Intrusive thoughts are a thing with anxiety even though they are not often talked about. It’s for this reason I shared a link to an article on Facebook recently – “The Debilitating Anxiety Symptom No One Ever Talks About” – and the response was overwhelming. I promised to do a blog to do a deeper dive into this topic and share actual real-life examples of uncomfortable and unwanted intrusive thoughts that seemingly appear out of no-where when you have anxiety. And of course, I’m using these real-life examples to highlight some of the many biochemical root causes and nutritional solutions: low GABA, low serotonin, low zinc, low vitamin B6 (and pyroluria) and hormone imbalances. These root cause solutions are all backed by research and clinical results.
You’ll also discover that intrusive thoughts are more common than you’d expect and it’s not just you who experiences them.
Katelyn, author of the above article, shared this about her intrusive thoughts (and this is part of what I shared on Facebook):
As I gained more life experiences, my intrusive thoughts developed into other fears. Now that I was older, these thoughts turned into new scenarios, ones that felt more real. For example, when I started driving, I’d see myself veering off the road, hitting a side rail, flying off a ledge, or running head-on into a semi. I didn’t really want to do any of these things. I just wanted to get to my destination, but these thoughts would keep running through my mind, and I couldn’t stop them.
I did not realize intrusive thoughts were a ‘thing,’ and I thought this was just me
The Facebook post and article quickly resonated with many women with someone saying “I have never identified with an article more…wow.”
One woman said “I did not realize intrusive thoughts were a ‘thing,’ a symptom of something” and someone else said “I thought this was just me.”
Someone else responded: “I thought it was only me as well. I’ve had thoughts like this nearly my entire life.”
(You can read the entire article here: The Debilitating Anxiety Symptom No One Ever Talks About)
The purpose of this blog is to share actual feedback so you can see how varied these intrusive thoughts can be. And recognize that they are a thing and that you are not alone if you experience them.
And then use these cases to illustrate the variety of root causes (and solutions) and show how some of them are very interconnected: like zinc and vitamin B6 for pyroluria, for making GABA and serotonin, and also for hormone balance (more on that below).
A definition from The Anxiety and Depression Association of America
In case you need a definition: “Unwanted intrusive thoughts are stuck thoughts that cause great distress. They seem to come from out of nowhere, arrive with a whoosh, and cause a great deal of anxiety.
The content of unwanted intrusive thoughts often focuses on sexual or violent or socially unacceptable images. People who experience unwanted intrusive thoughts are afraid that they might commit the acts they picture in their mind. They also fear that the thoughts mean something terrible about them….
Unwanted intrusive thoughts can be very explicit, and many people are ashamed and worried about them, and therefore keep them secret.” ~ The Anxiety and Depression Association of America (ADAA).
The ADAA offers an excellent overview that is worth reading, but unfortunately they do not offer any of the nutritional solutions that we know can eliminate these uncomfortable intrusive thoughts.
GABA support with the amino acid GABA
Assessing for and addressing low GABA levels is the first place I start because you get results so quickly if low GABA is one of the root causes.
Jacqueline shared this on the Facebook post about intrusive thoughts: “GABA definitely helped me with this! Also meditation has helped me to learn to stay present. The two combined are helpful.”
Tiffany shares how Source Naturals GABA Calm helps her: “I have definitely noticed that sublingual GABA Calm that you suggest helps calm my overactive brain.”
Elicia offered this input about GABA on the seasonality of GABA blog and needing more in winter:
I use GABA Calm and usually take 1 or 2 a day. The past two days I’ve taken 4 because I suspected that I needed an increase.
I take it for physical anxiety, insomnia and intrusive thoughts. My symptoms had been worsening recently. The increased GABA seems to be helping.
Intrusive thoughts is one of the symptoms on the low GABA section of the Amino Acids Mood Questionnaire: “Have intrusive thoughts, perseverate or have an overactive brain or have unwanted thoughts – thoughts about unpleasant memories, images or worries.”
