Young woman in pink, eyes closed and screaming, around her head symbols of intrusive thoughts

Having intrusive thoughts may sound like a strange thing, however, it affects us all at some point in our lives. As a life coach, my goal is to empower you with practical tools and exercises to tackle these unwelcome mental visitors. While I’m not a psychologist, I bring a holistic approach to help you navigate the labyrinth of your mind—for example, with intrusive thoughts worksheets and exercises.

Intrusive thoughts are those pesky, uninvited notions that can pop up unexpectedly, casting a shadow over our inner peace. They range from unsettling doubts and fears to bizarre and irrational scenarios that seem to defy all logic. These thoughts can be disconcerting, even alarming, leading us to question our own sanity at times.

But here’s the good news: you have the power to challenge and tame these intrusive thoughts. This blog isn’t about analyzing why they occur; it’s about equipping you with practical exercises to regain control over your mind and your life.

Imagine this blog as your personal guide, a map through the tangled forest of intrusive negative thoughts. Together, we’ll explore useful worksheets and exercises designed to help you understand, confront, and ultimately conquer these intrusive thoughts. These exercises are grounded in principles of self-discovery, self-compassion, and personal growth—key elements of a life coach’s toolkit.

Are you ready to embark on this journey of self-mastery and reclaim your mental space?

If so, let’s dive right into the first exercise and start challenging those intrusive thoughts that have been holding you back. Remember, you’re not alone in this; I’m here to support you every step of the way.

How do you identify intrusive thoughts?

Identifying intrusive thoughts is an essential first step in the journey toward mental clarity and well-being. These unhelpful thoughts often appear as uninvited guests, intruding upon your consciousness with their distressing narratives.

To pinpoint them, it’s crucial to differentiate them from regular negative thoughts everyone experiences from time to time. Intrusive thoughts are repetitive, distressing, and can lead to cognitive distortions, anxiety disorder, or even panic attacks in severe cases.

They can be a common symptom of conditions like obsessive compulsive disorder (OCD) or post-traumatic stress disorder (PTSD). To recognize them effectively, you may need to engage in some cognitive self-monitoring, using tools like the Intrusive Thoughts Worksheet or the ABC Worksheet from cognitive behavioral therapy (CBT).

By identifying and labeling these distressing thoughts, you take a significant step toward managing and eventually conquering them.

What are some common intrusive thoughts?

Common intrusive thoughts can vary widely from person to person, but they often fall into recognizable categories. Some common intrusive thoughts include doubts about one’s abilities or worthiness, irrational fears of harm coming to oneself or loved ones, taboo or inappropriate sexual thoughts, and thoughts of violence or aggression towards others.

It’s important to note that having these thoughts does not make someone a bad person, nor does it mean that they will act on them. These thoughts are simply a manifestation of the brain’s natural tendency to generate ideas and scenarios, some of which may be unpleasant or distressing.

However, if these thoughts become intrusive and disrupt daily life, it’s essential to address them through exercises like those we will explore in this blog.

Remember, you are not alone on this journey. As a life coach, I am here to support you every step of the way. Let’s continue exploring exercises and tools to conquer intrusive thoughts and live the life you deserve.

What exercises are good for intrusive thoughts?

There are several exercises that can be helpful for managing intrusive thoughts. One popular technique is called “thought-stopping,” which involves interrupting an intrusive thought as soon as it enters your mind. To do this, you might imagine a stop sign or say a specific phrase to yourself, like “stop” or “cancel.”

Another effective exercise is called “thought challenging,” which involves questioning the validity of an intrusive thought and replacing it with a more positive or realistic thought. For example, if you have an intrusive thought you are not good enough, you might challenge that thought by asking yourself for evidence to support it and then replacing it with a more positive thought, such as “I am capable and deserving of success.”

Mindfulness exercises can also be helpful for managing intrusive thoughts. These exercises involve focusing your attention on the present moment and observing your thoughts without judgment. By practicing mindfulness regularly, you can become more aware of your thoughts and learn to let go of intrusive thoughts more easily.

