Intrusive Vs. Impulsive Thoughts: Understanding the Differences

What Are Intrusive Thoughts?

Intrusive thoughts often seem to arise out of nowhere and can include upsetting thoughts, images, phrases, or words. They are involuntary, unwanted, and usually cause distress. A person having intrusive thoughts may feel disgusted about their thoughts, which can lead to shame and isolation. Intrusive thoughts are usually disturbing for the person having them and may include themes of a sexual, violent, or frightening nature.

Here are some examples of intrusive thoughts:

• Thoughts about unintentionally harming oneself or others
• Violent or aggressive thoughts, such as thoughts of shoving a stranger
• Disturbing imagery involving vivid images of upsetting situations such as accidents or disasters
• Sexual thoughts, often involving inappropriate or taboo situations
• Religious thoughts, including intrusive thoughts about committing sins or acting against a person’s beliefs
• Thoughts of germs or contamination
• Sexual thoughts about a friend or family member

What Are Impulsive Thoughts?

Impulsive thoughts are impromptu and often automatic. These are thoughts that arise spontaneously and which often lead to rapid decision-making or impulsive actions. A person who has a thought and acts on it without stopping to think about the potential results or consequences is having an impulsive thought. These thoughts can often be risky or dangerous, leading to unwanted results.¹

Here are some examples of impulsive thoughts:

• Suddenly going on a shopping spree regardless of one’s financial situation
• Leaving a job or changing careers abruptly
• Cheating on one’s spouse or partner
• Running away from home
• Leaving for an impulsive trip without planning
• Breaking up with someone abruptly
• Drastically changing hair or getting a tattoo on a whim

Differences Between Intrusive Vs. Impulsive Thoughts

Intrusive and impulsive thoughts have different origins. Intrusive thoughts can be a sign of an anxiety disorder, obsessive-compulsive disorder (OCD), or post-traumatic stress disorder (PTSD). Impulsive thoughts are more likely to be related to attention-deficit/hyperactivity disorder (ADHD) or borderline personality disorder. Intrusive thoughts are usually internal and mostly affect the individual, while impulsive thoughts are often followed by decisions or actions and can affect others.

Here are five differences between intrusive and impulsive thoughts:

1. Content

Intrusive thoughts cause distress and may include themes like harm to self or others, sexual taboos, religious images, or an accident or violent act. Impulsive thoughts, on the other hand, are more about taking a sudden and spontaneous action or making a hasty decision. Impulsive thoughts are usually followed by behaviors like making a spontaneous purchase or abruptly changing plans.

2. Causes & Triggers

Intrusive thoughts come up suddenly and are often very upsetting. Mental health conditions like OCD, anxiety, and PTSD are associated with intrusive thoughts. Times of high stress, traumatic experiences, and personality traits like a tendency towards perfectionism can all increase the chances of having intrusive thoughts. Medical problems, issues in a relationship, or problems at work or school can also trigger intrusive thoughts.

Impulsive thoughts, on the other hand, are often linked to mental health conditions like ADHD, which involve dopamine and the brain. Impulsive thoughts can be caused by a reduction in executive functioning skills, which include reasoning and self-control. Certain situations, like peer pressure, substance use, or exposure to situations like gambling or shopping, can all be potential triggers for impulsive thoughts.

3. Psychological Effect

Intrusive thoughts cause significant anxiety, fear, and distress, as they can be very frightening and disturbing. People who experience intrusive thoughts may feel shame or guilt about their thoughts, which might lead to avoiding certain people or situations. Over time, intrusive thoughts can lead to a loss of self-esteem.

Impulsive thoughts often lead to actions that might be fun, gratifying, or rewarding in the moment. However, impulsive thoughts are often followed by regret or guilt, especially if the actions lead to unwanted consequences.

4. Long-Term Impact & Consequences

Impulsive and intrusive thoughts can both cause long-term effects, but how they impact individuals can vary. Impulsive thoughts can lead to ingrained behavioral patterns like infidelity, stealing, or taking risks. They can also result in consequences like legal problems, problems in school, or loss of a job due to one’s actions or decisions.

Intrusive thoughts don’t usually influence behaviors in the same way. Intrusive thoughts are more likely to impact the individual internally, leading to anxiety and stress disorders, avoidance, isolation, or mental health conditions like anxiety.

5. Impact on Relationships

Intrusive thoughts lead to shame and loss of self-esteem, which can harm relationships by causing a person to withdraw or isolate. Impulsive thoughts can lead to actions that directly harm others, such as infidelity, angry outbursts, or saying things one later regrets.

