Our minds are factories of thoughts—some intentional, some not. We strategize, reflect, and ruminate. And sometimes uninvited thoughts pop into our minds.
Sometimes these thoughts are born of morbid curiosity. While driving along a winding mountain highway, suddenly we imagine what would happen if we jerked the wheel to the right. Other times, such thoughts arise from our sinful hearts. Stewing on mistreatment from a colleague, we imagine how we could put him in his place by humiliating him. Whatever its source, the intrusive thought—whether morbid, violent, or sexual—enters our mind unsummoned.
How do we deal with such thoughts? Let’s consider four questions to help us examine and proactively fight against them.
1. Is there something different about the season I’m in?
Intrusive thoughts spike during seasons of stress or change. My first job out of college was as a detention officer in a maximum security jail. During that time, I had vivid dreams and intrusive thoughts (they often go hand in hand). I imagined riots breaking out and inmates tracking me down outside the jail. At restaurants, I sat in the far back corner to watch the door.
During seasons of stress or change, our minds are in overdrive, working to prepare us for new challenges and dangers. A student entering her first semester at a new school will likely have a steady flow of intrusive thoughts as she readies for a new situation.
During seasons of stress or change, our minds are in overdrive.
A spike in intrusive thoughts, then, might signal you’re experiencing stress. Make sure you’re resting and processing your stress with trusted loved ones and a healthy church community.
2. Is trauma triggering the intrusive thoughts?
Trauma of the past or present can prompt intrusive thoughts. The weeds of lies grow in the soil of trauma. Consider a young boy caught in the middle of his parents’ divorce, feeling pulled between Mom and Dad—who are both manipulating him to side with them.
I have to fix it, I have to fix it, I have to fix it runs through his head as he eats breakfast, rides the school bus, and stares out the window while his teacher speaks. He defines himself and his worth by his ability to solve a problem that’s out of his control.
Unchecked intrusive thoughts affect our ability to understand our true identity.
3. Does my personality lend itself to intrusive thoughts?
Some people have a bent toward intrusive thoughts. Psychological definitions can be beneficial at times as they help us recognize the patterns we experience. Someone might have obsessive-compulsive disorder: repetitive behaviors “aimed at preventing or reducing distress.”
On the other hand, psychological diagnoses can be problematic, for they can lead an individual to internalize (pathologize) a struggle. This internalization can often direct someone to believe her diagnosis is intrinsic to who she is or that medical intervention is the only solution to her problem.
If you think this might characterize you, first, know you’re not alone. Second, know you’re not condemned to being trapped by your compulsions. Third, know that how you naturally try to deal with intrusive thoughts isn’t helpful. There’s a better way.
4. Why am I having this intrusive thought?
Does the driving force behind the intrusive thoughts point to sin in your heart? When I was a detention officer, many such thoughts were directed toward protecting myself and my wife in a new, dangerous environment. That wasn’t sinful.
But some thoughts emerged from a sinful origin. Processing unresolved bitterness, I imagined retaliating against an inmate who assaulted me. The intrusive thought was a flag that my heart hadn’t forgiven him. Similarly, you might have intrusive sexual thoughts about someone that make you realize you have sinful desires toward them. These thoughts ought to lead to transparent confession.
How to Be Proactive
How can we be proactive in responding to intrusive thoughts? Paul urges the church at Corinth to actively fight the lies being spread by false teachers. His approach is twofold: knock down the lie, then move forward in obedience to Christ. “We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ” (2 Cor. 10:5). Use the gospel to pick apart the lies at the heart of your intrusive thoughts, and then move forward in action.
Paul reminds us elsewhere it’s not enough to destroy false thinking—we have to form healthy imaginations too: “Brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things” (Phil. 4:8). Nurture mental playgrounds of gospel creativity.
Many of us expend so much energy trying to knock down destructive intrusive thoughts that we have no energy to build constructive imaginations. We believe our minds are dangerous and need to be shut down. But your mind is a gift God intends to be leveraged for his glory. He desires to reshape your mind to become a factory of God-glorifying curiosity.
Replace Negative Talk with God-Talk
Intrusive thoughts aren’t your allies. One way they can slip in unnoticed is through negative self-talk: Who do you think you are? You idiot. You’re going to fail again.
Many of us expend so much energy trying to knock down destructive intrusive thoughts that we have no energy to build constructive imaginations.
We can even assume these negative reels are our spiritual allies because, we figure, they protect us from pride.
But they’re lies. You can work to exchange destructively intrusive thoughts for convicting and empowering God-talk—a conversation with him that reflects who he says you are.
Many wise Christians have encouraged the use of brief “breath prayers.” This practice can be a particular help for those struggling with intrusive thoughts. A breath prayer is a simple prayer to God offered on the inhale and exhale. Try these breath prayers:
The LORD is my shepherd . . . I shall not want (Ps. 23:1).
When I am afraid . . . I put my trust in you (56:3).
My help comes . . . from the LORD (121:2).
LORD . . . have mercy (123:3).
Our Father . . . who art in heaven (Matt. 6:9).
Hallowed be . . . thy name (v. 9).
Thy kingdom come . . . thy will be done (v. 10).
Not my will . . . but yours (Luke 22:42).
Come . . . Lord Jesus (Rev. 22:20).
It’s also important to replace our negative reels with the truths God declares about us. We can echo back to him gratitude for who he’s remade us to be in Christ. Consider prayers that reflect that, such as “Holy God, good morning; thank you for making me a saint.” Or “Loving Father, I’m in awe that you adopted me as your son.” (The appendix of my wife’s and my book, Trading Faces, contains an extensive list of truths about who God says we are.)
Spiritual Battle
The words we speak about ourselves matter. Don’t give Satan control over your speech. Rather, rehearse what’s true about who you are in Christ and proclaim God’s truth over yourself. You don’t have to be controlled by impulses or negative thoughts.
The battle for our minds, after all, isn’t merely neurological—it’s spiritual. So we need spiritual tools for the fight. Let’s destroy the lies our intrusive thoughts can speak. Let’s build minds of God-glorifying creativity. And let’s reflect gratefully on who God has made us to be. Your intrusive thoughts don’t have the final say.
The Gospel Coalition