How To OVERCOME Autistic Intrusive Thoughts

Autistic Intrusive thoughts SUCK.

 

Autistic Intrusive Thoughts: What They Are and How to Overcome Them

As a person with Autism –  intrusive thoughts are fairly standard for me to experience.

But I have been trying several things for a few months now and I have found that it is possible to overcome my autistic intrusive thoughts.

If you have ever battled intrusive thoughts, you know how draining they can be.

Now, imagine dealing with them alongside autism. For many autistic individuals, autistic intrusive thoughts are not just an occasional annoyance; they are an everyday challenge.

They creep in unexpectedly, hijacking your peace of mind with dark, irrational fears.

But there is hope.

While autistic intrusive thoughts may never fully disappear, I have found ways to reduce their frequency and intensity – by up to 90% in my case.

Here is how I have tackled them and how you might, too, whether you are struggling yourself or supporting someone else.

If you want to get over your autistic Intrusive thoughts and even OCD. Then this post is for you!

If you are a role model to others who are going through this then this post is for you!

Maybe you have a child who is really struggling to get over it and you want to help them. This post is certainly for you then.

If you want to take back control over your life and have a healthy social life. AGAIN, this is for you.

 

Without further ado lets get right into it.

 

What Are Autistic Intrusive Thoughts?

Autistic intrusive thoughts are unwanted, involuntary thoughts that pop into your mind, often accompanied by fear, anxiety, or discomfort that are made much worse because of our autism.

They might be violent, distressing, or irrational, making them hard to shake off.

For example, my autistic intrusive thoughts include:

• In a shopping mall: I might picture myself falling from the second floor, hitting the ground with a splat.
• Holding a child near stairs: A terrifying vision of accidentally dropping them might overwhelm me.
• Riding a bike with my kids: I have imagined construction equipment suddenly collapsing onto us.
• Driving on a sharp turn: My mind conjures up the car flipping and rolling down a cliff.

These thoughts often end in imagined violent deaths, leaving me shaken, even though I know they are not real.

 

The mind becomes your worst enemy.

Your imagination becomes your fear.

My autistic intrusive thoughts usually end with a violent death.

 

How Autistic Intrusive Thoughts Impact Life

Unchecked, autistic intrusive thoughts can dominate your life. They can lead to:

• Avoiding situations that trigger these thoughts.
• Heightened anxiety, panic attacks, or social withdrawal.
• Difficulties with daily routines, especially when linked to transportation, eating, or other essential activities.

As a mother, these thoughts became particularly distressing.

I knew I had to find a way to address them – not just for myself, but to help my autistic child if they ever faced the same struggles.

These can almost take over your life.

 

Yes I have Autism, and one of my children also has been diagnosed with Autism.

Intrusive thoughts are common with people who have Autism.

So for me this fight is personal! Anxiety and Panic and Fear be damned.

I needed to combat this, so GOD FORBID, if my child ever goes through this. I must be able to help.

Experience and empathy are something that just hits different when you have been through it.

 

The Connection Between Autism, OCD, and Intrusive Thoughts

For autistic individuals, intrusive thoughts often coexist with obsessive compulsive disorder (OCD).

OCD involves compulsions or repetitive behaviors performed to reduce anxiety triggered by intrusive thoughts.

An example from my life:

• As a child, if one hand touched a surface, I felt compelled to have the other hand touch it in the exact same spot. If I did not do this, I was convinced something bad would happen to my family.

A colleague of mine, also autistic, felt a similar compulsion while biking. She believed that unless she pedaled evenly with both feet, something terrible would happen.

This irrational, compulsive cycle can leave you feeling trapped and exhausted, unable to break free.

 

Steps to Overcome Intrusive Thoughts

Breaking free from intrusive thoughts is challenging but not impossible. Here is what worked for me:

I am going to say something and you are going to hate me. But I promise the end result is relief and a sense of self confidence.

Just promise me you will give it a try.

And it will be very hard in the beginning. Very hard.