How to Identify Impulsive Vs. Intrusive Thoughts

Impulsive thoughts can usually be recognized because they are followed by spontaneous, abrupt decisions or actions. Impulsive thoughts could be described as a person acting without thinking. Intrusive thoughts aren’t necessarily followed by action. They are thoughts that pop up unexpectedly and include disturbing, distressing material. They are usually experienced internally in a person’s mind but not always expressed outwardly.

Causes of Intrusive Vs. Impulsive Thoughts

Intrusive thoughts can be caused by stress, anxiety, OCD, hormones, or certain unhealthy thought patterns. These include perfectionism, a need for control, or a tendency to worry. Impulsive thoughts are often caused by ADHD, bipolar disorder, borderline personality disorder (BPD), or other conditions that affect mental health. Substance abuse and environmental factors like peer pressure can also contribute to impulsive thoughts.²

Can Someone Have Both Intrusive & Impulsive Thoughts?

Intrusive and impulsive thoughts are not mutually exclusive. A person can have unwanted, disturbing intrusive thoughts come up while also experiencing impulsive thoughts that lead them to make quick decisions or act out in ways that they may regret later. Having both types of thoughts can lead to more challenges within a person’s inner world and their actions, resulting in more severe consequences.

How to Cope With Intrusive & Impulsive Thoughts

Practical coping strategies and techniques can help manage intrusive and impulsive thoughts. For both types of thoughts, coping skills include challenging or lessening their power. Intrusive thoughts respond to coping skills that address anxiety, stress, and other potential concerns like OCD. Coping skills for impulsive thoughts include ways to address behaviors or delaying action.

Here are some ways to cope with intrusive thoughts:

• Challenge negative beliefs: Challenging negative beliefs can help a person reduce the power that their thoughts have over them. This includes reminding oneself that the thoughts are not facts; they are simply thoughts and do not have to be regarded as truth.
• Try exposure and response prevention (ERP): In cases where OCD may be suspected to be behind intrusive thoughts, ERP can be a helpful type of therapy. ERP is the gold standard for OCD treatment and works by helping a person tolerate discomfort without acting out compulsively.
• Take a deep breath: Mindful breathing can help the nervous system regulate and can help anxious and intrusive thoughts subside.
• Practice mindfulness: Mindfulness practice is all about simply noticing and observing thoughts without judging them or acting on them. For instance, a person having an impulsive thought might say to themself, “Oh, I just noticed an impulsive thought,” and return to focusing on their breath or another sensation.³
• Focus on stress management: Stress contributes to intrusive thoughts. Stress management may include ensuring a safe environment, managing perfectionism or unhealthy expectations, and practicing healthy thought habits, which can help reduce the frequency of intrusive thoughts.⁴
• Get some movement: Movement and physical exercise can help a person’s mental health by lessening the stress and anxiety that fuel intrusive thoughts and contribute to overall improved well-being.

Here are some ways to cope with impulsive thoughts:

• Practice HALT: HALT stands for hungry, angry, lonely, tired. The idea is that when a person is experiencing one or more of these things, they are more likely to make decisions or take actions they regret. Anytime a person feels uncomfortable, they can check in with these four things and prioritize their needs.
• Use a delay strategy: This is any strategy that allows a person to delay or buy themselves time before taking action. One popular example is to count to 10 before speaking when a person is feeling angry.
• Create a safety plan: A safety plan is good to have when a person’s safety is at risk through impulsive actions. For example, a plan could include talking to a specific supportive person as needed, calling 988, the emergency mental health line, or having a friend go along when there is likely to be a trigger.
• Play the tape through: Before acting on an impulsive thought, play the scene all the way through until the end. How is it likely to end up? Is a person going to get the result that they want?
• Join an acceptance and commitment therapy (ACT) group: ACT is a very effective type of therapy that helps with intrusive and impulsive thoughts. In ACT, individuals learn to accept and tolerate their thoughts without regard them as truth. Then, they are encouraged to take committed and meaningful action based on their values, not their thoughts.
• Identify and avoid triggers: Avoid people, places, and things that trigger impulsive thoughts, and steer clear of them if possible. These could include certain friends who often act impulsively or triggering places like a casino or bar.

When to Seek Professional Support

If you are finding that intrusive and/or impulsive thoughts are causing problems in your life, such as difficulties at work, at school, or relationships, or are impacting your ability to care for yourself in your daily life, it’s a good idea to seek professional help. An online therapy platform can be a good solution for people who find it difficult to attend appointments in person. Some ways to find a therapist are by talking to your primary care provider or psychiatrist and by checking an online therapist directory.