12 Ways Intrusive Thoughts Impact Physical Health

Originally published at https://mommyrheum.com

During the pandemic, I first encountered the term ANTs-short for Automatic Negative Thoughts-when everyone was grappling with their mental health.

As someone living with rheumatoid arthritis, a debilitating autoimmune disease, being alone with my thoughts, especially during a flare-up, can be a terrifying experience.

I noticed that many others were also struggling, particularly as shelter-in-place orders and the shift to remote work magnified feelings of isolation.

Motivated by these experiences, I reached out to mental health professionals with one question: “How much can intrusive thoughts affect your physical health?” Here are the insights from 12 thought leaders:

• The Power of Mindset: Shaping Your Physical Health
• Body Image Battles: Intrusive Thoughts and Health Impact
• The Chronic Stress Conundrum: Triggering Health Issues
• Disrupted Equilibrium: How Intrusive Thoughts Disturb the Body
• Sleep Sabotage: The Impact of Intrusive Thoughts on Rest
• Anxiety on Overdrive: Escalation of Health Concerns
• Trauma’s Echo: Triggering Physical Symptoms
• The Weight of Persistence: Ongoing Negative Thoughts and Health
• Pathways to Healing: Alleviating Symptoms by Addressing Thoughts
• Mind-Body Manifestations: The Physical Face of Negative Thinking
• Taking Control: Managing Thoughts for Better Health
• Unseen Effects: The Real Physical Impact of Intrusive Thoughts

The Power of Mindset: Shaping Your Physical Health

Mindset impacts everything. When we have negative thoughts they impact behavior, including the behavior of others, mental clarity, productivity, communication, and health and well-being. Our thoughts impact our belief system which drives our behavior. When we repetitively think the same negative thoughts, we start to believe these thoughts are facts. For example, if we consistently tell ourselves that we can never lose weight, we won’t. We’ll believe this is true and self-sabotage ourselves by eating the wrong thing. When we’re chronically stressed and anxious, we may exhibit physical ailments, such as indigestion, tension headaches, panic attacks, and an escalated heart rate. These symptoms are our body’s way of telling us to slow down. Unfortunately, we don’t often pay attention to these warning signs, which accelerates the symptoms and can turn into far more serious health problems, such as heart attack and stroke. If our health has deteriorated, the first place to focus on is our mindset. Our mind is more powerful than we realize. We can physically heal our bodies with the right mindset. There has been extensive research on the brain’s capacity to heal, in addition to thousands of testimonials from individuals who were told they would never walk again or would die of cancer, and they were miraculously healed through the power of their mindset. Having the right mindset is more than just expressing gratitude or meditating daily. It involves developing consistent habits for shifting negative thought patterns to the positive.

Our mind generates approximately 70,000 thoughts per day and 80% of those are negative. It’s no wonder individuals struggle with mindset. Fortunately, techniques, such as mental fitness, can quiet negative thoughts and make it easier to shift to a positive mindset.

Lisa Hammett, Certified Positive Intelligence PQ Coach, Transformational Keynote Speaker, Author, Lisa Hammett Success Coaching

Body Image Battles: Intrusive Thoughts and Health Impact

Intrusive thoughts can heavily affect your physical health. The reason being is that our mental health is not simply a separate entity from our physical health; they both exist within a very delicate equilibrium.

If an individual is experiencing intrusive thoughts about how their body looks (body dysmorphia), that can have a direct impact on their food intake, an uptick in excessive exercise, and an unhealthy attachment to their bodies, food, exercise, internalized shame narratives, etc., which will directly affect their physical health in a myriad of ways. Such ways can include more severe things like developing an eating disorder, or they can be more symptomatic of depressive disorders such as becoming much more fatigued, developing poor hygiene habits, incurring higher levels of stress hormones, and having a much harder time getting adequate sleep to name a few.

These negative impacts over time will take a huge toll on the body’s ability to recover, function, and maintain any sort of momentum. To take care of the body is to always take care of the mind, and vice versa, as one cannot exist in the absence of the other.