This is not in my book or on the original questionnaire but was added in 2017 based on new GABA research on intrusive thoughts. I blogged about this here: GABA helps with inhibition of unwanted thoughts (and have added more recent supporting research on the glutamate/GABA balance i.e. increased glutamatergic excitation and reduced GABAergic inhibition.)
Serotonin support with the amino acid 5-HTP (or tryptophan)
Assessing for and addressing low serotonin levels would be the next step for the same reason – you get results so quickly if low serotonin is one of the root causes.
Yosef shared this about his anxiety, panic and intrusive thoughts on the GABA blog on intrusive thoughts hoping low GABA might be his root cause, with GABA as a solution:
I have issues with intrusive thoughts that present daily challenges. On top of that, I have been living with anxiety and panic issues for so long that I have adjusted to the limitations (I work from home, order pretty much everything online and have a very tolerant wife). I’ve been trying mindfulness for the intrusive thoughts, but if GABA might help with that and the panic (and perhaps help me unlearn the agoraphobia) that would be awesome. Imagine being able to go on vacations with my wife!! I’m ordering some and will give it a shot.
About 6 weeks later he shared that he didn’t notice a drastic difference with GABA but that serotonin support did help. He used 5-HTP and shared these wonderful results after using it for only a week:
What did make a difference is 5-HTP (Now – 100mg). I’ve been using it for a week so far. It was recommended by Dr. Amen (the brain doctor) who says it is helpful with OCD, intrusive thoughts, and the like. You take it before going to sleep. It used to be that I had trouble falling asleep because of the “noise” in my head – random anxious thoughts, jumpiness. I would usually need to have something playing (podcast, music, anything) to help me fall asleep. So far, on 5-HTP I find it easier to fall asleep, I don’t have to search for the right podcast, etc. I just feel really tired and fall asleep.
He did a trial of GABA and then a trial of 5-HTP when GABA didn’t help. This is exactly what I would have done. Tryptophan is also an option when 5-HTP is not tolerated.
You’ll see intrusive thoughts listed as “Obsessive thoughts or behaviors” on the low serotonin section of the Amino Acids Mood Questionnaire
5-HTP and tryptophan are listed in this paper: Nutraceuticals in the treatment of obsessive compulsive disorder (OCD): a review of mechanistic and clinical evidence.
Low zinc and low vitamin B6 (and pyroluria)
Low zinc and low vitamin B6 is common with the social anxiety condition called pyroluria. Kez shared how addressing pyroluria/pyrrole disorder resolved her intrusive or ruminating thoughts:
I noticed after being diagnosed with pyrolle disorder that when I had been taking zinc and vitamin B6 supps for a couple of years, the ruminating thoughts left me and my head was peaceful.
Before starting on the zinc and vitamin B6, she described her intrusive thoughts as follows:
Everything would go around and around in my head, it never stopped. And if my son was a few minutes late home, I would picture him in an accident dead on the side of the road. All really negative stuff. When I realised it had stopped it was such a relief.
She confirmed that she didn’t use 5-HTP/tryptophan or GABA. However the pyroluria protocol helps with the production of GABA and serotonin, and also helps to balance sex hormones (more on that below).
You’ll see “Neurotransmitter imbalances, especially low serotonin” on the Pyroluria Questionnnaire.
In one study, Alterations of serum zinc, copper, manganese, iron, calcium, and magnesium concentrations and the complexity of interelement relations in patients with obsessive-compulsive disorder, patients with obsessive-compulsive disorder had low zinc, iron and magnesium.
In another study, Depressive Symptoms in Middle-Aged and Elderly Women Are Associated with a Low Intake of Vitamin B6: A Cross-Sectional Study, they looked at anxiety symptoms like “feeling tense, restless, or panicky; feeling something awful will happen; having worrying thoughts” and low vitamin B6.
