Releasing Intrusive Thoughts

Alissa Dedic shares her story of how losing a parent has helped her release intrusive thoughts.

By Alissa Dedic

Releasing Intrusive Thoughts

My mom suddenly passed away about a month ago. It was wild, crazy, and out of control.

My mind began to search for things I could have done differently. My mind was flooded with should’ve, would’ve, could’ve thoughts. In the Therapy and Theology Podcast “Can We Control What We Think About”, therapist Jim Cress defines these thoughts as intrusive thoughts: “negative ideas and images that are uninvited and unwanted.” Cress said that we might experience this type of thought process after a traumatic experience. Cress went on to say that intrusive thoughts can lead to shameful thoughts. After my mom’s sudden passing, intrusive thoughts threatened to hold me captive under their obedience.

During these times, my intrusive thoughts were thoughts like: I should’ve told my mom to call the doctor sooner. Eventually these thoughts led to thinking things like: I’m a mistake. That isn’t what Jesus wants for us. In these moments, when our minds are filled with intrusive thoughts, we can consider the instructions Jesus left us about releasing them.

I have found four steps for releasing intrusive thoughts:

• Identify
• Capture
• Examine
• Return

Identify

Martin Luther once said, “You cannot keep birds from flying over your heard, but you can keep them from building a nest in your hair.” We don’t have to latch on to every thought we think. We can let them pass. I have a history of latching onto intrusive thoughts. After weeks of thinking intrusive thoughts, I started to notice tension in my jaw, stomach aches, headaches and disruptions in my sleep. Because of my past experiences, I knew these symptoms were from intrusive thoughts. Counseling, prayer and practice have taught me to release intrusive thoughts to God. I am thankful that God instructs us to identify and then capture intrusive thoughts.

Capture

When I experienced intrusive thoughts, I remembered this verse:

“The weapons we fight with are not the weapons of the world. On the contrary, they have divine power to demolish strongholds. 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 10:4–5 NIV)

Satan, our enemy, plants shameful thoughts in our minds. Shame is a stronghold. Jesus inspired Paul to write these words to encourage us to take our thoughts captive to obedience in Christ. He knows we will struggle with intrusive thoughts. Jesus knows it is best for us to think thoughts that come under His authority. He gives us some instructions for examining our thoughts. After I identified and captured the intrusive thought, I examined the intrusive thoughts. I asked myself a series of questions. The first question is the biggest question—Is this thought true?

Examine

When I needed to examine an intrusive thought, a verse I turned to was:

“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. Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you.” (Philippians 4:8–9 NIV)

I began to ask myself if my intrusive thoughts were true. I discovered that they weren’t true. They didn’t even fit the guidance of Philippians 4:8–9. They made me forget who God says I am and who God is. I am not a mistake. I am made in the image of God (Genesis 1:26). God is faithful, provides us with new mercies and meets our daily needs (Lamentations 3:22–23, John 6:35, Matthew 6:11).

When I identified, captured, and examined intrusive thoughts, I experienced freedom from them. Then God returned me to His peace. God’s peace offered me a sense of control when my thoughts were out of control. God’s peace returned me to the spirit He has given me.

Return

When I experienced these intrusive thoughts, I also considered this verse: “For God has not given us a spirit of fear, but of power and of love and of a sound mind.” (2 Timothy 1:7 NKJV) Intrusive thoughts can lead to fear, weakness, hate and an unstable mind, but God’s peace gives us confidence, power, love and a sound mind. After I identified, captured, and examined the intrusive thoughts, I was led back to God’s peace and the spirit that He has given me. In my experience, I have begun to heal and move forward after returning to God’s peace.

Resources

Therapy and Theory Podcast; “Can We Control What We Think About?,” by Jim Cress, Joel Muddamalle, and Lysa Terkeurst, posted April 1, 2024 https://www.youtube.com/watch?v=qbzhI-XSNvI&t=26s

Martin Luther. Explanations of the Lord’s Prayer, Sixth Petition. Paragraph 161. https://christianity.stackexchange.com/questions/68678/where-did-martin-luther-say

Biography

Alissa Dedic is a freelance editor and writer with a BA. Alissa discovered a love for God and words at a young age. Follow Alissa on her Facebook page Elk Creek Content or on her blog https://elkcreekcontentbyalissadedic.wordpress.com 

• Letting Go of Control
• Don’t Get Your Tinsel In A Tangle
• Freed from the Spirit of Anger
• Love Never Fails
• Between “The Rock” and a Hard Place

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