Are Your Thoughts Controlling You? How EMDR, Parts Work & Somatic Therapy Can Help Break the Cycle of Intrusive Thoughts
- Linda Di Filippo
- 14 minutes ago
- 3 min read
Do ever feel your thoughts are controlling you?
Maybe it’s the sudden flash of a disturbing image, a “what if” spiral you can’t escape, or a thought that doesn’t match who you are — but still shows up, uninvited and loud.
If you’ve found yourself Googling phrases like “unwanted thoughts,” “why do I think bad things,” “can therapy help with scary thoughts,” or “how to stop obsessive thoughts,” you’re not alone. Intrusive thoughts are incredibly common — but when they become constant, overwhelming, or emotionally charged, they can take over your daily life.
The good news: these thoughts are treatable, and you don’t have to live at the mercy of your mind. This article explores why intrusive thoughts happen, why they feel so powerful, and how EMDR therapy, Parts Work, and Somatic Therapy can help you regain control.
What Are Intrusive Thoughts (In Everyday Language)?
Most people don’t say “intrusive thoughts.”They say":
“Why does my brain keep thinking bad things?”
“I get these scary thoughts out of nowhere.”
“My thoughts feel stuck on repeat.”
“I can’t stop imagining something awful happening.”
“It feels like my mind is attacking me.”
Intrusive thoughts can be:
Scary or violent
Sexual or taboo
Self-critical or fear-based
Catastrophic “what ifs”
Memories that replay on loop
Flash images that feel out of your control
Even though these thoughts don’t reflect your character or intentions, they can trigger shame, fear, or panic — especially when you don’t understand where they’re coming from.
Why Do Intrusive Thoughts Take Over?
Intrusive thoughts often come from a combination of:
🧠 A nervous system stuck in survival mode
When the brain feels unsafe — even on a subtle, subconscious level — it becomes hyper-vigilant. Thoughts become louder, faster, more negative, and harder to stop.
🧩 Unresolved memories or past experiences
Sometimes the brain is trying to make sense of old fears, old stories, or old pain. Intrusive thoughts are often symptoms of unfinished processing rather than actual danger.
💔 Inner parts that feel overwhelmed
We all have different inner “parts” — protective parts, scared parts, perfectionist parts, anxious parts. When these parts don’t feel heard or supported, they can fire off intrusive thoughts to get our attention.
⚡ Body tension and stored stress
What the body holds, the mind often echoes. Tightness, activation, or numbness in the body can trigger mental loops and intrusive patterns.
How EMDR, Parts Work & Somatic Therapy Help You Break Free
1. EMDR Therapy: Reprocessing the Root of the Thought
EMDR (Eye Movement Desensitization and Reprocessing) helps your brain:
Locate the origin of the intrusive thought
Reduce the emotional charge around it
Reprocess the memory or fear that’s fueling it
Build new, healthier beliefs about yourself
After EMDR, thoughts that once felt terrifying often lose their intensity or stop showing up altogether.
2. Parts Work (Internal Family Systems): Calming the Inner Conflict
Many intrusive thoughts come from parts of you that feel:
Scared
Worried
Protective
Overwhelmed
Parts Work helps you:
Understand why that part is sending intrusive signals
Build compassion and communication with it
Reduce internal pressure and fear
Shift from “my thoughts are attacking me” to “a part of me is trying to protect me”
When your inner parts feel safe, your thoughts soften.
3. Somatic Therapy: Releasing the Body’s Grip on the Thought
Intrusive thoughts aren’t just mental — they’re physical.Somatic therapy helps you:
Tune into the body’s reactions
Release stored tension, fear, or activation
Create a sense of safety inside your nervous system
A regulated body makes for a quieter mind.
Imagine This…
The thought pops up — and instead of spiraling, it passes.
Your brain feels calmer, quieter, less reactive.
You no longer fear what your mind might show you.
You feel in control again.
Your inner world feels safer, more grounded, more whole.
This is what EMDR, Parts Work, and Somatic Therapy can do.
Is It Time to Get Support?
If you feel like your thoughts are controlling you — or if the fear of the thoughts is interfering with your life, sleep, relationships, or work — therapy can help you get your life back.
You deserve a mind that feels like a safe place to be.
If you’re ready to release intrusive thoughts and feel grounded again, we are here to help.
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