Tyler Jensen, Psychotherapists & Founder, Tyler J Jensen Psychotherapy

The Chronic Stress Conundrum: Triggering Health Issues

Intrusive thoughts aren’t just mentally exhausting — they can take a serious toll on your body too. As a physician specializing in pain management and addiction recovery, I see how chronic stress and anxious thoughts trigger physical health issues.

How Intrusive Thoughts Affect Your Body:

Chronic stress keeps your muscles tense, leading to neck pain, headaches, and even lingering back pain. Overthinking at night can make it hard to fall asleep, leaving you drained and exhausted the next day. It also impacts the gut-brain connection, which is why many people experience bloating, nausea, or digestive issues when they’re feeling overwhelmed. On top of that, elevated stress hormones like cortisol can make existing pain feel more intense, creating a cycle where both your mind and body suffer.

To break the cycle, try mindfulness and deep breathing to help calm your nervous system and release muscle tension. Gentle movement like walking or yoga can also boost endorphins, ease stress, and help your mind and body feel more relaxed.

Dr. Ryan Peterson, Board Certified Physician, NuView Treatment Center

Disrupted Equilibrium: How Intrusive Thoughts Disturb the Body

Intrusive thoughts do not only disrupt the mind; they have a measurable cost to the body. When disturbing thoughts become constant, the nervous system stays activated, releasing hormones that cause stress, such as cortisol. Chronic exposure to such hormones weakens the immune system, increases inflammation, and even contributes to the development of some physical conditions like headaches, digestive problems, and chronic pain. Sleep disturbances are quite common, because the intrusive thoughts prevent the brain from entering rest mode easily, leading to exhaustion and poor physical resilience. For example, a person suffering from an obsessional fear of illness will experience the effects of constant tension such as muscle aches, stomach upsets, and feelings of fatigue. Researchers have determined that chronic worry leads to diseases, for instance, irritable bowel syndrome and heart disease. The body follows the pattern it is subjected to in the mind; hence it also keeps going in the distress cycle. It takes more than willpower to overcome intrusive thoughts. Somatic therapy, cognitive behavioral techniques, and mindfulness-based interventions calm the nervous system and break the feedback loop between mind and body. It is crucial to recognize that physical symptoms have their causes in unprocessed mental stress. The body and the mind are connected; improvement in mental well-being often translates into physical health improvements.

Natalie Buchwald, Founder, Manhattan Mental Health Counseling

Sleep Sabotage: The Impact of Intrusive Thoughts on Rest

Intrusive thoughts can significantly affect physical health by disrupting sleep patterns. In my practice, I’ve worked with athletes dealing with eating disorders where intrusive thoughts about body image led to insomnia. This lack of sleep caused fatigue and decreased performance, highlighting the physical toll of psychological stress. Managing these thoughts through a structured routine can help. With my clients, we incorporate Dialectical Behavior Therapy (DBT) strategies to create stability and reduce anxiety-driven sleep disruptions, leading to better physical health outcomes. Consider integrating mindful eating into daily life, which can lessen the grip of intrusive thoughts by shifting focus to the present moment. This approach not only supports mental well-being but also improves physical health by promoting better digestion and energy balance.

Katie Hevesi, Psychotherapist, Joywell Therapy

Anxiety on Overdrive: Escalation of Health Concerns

Intrusive thoughts can significantly impact physical health, often escalating anxiety levels and leading to physical symptoms like tension headaches or digestive issues. In my practice, I see clients struggle with the persistent inner dialogue that consumes their mental energy, affecting sleep patterns and overall stress levels.

Using methods from my therapy practice, such as Brainspotting and Accelerated Resolution Therapy, I’ve helped clients gain control over these thoughts by integrating cognitive restructuring techniques into their routine. One client, for instance, learned to identify emotional triggers effectively, leading to reduced physical symptoms and improved mental clarity over time.

