What Are Intrusive Thoughts?
Intrusive thoughts are thoughts that barge in again and again. They arrive uninvited, often when you are already tired or overwhelmed. Christmas can make them louder. There is more pressure, more people, more expectations. Thoughts can turn critical or frightening, and they can feel relentless.
They often behave like a bully. For some people, they overlap with Obsessive Compulsive Disorder. For others, they show up during stress and fade when life settles.
What Comes First, the Thought or the Feeling?
At Christmas, your body may react fast. Your heart races while you are wrapping presents or standing in a busy shop. Your breathing changes. Then the thoughts pile in.
For some people, the thought comes first. For others, the physical feeling leads the way. Nausea, shaking, dizziness, and panic attacks are common signs that your nervous system is overloaded.
Last summer, I had an intrusive thought that stayed for weeks. Even with experience and training, it would not shift. I now see that the thought needed time and attention. Eventually, it faded. Christmas intrusive thoughts often work the same way. Fighting them harder rarely makes them leave faster.
Why Do Intrusive Thoughts Increase at Christmas?
Intrusive thoughts increase when stress increases. Christmas can disrupt routines, sleep, and boundaries. You may give more than you have. Emotional needs slip out of balance.
Ask yourself what is causing the stress. Is it money, family dynamics, social pressure, or lack of rest? Keeping stress lower reduces intrusive thoughts. This matters even more during December.
I have written about emotional needs and how to check your stress levels. You can find that blog and download the form on my website here: Emotional Needs Audit
ADHD and Intrusive Thoughts at Christmas
I specialise in working with neurodivergent clients. People with ADHD often struggle more with intrusive thoughts. The busy ADHD mind does not slow down just because it is Christmas.
The hyperactive part of ADHD is often internal. Thoughts jump, loop, and repeat. Add festive pressure, noise, and change, and intrusive thoughts can spike.
ADHD Medication
ADHD medication helps many people reduce intrusive thoughts and calm the mind. It does not help everyone. In the UK, long waiting times and shared care issues remain a challenge.
If you are considering an ADHD assessment or medication, speak to your GP early. Christmas can highlight struggles that are easier to ignore during quieter months.
Counselling for Intrusive Thoughts with ADHD
ADHD is complex. Mental health plays a big role, especially around anxiety and intrusive thoughts. More counsellors and coaches now offer ADHD informed support.
Counselling and coaching are not regulated in the UK. Always check qualifications, memberships, insurance, privacy policies, and experience. A phone consultation helps you see if you feel comfortable. Feeling safe matters, especially when you are already overwhelmed.
Six Ways to Manage Intrusive Thoughts at Christmas
Stand up to the thought. Intrusive thoughts are bullies. Imagine the thought as a tiny, irritating character sitting on your shoulder during Christmas dinner. Tell it firmly to go away. It takes practice, but it works.
Use gentle distraction. Choose distractions that fit the season. Make a hot drink and focus on the warmth. Step outside for fresh air. Put on music while decorating. Short walks, showers, or light movement all help reset your system.
Be kinder to yourself. Christmas intrusive thoughts are not a personal failure. You are tired, busy, and human. Acknowledge the thought and tell it you will deal with it later. Then return to what you were doing.
Reduce void moments. Intrusive thoughts love quiet gaps when stress is high. Keep gentle structure in your day. This could be a routine walk, a podcast while cooking, or planned rest time.
Remember this will pass. Intrusive thoughts have a lifespan. They fade when they are ready. Think back to other Christmas worries that once felt huge. How did they end? Awareness helps you prepare next time.
Look for evidence. Ask if the thought is fact or fear. Are you assuming rejection, failure, or disappointment? If this resonates, read my blogs on Rejection Sensitivity Dysphoria. Challenging thoughts calmly reduces their grip.
Therapy for Intrusive Thoughts
If intrusive thoughts are taking over this Christmas, support can help. You do not have to manage this alone.
Please fill out the contact form on my website to arrange a phone consultation. I want to hear about your challenges. You may find I am the right therapist to support you through the festive season and beyond.