The Intrusive Thought ADHD Brain Cycle (And How To Get Out Of It)

If you have ADHD, you may struggle with intrusive thoughts that disrupt your daily life. I understand firsthand how tough it can be to manage these thoughts and the struggle to regain control. In this blog post, we'll look at the connection between ADHD and disturbing, obsessive thoughts. We’ll also look at the connection between intrusive thoughts and conditions like obsessive compulsive disorder and anxiety disorders.  Remember, you're not alone in this experience, and there is hope for managing intrusive thoughts effectively - let me tell you how.

How Your ADHD Brain Is Responsible For Intrusive Thoughts 

Having an inattentive brain can make us vulnerable to obsessive and repetitive thoughts. People with the Inattentive Type of ADHD often find their minds wandering elsewhere and forget what they are doing or where they are going. In contrast, the thoughts of a hyperactive ADHD brain may be more aggressive or intrusive than those of a neurotypical brain. These are just a few examples of ADHD symptoms that can affect how our thoughts shape. 

When we talk about intrusive thoughts, we refer to irrelevant, unproductive, and even harmful thoughts. These negative thoughts are typically not based on logic or evidence and may tell us hurtful things about ourselves, which can be really distressing. These thoughts can sometimes be the exact opposite of what you truly believe, think or feel. 

Intrusive thought loops involve excessive rumination, characterized by heightened brain activity and contemplating pointless and negative ideas. However, it's important to note that these challenges can impact anyone, not just individuals with ADHD. 

But what specifically makes people with ADHD so vulnerable to  intrusive thoughts?

Deficits in Attention And Executive Functions 

Think of executive functioning as the brain's command center, guiding the body's other functions. Deficits in executive functioning and the corresponding brain networks are often linked to difficulties in tasks such as planning, prioritizing, paying attention to details, staying focused, and controlling impulses. They influence our thoughts, actions, and emotions.

For people with ADHD, intrusive thoughts can be particularly intense due to difficulties controlling attention. These negative thoughts may persist and linger. If left unaddressed, they can contribute to related disorders and comorbidities that affect your day-to-day functioning.

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Comorbid Symptoms

Let's start by understanding what comorbidity means in the context of ADHD. Comorbidity refers to the presence of one or more conditions alongside the primary disorder - in this case, ADHD.

Let's unpack some of the most common comorbid mental health conditions that can increase the risk of intrusive thoughts when combined with ADHD.

Anxiety

When intrusive thought loops occur, they often trigger anxiety. These thoughts can consume people's attention for hours, distracting them from other aspects of their lives. Intrusive thoughts can manifest as social anxiety, panic disorder, or Obsessive-Compulsive Disorder (OCD). 

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Bipolar Disorder

Studies suggest that Bipolar Disorder frequently coexists with ADHD. People with Bipolar Disorder usually shift between episodes of mania and depression. During depressive episodes, they may feel overwhelming sadness; meanwhile, manic episodes involve excessive energy. These fluctuations can affect intrusive thoughts that intensify emotions and trigger impulsive behaviors. Managing these intrusive thoughts is crucial for maintaining stability and safety.

Depression

Depression is a common comorbidity among individuals with ADHD. When intrusive thoughts combine with ADHD symptoms, feelings of overwhelm and cognitive overload can lead to feelings of hopelessness.

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Autism Spectrum Disorders

ADHD and Autism Spectrum Disorders (ASD) can overlap, and studies suggest that over half of people with autism exhibit ADHD symptoms. Difficulties with attention, response inhibition, sensory sensitivities, and social interactions in individuals with ADHD and ASD can create an environment vulnerable to intrusive thoughts. This can make it more challenging to manage and navigate daily experiences.

Body Dysmorphic Disorder

Intrusive thoughts can also contribute to Body Dysmorphic Disorder (BDD). BDD is where individuals have a distorted perception of their appearance. They may believe that their body looks different from others, leading to heightened self-consciousness and avoidance of social events. Intrusive thoughts about their appearance can intensify obsessive-compulsive behaviors, such as repetitive grooming or checking behaviors. 

Post Traumatic Stress Disorder

Post-Traumatic Stress Disorder (PTSD) can occur after experiencing a major traumatic event. It is typically characterized by the reliving of painful moments when reminders or thoughts of the trauma arise, resulting in anxiety and distress 

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People with ADHD are more than twice as likely to develop PTSD following a traumatic event than those without ADHD. This heightened vulnerability may be due to factors related to ADHD, such as impaired executive functioning and difficulties in emotional regulation.

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People with ADHD who experience PTSD may face particular challenges with intrusive thoughts. Their ADHD symptoms, such as impaired concentration and impulsivity, can exacerbate the impact of these intrusive thoughts. The relentless nature of these thoughts can lead to mental distress, physical discomfort, and emotional numbness, making it even more challenging for individuals to cope with their daily lives.

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Intrusive Thoughts In Obsessive Compulsive Disorder

Obsessive-Compulsive Disorder (OCD) involves recurrent and intrusive thoughts, urges, and compulsions that drive repetitive behaviors. Research suggests that 30% of adults with OCD are diagnosed with ADHD. In OCD, intrusive thoughts can affect logical thinking and task focus. These functions overlap with the executive function difficulties seen in ADHD, such as concentration, organization, response inhibition and task completion challenges.