Evidence-based mindfulness practices also play a crucial role in aiding emotional regulation, helping clients observe their thoughts without reacting immediately. Through mindfulness, they can lower stress and improve their physical health outcomes, breaking the cycle of intrusiveness affecting their well-being.

Audrey Schoen, Licensed Marriage and Family Therapist, Audrey Schoen, LMFT

Trauma’s Echo: Triggering Physical Symptoms

Intrusive thoughts can have a profound impact on physical health, often manifesting as muscle tension, chronic pain, or fatigue. From my experience, trauma-related intrusive thoughts can trigger a persistent “fight or flight” response in the body, leading to these physical symptoms and prolonged stress. EMDR therapy has been effective in my practice for helping clients alleviate these symptoms by reprocessing traumatic memories, which can reduce the physical manifestations of stress.

One case involved a client who suffered from chronic back pain linked to childhood trauma. Through EMDR therapy, we worked on the underlying trauma, and the client reported a decrease in both intrusive thoughts and physical discomfort. This demonstrates the strong connection between intrusive thoughts and physical health, emphasizing the need for a holistic healing approach that targets both mind and body.

Linda Kocieniewski, Psychotherapist, Linda Kocieniewski Therapy

The Weight of Persistence: Ongoing Negative Thoughts and Health

Intrusive thoughts can significantly impact physical health, particularly when they contribute to conditions like burnout or stress. During my time working with parents facing challenging life events, I’ve seen how persistent thoughts can lead to issues such as chronic fatigue or weakened immune responses due to constant anxiety.

In one case, a client struggling with anxiety related to parenting experienced severe sleep deprivation, which physically manifested as frequent illnesses. By focusing on Cognitive Behavioral Therapy (CBT) and mindfulness techniques, we managed to reduce these intrusive thoughts and, in turn, alleviate some of the physical symptoms, allowing for better overall health and resilience.

The relationship between mental and physical health is evident in studies that show how improved job satisfaction and mental well-being can improve productivity and reduce absenteeism. My team at Know Your Mind Consulting applies evidence-based methods to address mental health in the workplace, promoting physical and mental wellness among employees.

Dr. Rosanna Gilderthorp, Clinical Psychologist & Director, Know Your Mind Consulting

Pathways to Healing: Alleviating Symptoms by Addressing Thoughts

In my practice at Clarity Therapy NYC, I’ve observed how these thoughts can trigger stress responses, leading to symptoms like tension headaches and disrupted sleep patterns. Through thousands of hours working with high-achieving individuals, I’ve seen how addressing the root cause of these intrusive thoughts can alleviate their physical manifestations.

For instance, using psychodynamic and cognitive-behavioral techniques, I help clients explore the underlying “why” of their thoughts. One client, a creative professional, found that by understanding the source of their intrusive thoughts, they could implement subtle changes in their daily routine. This not only reduced the frequency of these thoughts but also improved their overall physical well-being, like better sleep and reduced muscle tension.

Additionally, mindfulness practices have proven effective. For clients who experience intrusive thoughts related to their high-stress lifestyles, incorporating daily mindfulness exercises has led to a noticeable reduction in physical stress symptoms. This approach fosters a sense of control, helping clients manage their mental and physical health more effectively.

Logan Jones, Psy.D, Psychologist & Director, Clarity Therapy NYC

Mind-Body Manifestations: The Physical Face of Negative Thinking

Intrusive thoughts can have a significant impact on physical health, and I’ve seen this in my therapy practice. In particular, working with trauma survivors using methods like EMDR, I often observe how persistent negative thoughts and memories manifest physically. Clients may experience symptoms like chronic pain, tension headaches, or digestive issues, which often improve as their intrusive thoughts are effectively processed during our Intensive Trauma Retreats. One notable case involved a client who suffered from debilitating migraines linked to their unresolved trauma. Through focused sessions of EMDR over a few intensive days, we worked through their core traumatic memories, and the frequency and intensity of their migraines decreased significantly. This change highlights the profound connection between mental and physical health. Research consistently shows that stress-induced thoughts lift cortisol and adrenaline levels, negatively impacting cardiovascular health. As clients gain control over their intrusive thoughts with targeted therapeutic techniques, they often report improvements not just emotionally, but physically, affirming what clinical studies suggest: our mental state is intrinsically intertwined with our physical well-being.

