Intrusive thoughts are uninvited mental events—images, urges, or ideas that appear suddenly and feel distressing precisely because they conflict with your values. Research published in the Journal of Obsessive-Compulsive and Related Disorders (2022) found that over 94 percent of the general population experiences intrusive thoughts, and that the critical difference between those who cope well and those who struggle lies not in the content of the thoughts but in the meaning assigned to them. In relationships, intrusive thoughts often revolve around themes of doubt, jealousy, harm, or unworthiness. This worksheet helps you externalize these thoughts, track the patterns, and practice a three-step defusion process: notice, label, and release.