How to Let Intrusive Thoughts Pass Naturally (Without Making Them Worse)

I want to share something powerful with you—how to let intrusive thoughts pass naturally instead of using the usual techniques that probably make them worse — like trying to get rid of them, analyzing them, or figure them out. 

Intrusive thoughts are actually quite normal, studies show that 90% of people get them. But when you fear them, you teach your brain that they're 'important." Then, they feel urgent, uncomfortable, and overwhelming.

The moment an intrusive thought pops into your head, your first instinct might be to fight it, analyze it, or push it away.

But here’s the truth you need to know:

The more you engage—whether by pushing away or overanalyzing—those thoughts only stick around longer.

So what if you could do the opposite? What if you could allow those thoughts to come and go without getting tangled up in them?

When you learn to do this, your intrusive thoughts will become less frequent and less powerful. I promise, this has changed my life and hundreds of others I’ve worked with.

Why Do Intrusive Thoughts Stick Around?

The problem isn’t the thought itself—it’s how we react to it.

Take a moment and think about a regular day when your mind is calm. You experience a lot of thoughts, but most of them just pass by barely noticed, as you focus on what you’re doing.

But when fear or OCD takes hold, there’s a different pattern:

• You argue with the thought.
• You try to push it away.
• You analyze it or seek reassurance.

What all this does is teach your brain’s alarm center—the amygdala—that this thought matters. It signals, "Pay attention! This is important!"

And that’s why the thought sticks around and even grows louder. Paradoxically, the effort to get rid of the thought actually makes it last longer because of your reaction to it.

What Does Allowing Really Mean?

Allowing doesn’t mean you like the thought. It doesn’t mean you believe it.

Allowing means saying to yourself: "Okay thought, I see you. I’m not going to react to this."

Think of an intrusive thought as a leaf floating down a river. If you chase the leaf, your mind stays wrapped up in the topic of it. But if you just watch it float by, eventually it drifts away—out of your awareness.

That’s allowing. It’s staying still—quiet—and letting the thought come and go naturally without interference.

How to Let Intrusive Thoughts Pass: A Step-by-Step Guide

Here’s a simple process you can start practicing today:

Step 1: Notice the Thought
Pause and acknowledge: “There’s an uncomfortable thought.”

Step 2: Name It Gently
Label it for what it is—just a thought, a mental event—nothing inherently dangerous.

Step 3: Do Nothing About It
No pushing away. No overthinking. No reassurance-seeking. Just allow it.

Step 4: Return to the Present Moment
Focus on what you’re doing right now—cooking, working, breathing.

Step 5: Repeat as Needed
Thoughts may come back. That’s okay. Each time, practice allowing again.

What to Expect and How to Keep Going

Allowing is not easy at first. Your brain will urge you to react, argue, defend yourself, or ‘fix’ the thought.

But every time you choose to allow instead, you’re rewiring your brain—training it to stop reacting so strongly. Over time, the thoughts become:

• Less intense
• Less frequent
• Easier to let go of

Remember, freedom doesn’t come from eliminating thoughts—it comes from changing your relationship to them.

I know from experience how hard this is, but I also know that the more you react differently to fear, discomfort, and life's imperfections, the more comfortable and unnoticed they go!

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