But there really is light at the end of the tunnel.

 

1. Identify the Source of Fear

Start by listing everything that triggers your intrusive thoughts. Be specific:

• Does the thought involve falling, slipping, or burning?
• What situations bring these thoughts to the forefront?

Rank your triggers from least to most distressing. From what causes you possible panic attacks or severe anxiety. To what makes you uncomfortable. This creates a road map for tackling them systematically.

Take a few days to really write it all.

You will find common denominators.

The most common types of fears that come from my autistic intrusive thoughts and OCD are:

• Falling,
• Slipping,
• Tripping,
• Burning

 

2. Detail the Imagined Consequences

Write down the “worst-case scenario” your mind envisions for each trigger.

• Be specific: What exactly do you fear will happen?
• For example, instead of writing, “I might die,” jot down, “I imagine falling, breaking bones, and being unable to move while people watch in horror.”

Seeing these fears on paper can sometimes help your brain recognize their irrational nature.

Go into detail.

I know it is hard but really write it out.

Sometimes even doing that, especially if you have Autism, will appeal to the logical side of your brain.

And you will realize just how irrational it is.

 

And this leads us to step 3.

3. Expose Yourself Gradually

This is the hardest but most important step.

• Start with the least distressing trigger on your list.
• Purposefully place yourself in that situation, even if it feels uncomfortable.
• Do this repeatedly, giving yourself breaks between sessions.

For me, triggering myself intentionally was agonizing at first.

I stood near staircases for 20 minutes, trembling and crying.

But each time, nothing bad happened.

Slowly, my brain began to understand that these dark thoughts were not reality – they were just thoughts.

Start with the lesser of the evils. Things that do not freak you out to the point of breaking down.

Things that bother you but not bring out fear in you!

 

Why Exposure Therapy Works

The key to managing intrusive thoughts lies in teaching your brain that the imagined consequences will not happen.

• Your mind is like a muscle. Through repeated exposure, it learns to dismiss intrusive thoughts as irrelevant.
• Over time, these thoughts lose their grip, and you regain control.

I was breaking down in tears for half an hour just standing in my spot triggering myself.

It was so hard.

But I did it.

My intrusive thoughts never became reality.

And THAT IS THE LESSON you want your brain to learn.

The fact that Intrusive thoughts do not become reality.

They are pure imagination and are not real.

Just Dark Thoughts.

 

One by one you can overcome your demons.

 

Struggle now. Be free for the rest of your life.

Come on. You can do it!

 

Supporting Someone with Intrusive Thoughts

If you are helping a child or loved one, empathy is crucial. Encourage them to:

• Talk openly about their thoughts without fear of judgment.
• Use logical reasoning to question the validity of their fears.
• Take small, manageable steps toward facing their triggers.

Books like Parenting Kids with OCD: The Ultimate Guide to Overcoming Obsessions and Compulsions can provide valuable insights for supporting a child through this journey.

While the focus is on OCD, many techniques, such as identifying triggers and applying structured routines, are effective for managing the repetitive and distressing thoughts common in autism.

The book’s use of Exposure and Response Prevention (ERP) teaches individuals to face their fears in a controlled manner, helping them understand that these autistic intrusive thoughts do not lead to real world consequences. This method can definitely be tailored to address intrusive thoughts stemming from autism.

I have also written another post on the effects of having Maladaptive Daydreaming as an autistic person, suffering from Trauma as an autistic person and identity disorders. If you want to read more about that you can find that post here.

Final Thoughts

Overcoming autistic intrusive thoughts is not easy – it takes time, patience, and perseverance. But it’s worth it.

Today, my autistic intrusive thoughts no longer control me. I have reclaimed my life, and you can too.

Whether you are battling autistic intrusive thoughts or supporting someone else, remember:

• Progress happens one step at a time.
• Relapses are normal but don’t mean failure.
• Every victory, no matter how small, is a step toward freedom.

Take the challenge head on. You are stronger than your fears!