Untangling OCD: How Our Thoughts Can Play Tricks On Our OCD
Do you ever find yourself caught in a loop, where certain thoughts or worries just won't let go, even when you try to push them away?
Perhaps you feel an intense urge to perform certain actions repeatedly, believing it will prevent something bad from happening, or simply bring you a moment of relief? You're not alone in these struggles. Many people experience similar patterns, and it can be incredibly isolating and distressing when these thoughts and behaviors start to take over your life.
This persistent cycle of unwanted thoughts (obsessions) and repetitive behaviors or mental acts (compulsions) is often characteristic of Obsessive-Compulsive Disorder (OCD). It’s more than just being a "neat freak" or "a bit of a worrier." For individuals with OCD, these thoughts and urges can become incredibly intense, intrusive, and time-consuming, significantly impacting daily life and well-being. The mind can become a very tricky place, making you feel like you're constantly battling against your own thoughts.
Common Cognitive Distortions When Struggling With OCD
One of the most powerful tools in understanding and managing OCD comes from recognizing how our thoughts can sometimes become distorted. These "cognitive distortions" are essentially unhelpful ways of thinking that, when left unchallenged, can fuel the cycle of obsessions and compulsions. They can make mountains out of molehills and convince us of things that aren't truly rational.
While many cognitive distortions exist, there are three that often show up as unwelcome guests in the minds of those struggling with OCD. Seeing them for what they are can be a real "aha!" moment, helping you realize that it’s not you that’s flawed, but rather the way your mind is interpreting information.
1. All-or-Nothing Thinking (Dichotomous Thinking)
This distortion involves seeing situations in extreme, black-and-white terms, with no middle ground. For someone with OCD, this might manifest as:
Example Irrational Thought: "If I don't wash my hands exactly five times, I will definitely get sick, or something terrible will happen to my family. There's no in-between; either I'm perfectly safe or completely doomed."
Possible Alternative Rational Thought: "Washing my hands thoroughly once or twice is enough to be clean. While there's always a small risk of germs, I'm not entirely unprotected if I don't perform the ritual perfectly. Life exists in shades of gray, and my safety isn't dependent on a rigid number."
The "aha!" here is realizing that perfect safety or complete failure aren't the only two options. Life is full of nuances, and recognizing that can free you from the rigid demands of an all-or-nothing mindset.
2. Magnification (Catastrophizing)
This distortion involves blowing things out of proportion, focusing on the worst possible outcome, even when the actual risk is very small. For those with OCD, even a minor uncertainty can escalate into a full-blown catastrophe.
Example Irrational Thought: "I felt a fleeting doubt about locking the door. This means I probably left it wide open, and my house will be robbed, and everything I own will be gone, and it will be all my fault."
Possible Alternative Rational Thought: "It's normal to have a fleeting doubt sometimes, but I recall locking the door as usual. The actual risk of my house being robbed because of a single fleeting thought is incredibly low. I can handle a minor inconvenience if it occurs, but it's not a catastrophe."
The "aha!" moment with catastrophizing is understanding that your thoughts are often exaggerating the true risk. By learning to challenge the "worst-case scenario" and ground yourself in reality, you begin to dismantle its power.
3. Overgeneralization
With overgeneralization, a person takes the experience of one or two events and applies it broadly to all future situations, often using words like "always" or "never". In OCD, a single instance of anxiety can lead to sweeping conclusions.
Example Irrational Thought: "I felt anxious when I was near that public trash can, so I will always feel anxious in public places, and I'll never be able to go out comfortably again."
Possible Alternative Rational Thought: "I felt anxious near that specific trash can, but that doesn't mean every public place will trigger the same intense anxiety. There have been times I've been comfortable in public (or at least less anxious). I can learn to manage this specific trigger, and it doesn't predict all my future experiences."
The "aha!" in identifying overgeneralization is realizing that one isolated incident doesn't define your entire future or capability. By looking for exceptions and understanding that experiences aren't always universally applicable, you can break free from limiting beliefs.
Challenging These Thought Patterns
Recognizing these distortions is the first step, and it's a powerful one. It allows you to externalize the problem, seeing it as something separate from who you are as a person. The key then is to actively challenge these thoughts. When you catch yourself engaging in all-or-nothing thinking, catastrophizing, or overgeneralizing, pause. Take a deep breath. Then, ask yourself:
"Is it truly all or nothing? What's the middle ground here?"
"Am I blowing this out of proportion? What's the actual likelihood of the worst-case scenario happening?"
"Is this always true? Can I think of any exceptions?"
This practice takes time and effort, but even a small shift in your thinking can lead to a noticeable reduction in your anxiety and distress.
Need More Support? We Can Help.
If you find yourself consistently battling these thought patterns or if OCD is significantly impacting your life, please know that you don't have to face it alone. Cognitive Behavioral Therapy (CBT) is an evidence-based approach that specifically addresses these types of irrational thoughts and provides tools to develop more helpful coping strategies.
Our experienced counselors at Sequoia Counseling Group specialize in OCD treatment. We can help you identify your unique thought patterns, develop personalized strategies, and empower you to regain control over your life. Reach out today for a free 15-minute consultation to discuss your options. We offer both in-person and virtual sessions in Las Vegas, NV, and virtual sessions across California, Nevada, Georgia, and Virginia.