetables with a knife doesn’t mean we are a violent or bad person.”
What are impulsive thoughts?
Impulsive thoughts are those sudden urges to act on a whim, without thinking through the potential results. These kinds of thoughts often lead to unplanned actions and a desire for immediate gratification.
According to Rachel Goldberg, LMFT, impulsive thoughts often stem from “difficulty identifying and regulating emotions and a desire for immediate gratification.”
Here are some examples of impulsive thoughts that may lead to action:
- The urge to spend a lot of money without having a plan to pay it back
- The urge to take an unplanned trip
- The urge to change your appearance on a whim
Keep in mind that impulsive behaviors can sometimes be dangerous or lead to negative consequences.
What causes intrusive thoughts?
Several factors can lead to intrusive thoughts, and they often involve a disruption in normal thought processes. According to Cassidy Dallas, MSW, LICSW, “Generally speaking, intrusive thoughts come from more of an anxiety-type state, including, but not always associated with, obsessive-compulsive disorder, post-traumatic stress disorder, or generalized anxiety disorder.”
Other common causes include:
- Anxiety disorders: Conditions like OCD, PTSD, and GAD are highly associated with intrusive thoughts.
- Stress and trauma: Significant stress or past trauma can trigger these thoughts.
- Depression: Depression can also increase the likelihood of experiencing unwanted thoughts.
In addition, some research suggests that neurological factors may play a role. Brain chemistry and structure could contribute to the development of intrusive thoughts. However, more research is needed to fully understand these connections.
What causes impulsive thoughts?
Many things can lead to impulsive thoughts and behaviors, including ADHD, substance use, and mood disorders. Sometimes, the environment is to blame.
Experts also point to neurological factors. Rachel Goldberg, LMFT, has said that “disruptions in normal cognitive processing, particularly in the prefrontal cortex of the brain, which is responsible for executive functions such as impulse control, decision-making, and emotional regulation,” can cause impulsivity.
These factors can impair your ability to control your impulses, which leads to impulsive actions. Cassidy Dallas, MSW, LICSW, explains that “Usually, impulsive thoughts are more related to ADHD than to anxiety disorders.”
If you have ADHD, you may find that it’s harder to put the brakes on urges that most other people wouldn’t struggle with. Similarly, someone who has used a substance for a long time may have difficulty controlling their impulses, even after they quit using.
Intrusive thoughts vs. impulsive thoughts: What’s the difference?
Although intrusive and impulsive thoughts may feel similar, there are some key differences.
Similarities
- Both intrusive and impulsive thoughts can be upsetting and unwanted.
- Both can get in the way of your daily life, affect your relationships, and damage your performance at work.
- Both may be related to underlying mental health conditions.
Differences
- Intrusive thoughts come into your head involuntarily and are often irrational. Impulsive thoughts are urges to do something.
- Intrusive thoughts don’t always lead to action, but impulsive thoughts often do.
- Intrusive thoughts are often linked to anxiety disorders, while impulsive thoughts are more often related to ADHD or other behavioral challenges.
How to manage intrusive thoughts
If you struggle with intrusive thoughts, help is available. Many strategies can lessen the impact of unwanted thoughts on your life.
- Cognitive Behavioral Therapy (CBT): CBT is a type of talk therapy that helps you recognize and challenge unhelpful thinking patterns.
- Exposure and Response Prevention (ERP): ERP is often used for intrusive thoughts related to obsessive-compulsive disorder (OCD). This therapy involves gradually exposing yourself to the source of your obsessions without engaging in compulsive behaviors.
- Mindfulness techniques: Practices like meditation and deep breathing exercises can help you become more aware of your thoughts without judgment.
- Acceptance and Commitment Therapy (ACT): ACT focuses on accepting your thoughts without struggling against them.
- Medication: Certain medications can help manage the symptoms of conditions that cause intrusive thoughts.
How to manage impulsive thoughts
Several strategies can help you manage impulsive thoughts. Here are some of the most effective:
- Dialectical Behavior Therapy (DBT). DBT teaches emotional regulation and impulse control. One DBT technique, called “urge surfing,” can help you manage impulsive thoughts by learning to observe and “ride out” the urge without acting on it.
- Cognitive Behavioral Therapy (CBT). CBT helps you identify and challenge the thought patterns that lead to impulsive behaviors.
- Lifestyle changes. Reducing stress and anxiety can significantly impact impulsive thoughts.
- Emotional regulation skills. Developing skills to manage your emotions can make you less likely to act impulsively.
- Mindfulness and meditation. These practices can help you become more aware of your thoughts and feelings, allowing you to respond rather than react.
When to seek help
If your thoughts, whether intrusive or impulsive, are causing problems in your life, it might be time to talk to a professional. According to Rachel Goldberg, LMFT, “If these thoughts significantly interfere with daily life, cause distress, disrupt interpersonal relationships, or impede job performance, seeking support is important.”
Therapists, psychologists, and psychiatrists can help you understand what’s going on and develop coping strategies to manage your thoughts and live a more fulfilling life.
Wrapping Up
Intrusive thoughts are unwanted thoughts that pop into your head, while impulsive thoughts are urges to do something, sometimes without thinking it through.
If these thoughts are distressing or get in the way of your life, please seek help. As therapist Cassidy Dallas, MSW, LICSW, says, “Help is out there, and people deserve not to navigate alone.”