Bambi Rattner, Psy.D, Owner, Intensive Therapy Retreats

Taking Control: Managing Thoughts for Better Health

In my practice at Light Within Counseling, I’ve seen how these thoughts can activate the fight, flight, or freeze response, releasing stress hormones like cortisol and adrenaline. This can lead to symptoms such as increased heart rate and muscle tension, which are common in anxiety disorders.

One case involved a client with contamination OCD, who experienced chronic digestive issues due to constant anxiety. Through Exposure and Response Prevention (ERP), we worked on confronting these thoughts without engaging in compulsive behaviors. Over time, this reduced the client’s physical symptoms, showing how managing intrusive thoughts can lead to improvements in physical health.

Incorporating mindfulness techniques can also help. I’ve guided clients to observe their intrusive thoughts without judgment, which reduces the urge to react and, in turn, alleviates physical stress symptoms. These practices can empower individuals to manage both mental and physical health more effectively.

Kelsey Thompson, LMFT, Owner, Light Within Counseling

The Real Physical Impact of Intrusive Thoughts

Intrusive thoughts-those unwanted, distressing ideas that seem to appear out of nowhere-aren’t just a mental burden. Over time, they can have real, measurable effects on physical health, often in ways people don’t immediately recognize.

They have a real physiological impact-activating the body’s stress response, increasing cortisol levels as well as adrenaline. Over time, these When intrusive thoughts become persistent, they activate the body’s stress response, releasing cortisol and adrenaline. A heightened stress response wears the body down over time and can lead to inflammation, high blood pressure, and a weakened immune system. You feel tired but wired, and your ability to distinguish between real and imagined threats is compromised.

Muscle tension is another common response. Those experiencing intrusive thoughts often clench their jaw, have tightness in their neck and shoulder area, unexplained back pain, or develop headaches without realizing why. Our brain is connected to our gut, and high levels of anxiety can affect the digestive tract, leading to nausea, cramping, or discomfort. Over- or under-eating are common reactions to anxiety and can cause many issues over time.

The most obvious physical reaction to intrusive thoughts is at night. Sleep is often majorly disrupted. Rumination and repetitive thoughts can make it difficult to fall or stay asleep, leading to insomnia, exhaustion, and cognitive fog. Poor sleep then worsens stress levels, creating a vicious cycle that can take a serious toll on overall health.

Unaddressed intrusive thoughts and the anxiety that this is often signaling slowly erode the body’s resilience. Chronic stress has been linked to heart disease, metabolic disorders, and immune dysfunction. Over time, the wear-and-tear caused can show up in real, long-term health consequences. Intrusive thoughts can stop us from doing the things we need to take care of ourselves. This again can compound the effects of stress. Bad eating habits, little to no exercise, social withdrawal, and poor sleep are a recipe for bad health.

While intrusive thoughts are often dismissed as “just in the head,” their impact on physical health is undeniable. The mind and body are deeply connected. Working with a good therapist and a good doctor, in tandem, is the best way to avoid any chronic issues related to intrusive thoughts.

Gayle Clark, Licensed Clinical Social Worker, A Braver Space LLC

Final Takeaway

In conclusion, our thoughts have a powerful impact on our physical health. Intrusive, negative thoughts can lead to stress, anxiety, and even physical symptoms like headaches, muscle tension, and sleep problems. However, by addressing these thoughts through therapy, mindfulness, and healthy habits, we can break the cycle and improve our overall well-being. Taking care of our mental health truly helps our body feel better too.

How have intrusive thoughts impacted your physical health? Tell us in the comments below!

Originally published at https://mommyrheum.com on February 25, 2025.