Question

There is no way to distinguish it with 100% certainty

Another way to look at it: no thoughts are any more our "own" than others. All thoughts are just thoughts. Some thoughts are helpful and relevant the the present moment or immediate situation. Some thoughts are unhelpful and distracting. Intrusive thoughts are those unhelpful thoughts that keep taking our attention. Try not to get too caught up in distinguishing the two, because that will just become another way you worry about the thoughts, and give them more attention. No thought needs to be worried about because they aren't reflections of our true desires. They're all just thoughts, whether they're about wanting a sandwich or wanting to hurt someone.

This article may help you: https://www.treatmyocd.com/blog/intrusive-thoughts-normal Intrusive thoughts are unwelcome and attack what you value. If it causes distress, fear, etc, it’s likely intrusive.

My therapist said intrusive thoughts are thoughts we don’t want to think and would not normally choose to think. They come out of nowhere sometimes with no context. Intrusive thoughts make you fearful you are going against your own morals.

I would say it’s the negative thoughts that keep coming even after you want them to stop.

For me, when I describe it as having a volume level of sound. Like they get really loud in my head.

Such a good question. I’m working on this too, and it’s really hard. I’m still in the beginning stages, but I’m starting to notice the difference between what anxiety feels like vs what’s actually real. My therapist explained that intrusive thoughts are usually sudden, unwanted, and go against our values—they’re more about fear than truth. I’m learning to sit with the anxiety and not react right away, even when it feels super urgent