Table of ContentsView AllTable of ContentsWhat Are OCD Thoughts?Compulsions & Obsessive ThoughtsWhy Suppression BackfiresSeparating Thought From IdentityHandling Guilt and ShameGetting Help with OCD ThoughtsFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
What Are OCD Thoughts?
Compulsions & Obsessive Thoughts
Why Suppression Backfires
Separating Thought From Identity
Handling Guilt and Shame
Getting Help with OCD Thoughts
Frequently Asked Questions
Close
If you haveobsessive-compulsive disorder (OCD), you may find yourself trying to figure out how to stopOCD thoughts. You are not alone. While managing obsessive thoughts won’t stop OCD, it can make coping with the condition easier.
However, what many people with OCD don’t realize is that the distressing thoughts they experience are not necessarily something that they have (or can have) control over. While this fact might initially make you feel stressed, understanding how your OCD thinking works and why it happens will help you develop more effective ways to cope.
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What Is Obsessive-Compulsive Disorder (OCD)?
A 2014 study published in theJournal of Obsessive Compulsive and Related Disordersinterviewed 777 college students in 13 different countries and found that around 94% of them had experienced at least one unwanted intrusive thought during the previous three months.
While many people experience these odd or even disturbing thoughts, most people don’t register them as an issue in their daily lives. The problem is when they become not just intrusive but obsessive.
A person with OCD can experienceintrusive thoughtsrelentlessly and with an intensity that can seriously affect their well-being. Rather than having a neutral response to a passing thought, a person with OCD experiences a response in their mind and body.
The more they perseverate on the thought, the more anxiety they experience. The cycle can be distressing and may impact their ability to function.
You may not be able to control whether an intrusive thought pops into your head, but you can control how you react to it.
If you have OCD and struggle with intrusive thoughts, here is some key information about why these thoughts happen and how you can learn to cope with them.
What Is an Obsessive Thought?
Thought-Action Fusion
People with OCD may believe that simply thinking about something disturbing (such as molesting a neighbor or killing their spouse) is morally equivalent to carrying out the act. They may even believe that if they have a thought (such as getting into a car crash or contracting a serious disease), it means the eventwillhappen—unless they do something to prevent it.
This is calledthought-action fusion, and it is one reason that intrusive thoughts are more distressing for people with OCD.
Instead of letting their thoughts come and go, people with OCD often take personal responsibility for the thoughts they have. They also tend to interpret these thoughts as being more significant than they really are.
Thought-Action Fusion and OCD
Perceiving thoughts as being urgent and important makes a person feel that they must immediately act on or respond to them in the “right” way. A person with OCD may developcompulsionsin response to their obsessive thoughts.
Behavioral Compulsions
Behavioral compulsions are actions and behaviors that are used in an attempt to alleviate the distress intrusive thoughts cause. Compulsions can be a little like superstitions for people with OCD. Often, the person recognizes that the behaviors are not rational (this is known asinsight), but the fear of what they believe will happen if they don’t perform them is compelling.
Completing a ritual temporarily relieves the anxiety but keeps a person stuck in the cycle because it reinforces the obsessive thinking.
For example, a person who obsesses about their home burning down while they are at work might compulsively check that the stove is off before they leave the house every day. When they return home at the end of the day and their house has not burned down, it reinforces the belief that their ritual (for example, checking a certain number of times or checking in a specific order) “worked.”
Mental Compulsions
Compulsions can also be mental. For example, a person might believe that if they do not “think through” or analyze a thought sufficiently, it will become a reality. Thinking about a “bad” thought can also be an attempt to neutralize it or “balance it out.”
Repeatedly giving attention and mental energy to an intrusive thought can initially feel like productive problem-solving. In reality, the obsessive pattern of thinking doesn’t usually give someone with OCD any helpful insight.
In fact, it’s more likely to make a person’s anxiety worse. Perseverating also keeps the cycle of intrusive thoughts and compulsive behaviors going.
