If the thoughts that occur to you out of nowhere are sometimes shocking or wildly unlike you, you’re not alone. This happens to everyone, but random or unsettling thoughts may happen more frequently in people who have conditions like obsessive-compulsive disorder (OCD) or attention-deficit/hyperactivity disorder (ADHD). 

Intrusive thoughts are most closely linked to OCD. ADHD is associated with impulsive urges or behaviors, not a higher rate of intrusive thoughts.

Intrusive thoughts may come in the form of ideas or images, or they may be urges to act in ways that feel misaligned with your values, deep down. Impulsive thoughts are more often random urges to do things that may be unwise or have negative consequences. Intrusive thoughts feel unwanted and distressing, while impulsive thoughts may be random or align with immediate desires or emotions.

We don’t have much control over the thoughts that come to us out of the blue. What we can control is how we respond to them. In this article, we’ll talk through seven ways to tell if your thoughts are intrusive or impulsive and how to take back some control.

Use these seven comparisons to determine if your thoughts are intrusive or impulsive:

• Content and themes

Intrusive thoughts are usually “ego-dystonic,” which means they go against your personal values. They may include violent, sexual or blasphemous content. You might experience an intrusive urge involving harm or disruption, even though it’s something you would never act on. However, by definition, an intrusive thought is something you wouldn’t actually want to do because of your morals or unwanted consequences. If you have OCD, intrusive thoughts can be particularly troubling and hard to ignore. People usually develop compulsive behaviors in an attempt to resolve these thoughts or get them to go away. 

Impulsive thoughts typically involve instant gratification or quick actions that could be satisfying. It may take some conscious effort to curb these impulses, as opposed to intrusive thoughts, which aren’t as easy to give in to. For example, you might have a nasty retort pop into your head when you’re arguing with someone. Or you might be tempted to pull over and turn around on your way to work. 

• Emotional response 

We’ve already covered the upsetting nature of intrusive thoughts. These may bring feelings of anxiety, distress, or shame, and you may naturally want to resist them. Impulsive thoughts, on the other hand, may be more welcome, or you may even act on them. They might bring a rush of excitement, urgency or desire. You may have a sense of pent-up energy or feel a need for relief.

• Timing and frequency patterns 

Intrusive thoughts are more likely to be unprompted and repetitive. If you have OCD, they may be a response to an anxiety trigger. Engaging in compulsions may make these thoughts come back stronger than before. Impulsive thoughts can be random, but they’re more likely to be triggered by situations, emotions or desire. They last for a brief moment, and then the urge usually passes.

• The level of control you feel

Even though most people are resistant to their intrusive thoughts, they may make you feel like you’re out of control or like they’re “happening to you.” Impulsive thoughts are more like a suggestion of something you could do. You have more of a sense of choice, even if it’s fleeting. Impulse control is a skill many people begin to develop early on, and for people who have ADHD, it can be more difficult.

• Impact on daily functioning

Intrusive thoughts can interfere with your focus and ability to complete daily activities. They can derail your entire day with worrying, or you may avoid certain places or people that are triggering. Impulsive thoughts may cause you to do things you regret, but they don’t usually cause ongoing distress.

What should I do about my intrusive or impulsive thoughts?

Intrusive and impulsive thoughts can both interfere with your life, but in different ways. Labeling these thoughts can help you recognize them for what they are, distance yourself from them, and gain a sense of control. If you experience one or the other on a regular basis, or if it’s causing difficulties, you should seek treatment with a licensed clinician. There are effective treatments that can help.

Intrusive thoughts feel unwanted and distressing, while impulsive thoughts may be random or align with immediate desires or emotions.

Using accurate language to talk about your thoughts is important for a few different reasons. First, it allows you to gain understanding and insight into how your brain works, so you can find treatments and coping strategies that help. “Intrusive thoughts” and “impulsiveness” can be sources of distress for anyone, but they’re also features of treatable mental health conditions. These terms shouldn’t be used lightly or in a self-deprecating way because this contributes to mental health stigma for people who experience these symptoms often. 

At Lightfully, we offer comprehensive mental health care for conditions that may feature intrusive or impulsive thoughts. We use a unique framework called Precision Care Model (PCM) to provide highly personalized treatment. If you’re ever seeking a higher level of care, our Admissions Concierge Team can help you. 

You’ve taken the first step by learning more about what you’re experiencing. If you think you may need help from a licensed clinician, the first step is scheduling an assessment. Contact us today. Let’s talk about what you’re noticing and how we can help.