OCD Common Uncontrollable Thoughts Affecting OCD Sufferers By Owen Kelly, PhD Owen Kelly, PhD Owen Kelly, PhD, is a clinical psychologist, professor, and author in Ontario, ON, who specializes in anxiety and mood disorders. Learn about our editorial process Updated on November 20, 2020 Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Daniel B. Block, MD Medically reviewed by Daniel B. Block, MD LinkedIn Twitter Daniel B. Block, MD, is an award-winning, board-certified psychiatrist who operates a private practice in Pennsylvania. Learn about our Medical Review Board Print Verywell / Bailey Mariner Table of Contents View All Table of Contents Typical OCD Thoughts Thought Suppression Self-Help Strategies A core symptom of obsessive-compulsive disorder (OCD) is obsessions, which are unwanted, distressing, and uncontrollable thoughts. The content and themes of these intrusive thoughts vary but are often of a disturbing nature. Typical OCD Thoughts Each person with OCD will have a different experience with obsessions, but common thoughts or thought patterns include: Aggressive or disturbing ideas (e.g. thoughts of murdering a spouse or child) Concerns about unwittingly causing injury (e.g. hitting a pedestrian while driving) Constant worry about catching a deadly disease and/or contaminating others with your germs Disturbing sexual and/or religious imagery that might include sexual assault or inappropriate sexual acts Fears about contamination with environmental toxins (e.g. lead or radioactivity) Fear of harming inanimate objects Fears of forgetting or losing something Intense fear that something horrible will happen to a loved one Profound worry about doing something extremely embarrassing (e.g. screaming out an obscenity at a funeral) Strong need to reorder things until they feel "just right" 3 Simple Ways to Stop Worrying Research has shown that strange, even disturbing, thoughts pop into most people's minds on a daily basis. While the majority of people are able to continue going about their day without giving the thoughts a second thought, the experience can be profoundly distressing, even debilitating, for people with OCD. To cope with the day-to-day occurrence of these intrusive thoughts, people with OCD develop compulsions to try to relieve the anxiety created by the obsessions. Thought Suppression People with OCD may react to intrusive thoughts by trying to suppress them, though it often makes them come back worse than before. The behavior leads to a cycle of continued thought suppression, which causes more distressing thoughts (and may even create obsessions). If you have OCD, you should know that there are many psychological and medical treatments that can effectively reduce the intensity and frequency of obsessions. Self-Help Strategies Along with therapy and medication, there are also self-help strategies that may be beneficial if you are learning to cope with and control obsession thoughts. Find a Distraction Try going for a walk, listening to music, playing a video game or reading a book for at least 15 minutes to take your focus away from your obsessive thoughts. Delaying your attention to them will help them feel less urgent. The more you practice shifting your focus, gradually doing so for longer periods of time, you may find your thoughts change or you become less anxious about them. Journal Your Thoughts Jot down your worries as soon as they occur. Seeing just how many of them there are, as well as the pattern of repetition regarding your thoughts, may improve your sense of control. Practice Self-Care Reducing stress by eating right, exercising regularly, and getting enough sleep will improve your overall health and, in turn, can help you cope more effectively with your obsessive thoughts. Use Relaxation Techniques Meditation, deep breathing, mindfulness exercises, or even just a warm bath are techniques that can help you keep your stress levels in check. Join a Support Group Being around others who have been through what you are going through and understand how you feel can help you feel less alone. Ask your therapist or doctor if there are local support groups for OCD. There are also online communities and forums, many of which offer useful resources in addition to a connection. The Best Online Therapy Programs We've tried, tested and written unbiased reviews of the best online therapy programs including Talkspace, Betterhelp, and Regain. 2 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Bouvard M, Fournet N, Denis A, Sixdenier A, Clark D. Intrusive thoughts in patients with obsessive-compulsive disorder and non-clinical participants: a comparison using the International Intrusive Thought Interview Schedule. Cogn Behav Ther. 2017;46(4):287-299. doi:10.1080/16506073.2016.1262894 Mckay D, Abramowitz J, Storch E. Ineffective And Potentially Harmful Psychological Interventions For Obsessive-Compulsive Disorder. International OCD Foundation Additional Reading American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). doi:10.1176/appi.books.9780890425596 Pearcy CP, Anderson RA, Egan SJ, Rees CS. A systematic review and meta-analysis of self-help therapeutic interventions for obsessive-compulsive disorder: Is therapeutic contact key to overall improvement?. J Behav Ther Exp Psychiatry. 2016;51:74–83. doi:10.1016/j.jbtep.2015.12.007 By Owen Kelly, PhD Owen Kelly, PhD, is a clinical psychologist, professor, and author in Ontario, ON, who specializes in anxiety and mood disorders. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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