Understanding OCD’s false alarms
If you’ve ever had a thought so disturbing it made your stomach drop, you’re not alone. Most people occasionally experience random, intrusive thoughts like imagining pushing someone into traffic, blurting something offensive, or even harming a loved one. These thoughts come and go without much weight. But for people with Obsessive Compulsive Disorder, they aren’t as temporary. The thoughts tend to stick, sparking fear, doubt and spirals of self-questioning.
Those spirals might sound like: “What kind of person thinks like this?” or “Does this mean I want to do it?” The fear often feels real, but it doesn’t mean the thought is. In fact, one of the most painful parts of OCD is how much it targets what you care about most. These thoughts often feel so disturbing because they go directly against your values. If you fear harming someone, it’s usually because you care deeply about being safe, kind, and good. OCD often attaches onto things that matter to you, which makes it feel even scarier.
Intrusive thoughts are not intentions
What’s important to understand is that OCD is not really about the content of your thoughts. It’s about your brain misinterpreting those thoughts as meaningful and dangerous. It’s like a faulty smoke alarm that goes off every time you make toast. Your nervous system treats the thought as an emergency even though there’s no real danger. And because it feels so urgent, you start trying to neutralize it. You might mentally review, avoid certain situations, seek reassurance, or check repeatedly. These compulsions might bring temporary relief, but they keep reinforcing the idea that the thought is a threat.
Training your brain to respond differently
Therapy, especially Exposure and Response Prevention (ERP), can help. ERP is a highly effective treatment that gently and gradually teaches your brain that you don’t need to respond to every false alarm. Instead of trying to control or get rid of the thought, ERP helps you learn how to sit with it, how to allow uncertainty, and how to trust that you are not your thoughts. The goal isn’t to stop the thoughts completely. It’s to stop believing that they mean something about who you are.
Ready to work on your thoughts?
If you’re struggling with intrusive thoughts, it doesn’t mean you’re dangerous. It means your brain is scared. With the right support, you can learn to quiet the alarm, rebuild your sense of safety, and come back to trust yourself. Therapy can help you find the relief you’ve been searching for. If any of the feelings or thought patterns in this post resonate with you, reach out to our client care coordinator to get scheduled for a session with one of our therapists.
Warmly,
Helene Bringsli, AMFT
