Finding space with intrusive thoughts or a busy mind
Intrusive thoughts and a busy mind can feel overwhelming – constant noise that’s hard to switch off. But these experiences are part of being human, not a sign that something is wrong. In this episode, CBT therapist Josh Munn joins Dr Lee David to explore how compassion, curiosity and small values-based actions can help create more space and calm within the mind, even when thoughts keep coming.
Intrusive thoughts are uninvited mental events – sudden words, images or impulses that appear without intent. They can occur in anyone, but for people living with anxiety, worry or OCD, these thoughts often feel more intense, persistent or distressing. What matters most is how we respond. When we judge or resist them – trying to suppress or control the thought – anxiety increases and the cycle strengthens. When we meet them with understanding, curiosity and acceptance, the mind begins to settle, creating more space to focus on what truly matters.
The mind can work a bit like an email inbox – messages arrive all day, some useful, some pure spam. We can’t stop them coming in, but we can choose how to handle them. There’s no need to clear the inbox completely; it’s more about responding with less urgency and a little more kindness. When we stop arguing with every unwanted message, the mental noise begins to settle and the mind becomes calmer.
Much of the struggle comes from what happens next – the invisible mental habits that develop when we try to push discomfort away. Rumination, checking and constant reassurance seeking can offer brief relief, but they also keep anxiety alive. Seeing these as coping attempts rather than personal flaws allows for gentler change. The first step is simply to pause, notice what’s happening and reconnect with what matters most, instead of trying to think our way out of unease.
One helpful approach is the ACE practice – Acknowledge, Come back into the body, Engage with the world. Acknowledge what’s here, notice your feet on the ground or take a slow breath, then rejoin what’s happening around you. This simple shift steadies attention and helps you regain a sense of choice, even when thoughts are racing.
Compassion plays a central role in this process. Self-criticism triggers the body’s threat system, narrowing focus and fuelling tension. Kindness has the opposite effect — it softens the body, widens perspective and restores balance. From that gentler stance, it becomes easier to take small, values-led actions, even when the mind remains busy.
Intrusive thoughts can easily pull us away from the people and experiences that give life meaning. Reconnecting with our values — and acting on them even when the mind is noisy — helps us return to purpose and freedom. It’s not about waiting for calm before living, but about finding space to live well alongside the thoughts that come and go.
Choice Space takeaways
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Intrusive thoughts are part of being human – they don’t define who you are.
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Anxiety and OCD can make them feel more intense, but understanding reduces their power.
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Fighting or suppressing thoughts strengthens the cycle; gentler acceptance breaks it.
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Curiosity and compassion calm the mind more effectively than control or avoidance.
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Use the ACE practice – Acknowledge, Come back into the body, Engage with the world to steady attention.
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Small, values-led actions help you live well alongside a busy mind.
About the guest
Josh is a CBT, EMDR and ACT therapist with a deep passion for supporting people living with anxiety, OCD and ADHD. He sees therapy as more than symptom reduction — it’s about helping people reconnect with their values, find freedom from unhelpful cycles and build lives that feel meaningful. Josh brings warmth, curiosity and genuine care to his work, sharing insights and practical tools to make evidence-based strategies more accessible to those who need them. You can connect with Josh via instagram and TikTok or through his website.