Finally, cognitive-behavioral therapy (CBT) can be a highly effective treatment for managing intrusive thoughts. CBT involves working with a therapist to identify and challenge negative thought patterns and develop more positive coping strategies. Intrusive thoughts worksheets and exercises are often used in CBT to help individuals learn to manage their thoughts and feelings more effectively. They are great tools to help you change your mindset from negative to positive.

Remember, managing intrusive thoughts takes time and effort, but with the right tools and exercises, it is possible to overcome them and live a more peaceful, fulfilling life. Another great tool to help you are growth mindset printables that you can easily print and use for yourself.

As your life coach, I am here to support you on your journey toward mental clarity and well-being. Let’s continue exploring these exercises and tools together.

Challenging intrusive thoughts worksheet exercises

Now that we have a better understanding of what intrusive thoughts are and how to identify them, let’s dive into some exercises to challenge and overcome them.

1. Label the thought: When an intrusive thought arises, take a moment to label it as such. Acknowledge that it is an unwanted and uninvited thought, and that it does not define you as a person.

2. Question the thought: Challenge the validity of the thought by asking yourself questions like, “Is this thought based on facts or assumptions?” or “What evidence do I have to support this thought?”

3. Reframe the thought: Once you have questioned the thought, reframe it into a more realistic and positive statement. For example, if the thought is “I’m not good enough,” reframe it as “I may have areas to improve, but I am capable and worthy of success.”

4. Practice self-compassion: Remember to be kind and compassionate to yourself throughout this process. Intrusive thoughts can be distressing, but they do not define your worth as a person.

By practicing these exercises consistently, you can retrain your brain to let go of intrusive thoughts and focus on more positive and productive thinking patterns. Intrusive thoughts can be a challenging and distressing experience, but with the right tools and exercises, they can be managed and overcome.

By identifying, labeling, questioning, and reframing these thoughts, and practicing self-compassion, you can take control of your mental space and live a more fulfilling life. It is a perfect way to work on your personal growth.

Intrusive thoughts worksheets

Intrusive thoughts worksheets and exercises are a helpful resource in managing intrusive thoughts. These helpful worksheets provide structured exercises to help you identify and challenge negative thought patterns. When you start applying the technique, you will be able to overcome negative thinking and gradually see the positive impacts in your life.

They are often used in cognitive-behavioral therapy and can be a useful addition to your mental health toolkit. The ABC intrusive thoughts worksheet is one of the cbt techniques by mental health professionals. It is a great tool for cognitive behavioural therapy.

Now…this may all sound scary… but mental health issues are common and treatable, and seeking help is a sign of strength. If you are struggling with intrusive thoughts, it is important to reach out to a mental health professional or life coach for guidance or a therapy session. They can provide you with the essential tools and exercises you need for managing intrusive thoughts and emotions effectively.

Remember that managing intrusive thoughts takes time and effort, but it is possible to overcome them and live a more peaceful, fulfilling life. By practicing exercises like using an intrusive thoughts cbt worksheet.

You can develop the skills and strategies you need to take control of your mental space and live the life you want.

The ABC Worksheet: A Common CBT Technique

The ABC worksheet is one of the fundamental psychology tools used in Cognitive Behavioral Therapy (CBT) to help individuals understand and challenge their thought patterns, emotions, and behaviors. It stands for Activating Event, Beliefs, and Consequences.

This structured approach enables you to break down complex situations and examine how your thoughts influence your emotional responses and actions. By using the cbt intrusive thoughts worksheet, you can gain valuable insights into what may drive your intrusive thoughts and learn to replace them with more rational and constructive thinking.

Example of an ABC Worksheet:

(grab here your FREE managing intrusive thoughts pdf)

Activating Event (A): This is where you describe the specific situation or event that triggered your emotional response. It could be a recent situation, a recurring pattern, or an upcoming event.

EXAMPLE: You receive an email from your boss requesting a meeting with you tomorrow morning.

