Get Outtaaa Heaaaa: 5 Tips to Combat Intrusive Thoughts

Intrusive thoughts! Get outtaaa heaaaa. They are so uninvited! You know the unwanted ideas or images that just push their way into your brain, disrupt your peace and overwhelm you with negativity. These thoughts often feel jarring and can lead to catastrophic or worst-case-scenario thinking (have you been there? 🙋‍♀️) While we all experience these moments, learning to address these thoughts through Biblical truth is key to overcoming them. Let’s dive into practical steps on how to handle intrusive thoughts with a faith-centered approach.

1. Recognize and Name the Thought

Yes, simple but powerful: acknowledge them. Catch and CAPTURE there thought. Don't bypass it. Pay attention to the thoughts that cross your mind and recognize when they do not align with God’s truth. Think about it this way. A lot of people ring my doorbell (thoughts). But I don't let everyone in (intrusive thoughts)! You best believe I'm on my ring camera seeing who's at my front door (capturing the thought). By doing so, I determine whether you come into my house or not. , Similarly, while you may not control the arrival of intrusive thoughts, you can choose whether to entertain them.

Practical: When a thought arises, name it out loud or write it down. For example, “I’m feeling anxious because I think I’ll fail at work tomorrow.” This act helps separate the thought from your identity, showing it for what it is- just a thought, not a fact.

Scripture:“For as he thinks in his heart, so is he.” (Proverbs 23:7) Recognizing your thoughts is the first step in changing them.

2. Test the Thought Against God’s Truth

Intrusive thoughts can often contradict God’s Word. The enemy has been doing this since the bedinning of time. You think he would get a new tactic but... just as he was in Eden, he tries to plant doubt and fear in you by distorting the truth. Eve’s mistake was not returning to God for clarity when tempted (Genesis 3). Let's learn from her mistake and take every thought back to the source of truth: God’s Word!

Practical: Ask yourself, “Does this thought align with what I know about God’s character and His promises?” If it doesn’t, reject it. Get some grit and toss it.

Scripture:“We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ.” (2 Corinthians 10:5, NIV) Take each thought captive and align it with the truth found in Scripture. 3. Stable Yourself in the Present

Intrusive thoughts often make us daydream about a future filled with fear or a past riddled with regret. Settle yourself in the present to stop spiraling thoughts.

Ask yourself:

• What is true right now?

• What can I thank God for in this moment?
  

Expressing gratitude and reminding yourself of the FACTS right now, shifts your focus from the hypothetical to your current reality and tangible blessings in your life.

Scripture:“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.” ( Philippians 4:8)

4. Use the Tools God Provides

God just doesn't leave us hanging. You can do all things through him! He has given us tools to combat intrusive thoughts:

• Prayer: Bring your thoughts and worries to God and ask for His help in overcoming them.“Cast all your anxiety on Him because He cares for you.” – 1 Peter 5:7

• People: Share your struggles with trusted friends or mentors who are in your corner and are going to stir you on to not give up.“As iron sharpens iron, so one person sharpens another.” – Proverbs 27:17

• Preparation: Arm yourself with verses that speak to your struggles. Write them down, memorize them, and meditate on them when intrusive thoughts arise (don't underestimate this)!

  
  

5. Trust in the Holy Spirit’s Guidance

Remember that you are not alone in this battle. God fights for you! The Holy Spirit is your Helper, guiding you into ALL truth (John 16:13). When intrusive thoughts come, invite the Holy Spirit to reveal what is true and help you respond in a way that honors Him.

Ask yourself:

• What does God say about this?

• How can I lean on His promises right now?

  
  

Scripture:“The Lord is near to all who call on Him, to all who call on Him in truth.” – Psalm 145:18

I hope this builds your faith and confidence in Jesus. Our mind can be a battlefield but you are an overcomer! Remember, victory over intrusive thoughts isn’t achieved in your strength alone but through the power of Jesus at work in and through you.

I'll leave you with one of my favorite scriptures!

“And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” – Philippians 4:7

If this resonates with you, I’d love to help you work through these feelings and find clarity and connection in your life. As a coach, I’m here to support you as you rediscover your purpose, realign with God’s truth, and grow into the person He’s called you to be.