Why Thought Suppression Backfires
While you might want to know how to stop OCD thoughts, trying to suppress or eliminate such thoughts can actually backfire. If a person with OCD believes that their intrusive thoughts are dangerous, they may try to closely monitor them. It may feel like necessary vigilance, but the intensity with which someone monitors their own thinking can easily becomehypervigilance.
While it might seem like a good solution, it’s not easy—and it doesn’t necessarily work. Research has shown thatthought suppressionin people with OCD can lead to the development of more intrusive thoughts.
Accepting the thoughts does not mean you are giving up. Understanding that you don’t have control does not mean you are giving the intrusive thoughts control over you.
Thought Stopping and Controlling Obsessive Thoughts
What to Do Instead of Stopping OCD Thoughts
The first step you take might be to simply pause when the thought comes up rather than immediately responding to its urgent demand.
It might be uncomfortable to consider the thought from a distance and resist the urge to perform a ritual. Over time, defusing your obsessive thoughts this way can actually help you feel more in control.
Once you are able to put some space between you and your thoughts, you can start to look at them more objectively. Then, you can figure out what triggers the thoughts and take a closer (but non-judgmental) look at how you react.
Cognitive Distortions and OCD
Separating Your OCD Thoughts From Your Identity
Even if you don’t experience thought-action fusion, you likely have to deal with obsessive thoughts on a daily basis if you have OCD. You may feel so overwhelmed at times that you would give anything to stop the cycle.
Although it is easier to say than to believe, thoughts are just strings of words and are not inherently dangerous. You are not obliged to take a thought seriously just because your brain generated it.
You Are Not Your Thoughts
Moreover, your thoughts do not necessarily say anything about you. Having a “bad” thought does not mean that you are a “bad” person.
Try to remember that intrusive thoughts don’t always align with your core values, beliefs, and morals. In fact, OCD thoughts tend to attack and focus on the things that offend you. The same can be true for intrusive thoughts that cause fear, which tend to be based on what you are most concerned about (for example, the health and safety of your family).
10 Cognitive Distortions That Can Cause Negative Thinking
People with OCD can feel an overwhelming amount of fear and guilt about the intrusive thoughts they experience.They may also experience deepshame, embarrassment, and even self-hatred.
Try to be kind and patient with yourself. Remember that everyone experiences intrusive thoughts at times, and they are not something you are expected to be in control of. It is a good practice to recognize the intrusive thought or feeling you are having, but that does not mean you have to identify with it.
Once you accept that you cannot completely control your thoughts, you can start building the habit of acknowledging them without letting them take control.
People with OCD can also experience depression,anxiety, substance use disorders, and other mental health conditions.
Shame and Guilt in OCD
If your OCD thoughts are making it hard for you to function at home, school, or work, and you feel that you cannot cope with them, talk to a doctor or mental health professional. While it can be difficult to ask for help, there are treatments for OCD that could help you feel better.
How OCD Is Treated
Medication for OCD
Many people with OCD take one or moremedicationsto help them manage symptoms. They may take antidepressants, anti-anxiety medications, or other commonly prescribed drugs for mental health conditions.
Some people with OCD also useherbal or natural supplementsto help manage their symptoms. However, it is not always safe to take these products with prescription medications. If you want to try analternative remedy, ask a doctor.
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Therapy for OCD
Several types ofpsychotherapycan be used to help someone with OCD manage obsessive thoughts. The most common is cognitive behavioral therapy (CBT), specifically an approach known asexposure therapy.
People with OCD are often treated using an approach called exposure and response prevention therapy (ERP).In ERP, you and a therapist will work directly with your obsessive thoughts as well as any associated compulsions. You will use techniques like role-playing situations that cause you distress and talking through your thought process with your therapist.
It might feel overwhelming or frightening to think about confronting your thoughts, but keep in mind thatexposure workis done slowly, gradually, and with plenty of support.
