Feeling like you might lose control of your life if you don't focus on an intrusive thought is a common experience for people dealing with intrusive thoughts and anxiety. This feeling is often associated with a phenomenon called "thought-action fusion" or "mental contamination."
Thought-action fusion is a cognitive distortion where a person believes that having a particular thought is morally equivalent to actually performing the action related to that thought. In other words, the individual feels that just thinking about something bad makes them responsible for it or more likely to act on it. Mental contamination is a related concept where the person feels "dirty" or tainted by the intrusive thoughts.
Several factors contribute to why these feelings arise:
Emotional significance: Intrusive thoughts often trigger strong emotional reactions, such as fear, guilt, or anxiety. These intense emotions make the thoughts feel more significant and real, leading to the belief that they might have serious consequences if not addressed.
Excessive importance placed on thoughts: People experiencing intrusive thoughts tend to place excessive importance on them, believing they must control or eliminate them to prevent negative outcomes.
Lack of control: The fear of losing control over one's thoughts can be distressing. This creates a loop where the more you try to control or suppress the thoughts, the more they persist.
Rumination and hyper-vigilance: Constantly ruminating on intrusive thoughts and being hyper-vigilant about them can further reinforce the belief that they need immediate attention and that failure to address them will have dire consequences.
Perfectionism: People who struggle with intrusive thoughts may have a perfectionist tendency and feel that they must have absolute control over their minds and thoughts.
It's important to recognize that intrusive thoughts are a common human experience and do not define who you are as a person. Everyone has passing thoughts that they may find distressing or unwanted from time to time. Having an intrusive thought does not make you a bad or dangerous person.
If these feelings are causing you distress or interfering with your daily life, it may be helpful to seek support from a mental health professional, such as a therapist or counselor. Cognitive-behavioral therapy (CBT) is a common approach used to address intrusive thoughts and related anxiety. CBT can help you challenge cognitive distortions, develop healthier thought patterns, and learn coping strategies to manage intrusive thoughts effectively. Remember that seeking help is a sign of strength, and you don't have to face these challenges alone.