In an ADHD brain, experiencing obsessive thoughts is not uncommon, but the problem arises when individuals struggle to control these thoughts. These intrusive thoughts can trigger behaviors that may be seen as unusual or inappropriate, making it challenging for them to engage socially. The constant struggle to regulate emotions and behaviors in ADHD can lead to more pronounced obsessive-compulsive behaviors.

Some individuals with ADHD have reported intrusive thoughts related to self-harm, sexual acts, or violence. These thoughts can arise due to the weakened executive functions in the ADHD brain, which are responsible for emotional and behavioral control. The combination of ADHD and OCD often results in a higher prevalence of intrusive thoughts than other comorbidities. The severity of intrusive thoughts can significantly impact mental well-being and is strongly associated with the development of OCD.

The International OCD Foundation identifies six common types of intrusive thoughts experienced in OCD. These thoughts often relate to aggressive, sexual, religious, and bodily impulses, in addition to obsessive thinking, risky behaviors, and perfectionism. These thoughts are prevalent among individuals with ADHD due to impaired impulse control, leading to repetitive behaviors and obsessions. In adults with both ADHD and OCD symptoms, the brain's sensitivity to emotions is heightened, often resulting in increased stress response, which can manifest as feelings of tension, anxiety, and depression.

Severity of ADHD Symptoms

Intrusive thoughts can worsen the symptoms of ADHD, and the severity of their impact depends on the level of ADHD symptoms. For example, people with mild ADHD symptoms and occasional intrusive thoughts are typically better able to regulate their thoughts and manage their impact.

However, those with moderate to severe ADHD symptoms may experience more intense thoughts that can significantly disrupt their daily lives. These individuals often find themselves consumed by worry and preoccupation with intrusive thoughts, impacting their performance in various areas such as school, work, and personal relationships. Due to increased symptoms such as inattentiveness and emotional dysregulation, intrusive thoughts can feel more overwhelming and distressing.

Treatments For Intrusive Thoughts In ADHD

There is considerable evidence that people with ADHD frequently have an "outside-the-box" thinking style that allows them to generate and apply innovative ideas to solve challenges and acquire new knowledge.

With this in mind, here are some insights that may give you some pointers on where to start in managing intrusive thoughts with an ADHD brain.

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Normalize Intrusive Thoughts

Acknowledge and recognize that having intrusive thoughts is a common experience, even for individuals without ADHD. Understand that these thoughts are a product of your brain's attempt to protect you and are not inherently harmful.

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Accept, Don't Resist

Accept that these obsessive thoughts or negative emotions may persist for a while. Instead of resisting them, welcome them as part of your experience without judgment or self-criticism.

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Let It Pass

Remember that intrusive thoughts are transient. They come and go, and their intensity will fade over time. Trust that they will pass and try not to dwell on them or attach excessive importance to them.

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Avoid Labeling

Avoid labeling your thoughts as 'bad' versus 'good' or trying to change them. Recognize that they serve a purpose in alerting you to potential dangers. Instead of fighting against them, acknowledge their presence and gently let them go.

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Understand Repetition

Expect the recurrence of intrusive thoughts. Understand that they tend to be repetitive and may resurface periodically. Focus on building resilience and developing strategies to manage them when they arise.

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Distract Yourself

Engage in activities that occupy your mind and help you to stop overthinking. These activities can edirect your attention away from intrusive, disturbing thoughts. Find hobbies, exercises, or creative outlets that bring you joy and provide a sense of distraction.

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Practice Mindfulness

Cultivate mindfulness through regular practice. Set aside time daily to engage in mindfulness exercises, focusing on your breath, sensations, and the present moment. Mindfulness helps develop awareness of your thoughts and lets you let them pass without judgment or attachment.

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Create A Safe Space 

Create a safe external environment. Surround yourself with things that bring comfort and peace, such as calming music, soothing scents, or a tidy and organized space. These elements help create a more supportive atmosphere and aid in navigating intrusive thoughts.

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Seek Professional Help

Seek professional help from a mental health expert. Reach out to a therapist or counselor specializing in ADHD and intrusive thoughts. They can provide appropriate treatment options, including therapy sessions tailored to reduce the impact of intrusive thoughts.

Remember, managing intrusive thoughts takes time and practice. Be patient and compassionate with yourself as you develop coping mechanisms that work best for you.

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Conclusion

Intrusive thoughts can be a challenging aspect of life, especially for those of us with ADHD. However, there is hope and help available. By understanding the connection between ADHD and intrusive thoughts and implementing strategies to manage them, you can regain control and lead a fulfilling life.

It is essential to normalize intrusive thoughts, recognizing that they are a common experience for people with and without ADHD. Accepting these thoughts and emotions without resistance allows you to navigate them with greater ease and self-compassion. Remember that intrusive thoughts are transient and will pass. Trust in the process and avoid attaching excessive importance to them. Instead of labeling thoughts as 'bad,' understand that they serve a purpose in alerting you to potential dangers and gently let them go.

To manage intrusive thoughts alongside ADHD, engaging in distracting activities can be beneficial. Practicing mindfulness, creating a safe external environment, and seeking professional help will allow you to build resilience and find effective coping mechanisms. 

Managing intrusive thoughts with ADHD takes time and practice, especially if you are battling other comorbid conditions. Be patient with yourself as you navigate this process. You are not alone in this experience, and with the right support and strategies, you can regain control over your thoughts and live a positive, fulfilling life.

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