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Mindfulness for OCD
If you have OCD, mindfulness techniques may help you develop a more objective perspective on your obsessive thoughts. Mindfulness exercises might already be part of your therapy, but you can also try them on your own. There are evenappsyou can use to track your progress.
Many people with OCD ultimately need more than one type of treatment to effectively manage their symptoms. A doctor or therapist can help you find the combination that works best for you.
Deep Brain Stimulation Can Help Treat OCD Symptoms, Studies Show
A Word From Verywell
Everyone experiences occasional intrusive thoughts. While they can be odd or even disturbing, most people don’t think too much about them—the thoughts simply come and go. If you have OCD, however, these thoughts can become obsessive. You may find it difficult to cope, and they may make it hard for you to function in your daily life.
Try to resist the urge to push the intrusive thoughts away. Suppression might feel like a logical solution, but it can actually intensify, rather than lessen, the obsessiveness and distress you experience around them.
Your thoughts are real, but make it your goal to acknowledge them without identifying with them. It can help if you avoid analyzing or questioning these thoughts too much, which will only keep the cycle going.
If you are struggling to cope with intrusive thoughts, talk to a doctor or a mental health provider. If you have OCD, there are treatments that can help you manage your symptoms.
If you or a loved one are struggling with OCD, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat 1-800-662-4357 for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.
If you or a loved one are struggling with OCD, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat 1-800-662-4357 for information on support and treatment facilities in your area.
For more mental health resources, see ourNational Helpline Database.
Frequently Asked QuestionsWhile medication and therapy are the first-line treatment options, there are strategies you can use on your own to manage OCD.Get enough sleep: Research has found that poor sleep quality is associated with more severe OCD symptoms.Get regular exercise: One study found that aerobic exercise may lead to reductions in OCD symptoms, particularly when used to augment other OCD treatments.Manage stress: High-stress levels can worsen OCD thoughts and behaviors. Relaxation strategies that relieve stress can help, such as mindfulness, meditation, and progressive muscle relaxation.OCD doesn’t just go away and there is no “cure” for the condition. While it may not be possible to stop OCD and obsessive thoughts entirely, you can learn how to manage the symptoms and live with the condition.The two main treatments for OCD, medication and talk therapy, can be very effective for relieving OCD.Medications can help relieve symptoms of OCD, and talk therapy can help people learn to manage OCD thoughts and learn to better tolerate feelings of distress.
While medication and therapy are the first-line treatment options, there are strategies you can use on your own to manage OCD.Get enough sleep: Research has found that poor sleep quality is associated with more severe OCD symptoms.Get regular exercise: One study found that aerobic exercise may lead to reductions in OCD symptoms, particularly when used to augment other OCD treatments.Manage stress: High-stress levels can worsen OCD thoughts and behaviors. Relaxation strategies that relieve stress can help, such as mindfulness, meditation, and progressive muscle relaxation.
While medication and therapy are the first-line treatment options, there are strategies you can use on your own to manage OCD.
OCD doesn’t just go away and there is no “cure” for the condition. While it may not be possible to stop OCD and obsessive thoughts entirely, you can learn how to manage the symptoms and live with the condition.
The two main treatments for OCD, medication and talk therapy, can be very effective for relieving OCD.Medications can help relieve symptoms of OCD, and talk therapy can help people learn to manage OCD thoughts and learn to better tolerate feelings of distress.
Strategies for Living With OCD
13 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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American Psychiatric Association.Diagnostic and Statistical Manual of Mental Disorders.5th ed. Washington, DC; 2013.
Barrera TL, Norton PJ.The appraisal of intrusive thoughts in relation to obsessional-compulsive symptoms.Cogn Behav Ther. 2011;40(2):98-110. doi:10.1080/16506073.2010.545072
Benzina N, Mallet L, Burguière E, N’Diaye K, Pelissolo A.Cognitive dysfunction in obsessive-compulsive disorder.Curr Psychiatry Rep. 2016;18(9):80. doi:10.1007/s11920-016-0720-3
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