Obsessive-Compulsive Disorder (OCD) is often misunderstood.

Many associate it with the repetitive things like washing hand or checking locks. While these behaviors are common, OCD is much deeper than simple habits. At its core, OCD involves persistent cognitive distortions—flawed ways of thinking—that can distort how we perceive situations. These thinking patterns often make situations seem more intense, dangerous, or negative than they actually are, leading to heightened doubt and distress.

In previous blog posts, I’ve discussed examples of these thinking patterns. Now, I want to share a final set of distortions that are key to understanding OCD.

1. Intolerance of Anxiety

A common feature of OCD is the belief that anxiety must be avoided at all costs. Those with OCD often fear that without performing a compulsive behavior, their anxiety will spiral out of control, or they may even “lose control” entirely. This belief fuels the cycle of compulsions—attempting to reduce anxiety by carrying out specific rituals—despite anxiety being a natural and manageable human experience.

2. The “Just Right” Error (Perfectionism)

OCD often brings about a persistent sense that things must be “just right.” This perfectionistic tendency means that objects, actions, or even thoughts must be perfectly aligned or symmetrical to feel at ease. If something feels “off,” it can lead to overwhelming discomfort and anxiety.

3. Emotional Reasoning

In OCD, emotional reasoning occurs when you believe that because you feel anxious or fearful, something dangerous must be happening. For example, if anxiety arises in response to a situation, it may feel like that situation is inherently dangerous—even when there is no rational evidence to support that fear.

The Bigger Picture: Confronting Cognitive Distortions

While these thinking errors are common, especially in people with OCD, it’s important to remember that everyone experiences them from time to time—even those without OCD. However, in individuals with OCD, these distortions can become overwhelming and uncontrollable.

Recognizing and confronting the thinking errors at the root of OCD is an act of humility, as it requires accepting our limitations and seeking the healing God offers.

And the good news is, healing is possible. With the right tools, therapies, and support, individuals with OCD can break free from the cycle of obsessions and compulsions. By challenging distorted thoughts and working toward healthier thinking patterns, it’s possible to reduce OCD symptoms and live a more balanced, peaceful life.

Obsessive-Compulsive Disorder (OCD) is often misunderstood, yet it’s a mental health issue that deserves more attention and understanding. Last week, I touched on three common aspects of OCD and how they manifest in those who struggle with it. Today, I want to build on that and explore three more cognitive distortions that are common in OCD.

Here are three key cognitive distortions that many people with OCD experience:

1. Significance of Thoughts

A hallmark of OCD is the tendency to assign undue significance to thoughts, especially unwanted or disturbing ones. Those with OCD often believe that having an intrusive thought means there’s something wrong with them, or that it reflects their true character. For example, someone might worry that simply thinking about harming a loved one makes them a bad person—even though these thoughts are intrusive and do not reflect their actual desires.

2. Thought-Action Fusion

Thought-action fusion occurs when someone with OCD believes that having a thought is equivalent to carrying out the action. They might feel that thinking about an event means they are somehow responsible for it. For example, a person might think, “If I imagine pushing someone in front of a train, it’s just as bad as actually doing it.” This distortion often leads to feelings of intense guilt and shame, along with compulsions to neutralize or cancel out the thought in an attempt to avoid these feelings.

3. The Need to Control Thoughts

OCD can also make someone feel that they must control their thoughts, especially the unwanted or intrusive ones. The fear is that failing to control these thoughts could lead to disastrous consequences. For example, a person might worry that if they don’t suppress a thought about harming someone, they might actually harm them. This belief triggers a cycle of trying to control the thoughts, which ironically makes them more persistent and distressing. This is known as the Pink Elephant Paradox: the harder you try not to think about a pink elephant, the stronger and more frequent those thoughts become.

Understanding mental illness and how it manifests is crucial, as it often doesn’t appear the way we expect based on cultural perceptions. Recognizing these signs is the first step toward greater awareness and compassion.

Healing is always possible through the grace of Jesus Christ. Help is available—whether through personal effort or with the guidance of a professional. You are worthy of living a life free from the grip of mental illness.

St. Dymphna, pray for us!