Beliefs (B): In this section, you record your automatic thoughts and beliefs related to the activating event. These are the immediate, unfiltered thoughts that pop into your mind in response to the event. Be as specific as possible in articulating your beliefs.


Automatic Thought 1: “I must be in trouble. They never schedule meetings unless something’s wrong. I’m probably going to get fired.”

Automatic Thought 2: “I can’t handle this. I’m going to mess up in the meeting, and it will be a disaster.”

Automatic Thought 3: “I’ll never find another job if I lose this one. My career is over.”

Consequences (C): Here, you note the emotional and behavioral consequences of your beliefs (B) in response to the activating event (A). This includes how you felt emotionally (e.g., anxious, sad, angry) and how you acted or behaved (e.g., avoidance, rumination).


Emotional Response: Anxiety, fear, panic.

Behavioral Response: You lose sleep, spend the night obsessing about the meeting, and are too anxious to prepare effectively.

Disputing or Challenging (D): In this part, you challenge and dispute your automatic thoughts and beliefs from (B) by asking yourself critical questions. These questions are aimed at examining the evidence, considering alternative perspectives, and testing the accuracy of your initial beliefs.


Rational Thought 1: “It’s possible that the meeting is just a routine check-in or an opportunity to discuss a project. Jumping to conclusions without evidence is irrational.”

Rational Thought 2: “I’ve handled meetings before, and I have the skills and knowledge needed. Catastrophizing won’t help; I should focus on preparing effectively.”

Rational Thought 3: “While it’s essential to perform well in my current job, it’s not the end of the world if things change. I have experience and skills that will be valuable elsewhere.”

New Beliefs (E): After challenging your automatic thoughts, you record more rational, balanced, or constructive beliefs that you can adopt in response to the activating event. These new beliefs should reflect a more accurate and less distressing view of the situation.

New Consequences (F): Finally, you document the emotional and behavioral consequences of adopting these new beliefs (E). This might include reduced anxiety, improved mood, or more adaptive actions.


Emotional Response: A reduced level of anxiety, feeling more in control.

Behavioral Response: You prepare for the meeting methodically, get a good night’s sleep, and approach the meeting with a more positive mindset.

The ABC worksheet is a powerful challenging negative thoughts worksheet. By working through this method, you can challenge and reframe your automatic, intrusive thoughts, leading to more rational beliefs and, ultimately, healthier emotional and behavioral responses. It’s a valuable technique for gaining insight into your thought patterns and taking control of your mental well-being.

Download here your FREE intrusive thoughts worksheet pdf


In this comprehensive guide, we’ve equipped you with practical tools and exercises to take charge of intrusive thoughts. Remember, these thoughts, though challenging, can be managed. By identifying, questioning, and reframing them, you can regain control over your mental landscape.

Keep practicing these techniques, and you’ll pave the way for a brighter, more resilient future. Your mental wellness is a journey worth investing in, and you have the strength to triumph over intrusive thoughts, one step at a time.


I am not a licensed psychologist or mental health professional. The tips and exercises provided in this blog are intended for informational purposes only and should not be considered a substitute for professional advice. Intrusive thoughts can vary widely in nature and severity, and what works for one person may not work for another.

If you or someone you know is experiencing persistent, distressing intrusive thoughts that significantly impact daily life, I strongly recommend seeking help from a qualified mental health professional. They can provide personalized guidance, diagnosis, and treatment tailored to your specific needs. Remember, your mental health is important, and it’s always best to consult with a trained expert for any mental health concerns.

By using the information provided in this blog, you acknowledge that you do so at your own risk, and I cannot be held liable for any outcomes or consequences.

Christel Owoo is a professional Life Coach with ACC-credentials from ICF.

She is passionate about helping women gain confidence.

Do you want to gain confidence in life and live fully in your God-given potential?

Reach out to Christel…

Christel Owoo Christian Confidence Coach
Christel Owoo, Christian Confidence Coach