Intrusive Thoughts vs Impulsive Thoughts: What's the Difference?

Understanding the Difference Between Intrusive Thoughts and Impulsive Thoughts

Intrusive thoughts and impulsive thoughts are two very different types of uncontrolled thoughts that many people experience. While they may seem similar on the surface, understanding the distinctions between these two kinds of thoughts is important.

What are Intrusive Thoughts?

Intrusive thoughts are unwanted, involuntary thoughts, images or sensations that feel out of your control. They often pop into your mind without warning and may be shocking, upsetting or not aligned with your true desires.

Common themes of intrusive thoughts include:

• Fear of harming yourself or others
• Sexual thoughts that feel disturbing
• Taboo thoughts that go against your morals
• Thoughts of contamination, illness or disaster
• Doubts about relationships, work or your identity

Even though the content of intrusive thoughts often causes people distress, having an intrusive thought does not mean you actually want to act on it. The thought itself is unwanted and resisted, not a reflection of your true character or motivations.

What Causes Intrusive Thoughts?

Researchers aren't entirely sure why some people experience intrusive thoughts. Contributing factors may include:

• Brain chemistry - Serotonin and GABA activity may play a role.
• Genetics - Having a close family member with intrusive thoughts increases your risk.
• Stress and trauma - Highly stressful situations can trigger these thoughts.
• Faulty threat detection - The brain may mislabel a thought as "dangerous."

Intrusive Thoughts and Mental Health

For many people, occasional intrusive thoughts are a normal part of human cognition. However, when they become very frequent or distressing, they may be linked to certain mental health conditions, including:

• OCD - Obsessive thoughts about contamination, safety, symmetry, etc.
• PTSD - Re-experiencing traumatic memories or flashbacks.
• Depression and anxiety - Worrying excessively that you'll act on the thought.
• Schizophrenia - Hearing voices or thought insertion.
• Harm OCD - Obsessions about harming self/others despite not wanting to.

Getting treatment can help manage intrusive thoughts that interfere with daily functioning or cause significant distress.

Coping Strategies for Intrusive Thoughts

Cognitive behavioral therapy (CBT) gives you tools to better cope with troublesome intrusive thoughts, like:

• Acknowledge - Note the thought but don't judge it.
• Distract - Shift your focus onto something else.
• Let time pass - Allow the thought to fade as you move forward.
• Thought labeling - Recognize the thought as intrusive and nothing more.
• Grounding - Use your senses to connect to the present moment.

Understanding Impulsive Thoughts

What are Impulsive Thoughts?

Impulsive thoughts are ideas, urges or desires to act on something despite potential negative consequences. They tend to be rapid and emotionally charged.

Common impulsive thoughts include urges to:

• Spend money excessively
• Drive recklessly
• Drink too much alcohol
• Binge eat unhealthy foods
• Quit a job abruptly
• Self-sabotage a relationship
• Use drugs
• Steal something

Impulsive thoughts arise from the reward-seeking parts of the brain. In the moment, acting on them can seem pleasurable. But giving in to them can be damaging in the long run.

What Causes Impulsive Thinking?

Impulsivity and poor self-control have been linked to:

• Genetics
• Brain differences
• Personality
• Childhood experiences
• Mental health conditions
• Substance abuse
• Immediate positive reinforcement

Impulsivity and Mental Health

Many psychiatric disorders involve struggles with impulsivity, such as:

• Bipolar disorder - Impulsive behavior during manic episodes.
• Borderline personality disorder - Difficulty controlling urges and outbursts.
• ADHD - Acting without forethought due to inattention and hyperactivity.
• Substance abuse disorders - Drug and alcohol use lowers inhibitions.
• Antisocial personality disorder - Disregard for safety of self and others.

Seeking treatment can help gain control over patterns of impulsive thinking and actions.

Controlling Impulsive Thoughts

Cognitive behavioral therapy (CBT) provides techniques to help manage impulsive urges like:

• Delaying - Wait 10 minutes before acting on the urge.
• Distracting - Shift attention to something else that needs done.
• Journaling - Writing helps process emotions fueling impulses.
• Relaxation - Take deep breaths; go for a walk.
• Changing scenery - Remove yourself from the situation triggering urges.
• Talking it through - Discuss the impulse with a trusted confidant.

Key Differences Between Intrusive and Impulsive Thoughts

Despite some overlapping qualities, intrusive thoughts differ from impulsive thoughts in important ways:

How They Make You Feel

Intrusive thoughts create feelings of distress, anxiety, guilt or shame. You don't want to act on them.

Impulsive thoughts produce a sense of excitement, pleasure or thrill about acting on them, at least initially.

Level of Control

Intrusive thoughts feel out of your control and involuntary. They pop up unexpectedly.

Impulsive thoughts relate to voluntary (yet unwise) actions you feel compelled to take.

Origin

Intrusive thoughts often seem to come "out of the blue" and may seem totally unconnected to the person having them.

Impulsive thoughts align with personal habits, personality traits, desires and motivations.

Threat Level

Intrusive thoughts are ego-dystonic, meaning they feel foreign or threatening to your sense of self.

Impulsive thoughts are ego-syntonic, meaning they align with your desires, impulses and tendencies.

Insight

Intrusive thoughts are recognized as unacceptable and ignored. You have insight that you don’t act on these thoughts.

Impulsive thoughts lead to actions which provide short-term satisfaction or pleasure. Your judgment is impaired in the moment.

When to Seek Help

Occasional intrusive or impulsive thoughts are common and not necessarily a major concern. But if these thoughts become very frequent, distressing or difficult to control, it may be time to seek professional help through counseling or a mental health treatment program.

Getting evaluated by a psychologist, psychiatrist or counselor can provide guidance on managing troublesome thoughts and identifying any underlying conditions that need treatment.

Cognitive behavioral therapy (CBT) is often used to help patients suffering from persistent intrusive or impulsive thoughts that interfere with daily life and functioning.

Achieving Healthy Thinking Patterns

While intrusive and impulsive thoughts can be disruptive, the good news is they can be overcome. It simply takes time, patience and using effective coping strategies to change thought patterns and habits.

Learning to acknowledge and let go of intrusive thoughts and using techniques to control impulsive urges allows for healthier, more intentional thinking and actions.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.