Why am I having intrusive thoughts?
People that suffer with OCD are often very sensitive and caring individuals that hold themselves to high standards in terms of their morals and how they treat others. These are traits to be celebrated which unfortunately in some circumstances can also lead to a vulnerability to developing OCD when this sensitivity and strong moral compass is reflected onto thoughts.
A person with OCD is more likely to feel fearful or upset by a thought that is not aligned with who they are as a person in comparison to others who may be more able to dismiss it as ‘just a thought.’ Consistent worries about thoughts can lead to the development of obsessions.
Obsessions are intrusive and unwanted thoughts, images or urges that repeatedly come to mind and cause feelings of distress.
OCD plays on topics we care about and intrusions conflict with our beliefs
Obsessions are often focussed on topics that are particularly important to us or that we have strong feelings about. If they were not focussed on topics with high levels of emotional charge behind them they would not be able to take hold. This is why obsessions are often around:
Thoughts of a sexual nature and sex with inappropriate people
Thoughts of harm coming to loved ones
Thoughts of an aggressive nature
Thoughts about risks that come from contamination or germs
Thoughts about religion or blasphemous thoughts
Having obsessive thoughts of harming someone for example and feeling very anxious about having these thoughts shows that the thoughts conflict with who you are.
Intrusive thoughts are common across the population
The Purdon and Clark survey identified the regularity of intrusive thoughts across a population of people without a mental health problem. The survey is linked below and shows how common intrusive thoughts are. The difference is in how people with OCD interpret the thought. If you have OCD it is likely that you believe the thoughts you have mean something about you as a person, that they are morally wrong or pose a threat to you or someone else. These appraisals about thoughts are worked on in therapy so that over time you will be able to respond to these thoughts in the same way that people who do not have OCD do, seeing them as just thoughts.
You can’t win an argument with OCD
Experiencing OCD is like having a bully in your brain which, like many bullies, cannot be reasoned with. Unfortunately trying to reason with the OCD by thinking through the obsessions or trying to disprove them just gives the bully more ammunition and no matter what you do it will always find a way to create more uncertainty.
Another analogy for OCD intrusions is viewing them as cars on a road, when we feel the need to control the obsessions we may run into the road to try to park a car, in doing this we risk getting run over and there will always be another car to deal with. We will also become more frantic and fearful in the process. An alternative is to walk along the road and notice the cars as background noise, we may continue to notice them from time to time even after recovery from OCD but they do not need to pose a threat to us. In therapy, we look at strategies that will help you feel able to take a step back and not argue with the OCD bully.
Trying to be certain actually leads to more uncertainty
There are very view things in life we can be certain of and research has shown that repeated checking in an attempt to be certain actually reduces confidence in your memory which in turn increases the urge to check.
In therapy we look at developing the skill to reserve judgement for now and tolerate uncertainty around your obsessions. Interestingly this often leads to naturally feeling more sure of yourself.
Be mindful of where you are placing your attention, are you looking for trouble?
A common maintenance factor in OCD is being on the lookout for upsetting thoughts or suggestions of threat. This could present as scanning your mind for obsessions or checking your memory. If you have intrusive thoughts about contamination, you may be on the lookout for things that could potentially be contaminated. If you have intrusive thoughts of a sexual nature you may check your body for signs of arousal or excitement.
When looking for certain thoughts or bodily sensations and placing your attention on these areas you are more likely to notice thoughts/threats or misinterpret sensations. Try looking out for white cars over the next few days and see how many more you notice. If you had attached a negative meaning to the white cars how much more anxious would you feel?
In therapy, we work on learning to shift your attention away from these areas through detached mindfulness exercises. Placing your attention on other tasks or things you enjoy can also be helpful.
You are powerful in the fight against overcoming OCD
Overcoming OCD is 100% possible and I have worked with many clients who have made a full recovery and gone on to live happy and fulfilling lives without OCD.
Treatment for OCD requires tolerating anxiety in the short term and in therapy we plan and carry out behavioural experiments or exposure exercises to change beliefs about obsessions and in turn reduce the levels of anxiety that obsessions cause. Although this may sound scary I have experience of the large majority of clients being a lot stronger than they may have previously given themselves credit for. The supportive structure of therapy can also be really helpful as you are not alone in managing uncomfortable feelings.
A valuable part of therapy is gaining an understanding of how OCD works, once you have this understanding you are in a really good position to move through treatment and overcome OCD.
Getting help
If you would like to reach out to me for a session please contact me via email at contact@eatonpsychotherapy.co.uk or the contact form on my website.
https://eatonpsychotherapy.co.uk/contact/
OCD Action is a leading OCD charity that has useful resources on its website, they also have a helpline and support groups.
Useful resources
There are many useful resources on OCD and managing intrusive thoughts I have linked some books I would recommend below.
The Imp of the mind – exploring the silent epidemic of obsessive bad thoughts
Overcoming Obsessive Compulsive Disorder – a self-help guide using cognitive behavioural techniques.
Break free from OCD – overcoming obsessive compulsive disorder with CBT