Do you ever have a thought that pops into your head that you don’t like? A thought that makes you feel scared or yucky?
If you have these thoughts over and over, you might be dealing with OCD.
At Grace Health Clinic & Urgent Care, we provide compassionate care and support to help people understand their symptoms, manage OCD distress and find healthier ways to cope.
Here is the good news. There are things you can do about these thoughts. You do not have to let them control your life.
Below, we will show you simple ways to handle persistent, unwanted OCD thoughts.
What is OCD?
OCD (Obsessive-Compulsive Disorder) is a condition in which a person’s brain persists in thinking of a particular thought. These thoughts are called intrusive thoughts, urges, or images, called obsessions, along with behaviors or mental actions called compulsions that people use to reduce distress.
Studies indicate that unwanted thoughts are common among many people. The difference for people with OCD is that these thoughts do not go away easily. They remain and cause a lot of worry.
Remember: Thoughts Are Not Facts!
This is the most important thing to know. Just because you think something doesn’t mean it’s true.
For example, you might think, “I am going to get sick.” But just thinking it doesn’t mean it will happen. It’s just a thought.
The thought itself is not the problem. The problem is how you react to it. If you fight the thought or try to push it away, it often gets stronger and comes back. Your brain thinks the thought is a warning sign!
So, what can you do? You can learn to react differently.
Simple Ways to Manage Persistent, Unwanted OCD Thoughts
- Name the Thought
When a scary thought comes, say to yourself, “This is just an OCD thought.” Give it a name. It might be something you’d say is a “brain burp” or a “sticky thought. If you refer to the thought, you physically see it as something different from yourself. It doesn’t have to be who you are. It’s just something that your brain does.
- Let It Be There
This may seem weird, but don’t fight against the thought. Fighting it makes it stronger. Instead, let the thought be there. Imagine you are sitting by a river. The thought is like a leaf floating by. You see it. You notice it. Then you let it float away.
You do not have to do anything with the thought. You do not have to argue with it. You do not have to figure it out. Just let it be there and let it go.
- Breathe and Ground Yourself
When your mind feels stuck in a loop of worry, bring your focus back to your body. Take a slow, deep breath in. Breathe out slowly.
You can also try a “grounding” exercise. Look around.
- Name 5 things you can see
- Name 4 things you can touch
- Name 3 things you can hear
- Name 2 things you can smell
- Name 1 thing you can taste
This brings you back to right now, away from your scary thoughts.
- Do Not Do the Habit
Many people with OCD feel as if they have to do something to get the notion out of their head. They might wash their hands, check the lock on the door, or say a prayer. These are known as compulsions.
When you do that habit, you are telling your brain that the thought was dangerous. This makes the thought come back again and again. Try to wait one minute before you do the habit. Then wait two minutes. Over time, you can learn to stop the habit.
- Talk to Someone You Trust
You don’t have to face these thoughts by yourself. Talk to a friend, family member, or someone you trust. Just to express them out loud can take some of the power out of the thoughts.
Know When to Get Professional Help
Sometimes, OCD thoughts are too big to deal with independently. No problem. This is where you need to get expert advice. Waiting isn’t required until things get really bad. You can get help as soon as you need it.
At Grace Health Clinic & Urgent Care, we offer behavioral health services. We can support you with OCD and other mental health issues
Our healthcare team works to listen carefully, understand concerns and provide guidance based on individual needs.
We offer a treatment called NeuroStar Transcranial Magnetic Stimulation (TMS). It is a special treatment for OCD and depression. It uses gentle pulses to help your brain work better. It is a safe treatment that has helped many people.
You can get a full evaluation to understand what is going on. We offer therapy to help you develop tools to manage your thoughts. We can also provide medication if it is needed. We treat the whole person, not just the symptoms.
Remember You Are Not Alone
Millions of people have OCD. Many of them have the same thoughts you have.
The thoughts do not have to control your life. You can learn to live with them in a new way. You can learn to let them be without acting on them. It takes time and practice. But it is possible.
If you are struggling with persistent OCD thoughts, please reach out.
At Grace Health Clinic & Urgent Care, we make it easy to get care. We have same-day appointments and walk-in visits. You can even see a doctor from your home with our virtual care options.
Call us today at (360) 200-1696 to schedule an appointment. You can also check out our website or read more about our services.
A caring doctor will work with you to find the best way to help you feel better.
FAQs
Are unwanted OCD thoughts dangerous?
No. Unwanted thoughts are not dangerous. They are just thoughts, not plans or predictions.
Can OCD thoughts go away completely?
Maybe. Some people’s thoughts get much better. Others still notice them sometimes. The goal of treatment is usually not to eliminate every thought but to reduce the distress and importance attached to them.
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