Hormonal imbalances: more than 3 x the intrusive thoughts
In this study summary, Hormone levels may provide key to understanding psychological disorders in women, the authors share that “a common symptom of mood and anxiety problems is the tendency to experience repetitive and unwanted thoughts. These ‘intrusive thoughts’ often occur in the days and weeks after a stressful experience.” In this particular study the women watched a 14-minute stressful film containing death or injury and then salivary hormone levels were measured.
In this study “women in the ‘early luteal’ phase… had more than three times as many intrusive thoughts.” The luteal phase happens after ovulation i.e. about 16 to 20 days after the start of their period.
The authors conclude that “Women at a particular stage in their monthly menstrual cycle may be more vulnerable to some of the psychological side-effects associated with stressful experiences.”
If your intrusive thoughts ramp up in the luteal phase it’s important to consider the role of hormone imbalances.
But keep in mind that the pyroluria protocol also helps to balance sex hormones. And that tryptophan and GABA help to balance hormones too: Tryptophan for PMS: premenstrual dysphoria, mood swings, tension, and irritability.
As I mentioned above, I typically like to start with addressing low serotonin and/or low GABA because the amino acids offer quick relief, and they give you time to dig deeper into other causes like hormonal imbalances. I also always consider pyroluria with anyone who is anxious so that’s high on the list too. We can see results in a week when we figure out the correct doses.
In part 2, I share one woman’s story of how a lifetime of horrible and bizarre intrusive thoughts were eliminated by a low carb/high fat diet (not as strict as keto).
Stay tuned for part 3 of this blog where I’ll address other possible root causes of intrusive thoughts: low magnesium, low iron, gluten issues, discontinuation syndrome, Lyme disease, mold toxicity, heavy metals, toxins, infections, TBI and trauma.
Resources if you are new to using GABA and 5-HTP/tryptophan as supplements
If you are new to using the the amino acids GABA or 5-HTP/tryptophan as supplements, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution (you can see the low GABA and other low neurotransmitter symptoms) and a brief overview here: Anxiety and targeted individual amino acid supplements: a summary.
If you suspect low levels of GABA or low serotonin and do not yet have my book, The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings, I highly recommend getting it and reading it before jumping in and using amino acids so you are knowledgeable. And be sure to share it with the team you or your loved one is working with.
The book doesn’t include product names (per the publisher’s request) so this blog, The Antianxiety Food Solution Amino Acid and Pyroluria Supplements, lists the GABA products that I use with my individual clients and those in my group programs.
If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program (if you have low GABA symptoms). This is a paid online/virtual group program where you get my guidance and community support. Here is the budget-friendly GABA QuicksStart Homestudy version.
If you also need serotonin support, the Serotonin QuickStart Program is a good place to get help. This is also a paid online/virtual group program where you get my guidance on using tryptophan and 5-HTP safely, and community support during 5 LIVE Q&A calls. You can sign up to be notified when the next live launch of this program is happening.
If you are a practitioner, join us in The Balancing Neurotransmitters: the Fundamentals program. This is also a paid online/virtual program with an opportunity to interact with me and other practitioners who are also using the amino acids.
We appreciate Katelyn for writing the article I shared and everyone for being willing to share their stories so we can all learn and feel better.
Let’s change this and talk about intrusive thoughts so we don’t have to feel alone and so we can find solutions. As Katelyn says: “If you struggle with intrusive thoughts, share them. The more we share these experiences, the better we can understand ourselves and others and the more we can help one another. Know you are not alone.”
I’ll add this: and share your success with nutritional solutions when something works for you. Share it with your friends and your health practitioner.
Now I’d love to hear from you …
Did you know intrusive thoughts are a ‘thing,’ or did you think it was just you?
Has any of the above helped you: GABA, 5-HTP or tryptophan, zinc and/or vitamin B6?
And have you observed more intrusive thoughts after ovulation and before your next period?
Feel free to ask your questions here too.