Dealing with Intrusive Thoughts

Intrusive thoughts are those uninvited mental interruptions that can be particularly overwhelming, especially when living with bipolar disorder. They don’t just show up quietly— they can feel invasive, loud, and relentless. And the harder I try to ignore them, the more persistent they become. Simply telling myself, “It’s fine, everything’s fine”, doesn’t help. I’ve come to understand that facing these thoughts head-on is the best way forward.

Understanding intrusive thoughts and bipolar disorder

One important realization I’ve had is that intrusive thoughts don’t define who I am. They are just thoughts— often irrational and exaggerated— that gain strength when I try to hide or suppress them. Keeping them bottled up only seems to make them grow louder.

So, how do I manage them? Here’s what I’ve found helpful, and what doesn’t work.

Strategies that work for me:

What I don't do:

• I don’t argue with them

Engaging in a mental argument with intrusive thoughts doesn’t lead anywhere productive. It only leaves me feeling mentally exhausted and more entangled in the negativity.

• I don’t pretend they’re not there

Ignoring intrusive thoughts doesn’t make them go away. In fact, they tend to return with more intensity when I pretend they don’t exist.

• I don’t self-medicate

While it might be tempting to numb the discomfort with substances or distractions, I know this only provides temporary relief and can lead to more significant problems later on.

What I do:

• I say them out loud

I’ve learned that giving my intrusive thoughts a voice helps to take away some of their power. In a private space, I acknowledge them by saying, “Alright, here’s what my mind is telling me right now,” and then I verbalize the thought. This practice helps me see the thought for what it is—just a thought, not a fact.

• I reach out to someone or talk to myself

When possible, I share my thoughts with someone I trust. If that’s not an option, I talk to myself. Speaking my thoughts aloud helps me process them in a more rational way.

• I observe without absorbing

I try to view my thoughts as an outside observer rather than internalizing them. They don’t have to dictate how I feel or what I believe about myself.

• I engage in physical activity

Physical movement helps me shift my focus and release some of the tension that intrusive thoughts create. Whether it’s walking, stretching, or any other form of exercise, it reinforces that I’m in control.

• I set limits on my thoughts

I give myself a specific amount of time to focus on these thoughts, after which I consciously decide to move on. This boundary-setting prevents the thoughts from dominating my day.

Thoughts are not eliminated, but managed

Managing intrusive thoughts isn’t about eliminating them completely. I’ve learned that it’s about creating enough distance from them so they no longer feel overpowering. Saying them out loud helps me disrupt their grip on my mind. Sharing them—even if only with myself—reminds me that I have the power to manage what goes on in my head.

When I observe rather than absorb, I can acknowledge these thoughts without letting them control me. It’s not always easy, but it’s possible. And every time I take that step, I reaffirm my strength.