How do you know if you have OCD?

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.

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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!

3 Ways OCD can Derail Life

Obsessive-Compulsive Disorder (OCD) is not just about washing hands or checking locks.

In reality, OCD stems from deep-rooted cognitive distortions—patterns of thinking that distort how we perceive situations. These distortions can make things feel more intense, negative, or overwhelming than they truly are, often amplifying doubt and distress.

Though there are many types of cognitive distortions, let's explore three of the most common ones in OCD:

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1. Intolerance of Uncertainty

At the core of OCD is an intolerance of uncertainty—the overwhelming need for absolute certainty in order to feel safe. Those with OCD often perceive even the smallest doubt or ambiguity as intolerable. This drives compulsive behaviors, such as repeated checking, asking for reassurance, or overplanning, all aimed at eliminating any uncertainty and ensuring no potential danger or threat will occur.

2. Overestimation of Threat

Another key distortion is the overestimation of threat. People with OCD tend to magnify the likelihood and severity of negative outcomes. For instance, someone who leaves the house after checking the stove repeatedly may fear that leaving it on could lead to a deadly fire, even though all evidence suggests the stove is safe. This exaggerated sense of threat heightens anxiety and fuels compulsions in an attempt to prevent the perceived disaster.

3. Overestimation of Responsibility

People with OCD also often experience exaggerated responsibility for preventing harm to themselves or others. This distortion is especially powerful when intrusive thoughts about accidents, harm, or catastrophic events arise. The thought trap lies in believing that failing to prevent harm is the same as causing it. This belief fosters guilt and anxiety, which in turn leads to compulsive behaviors as a form of "protection."

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These cognitive distortions are common to some degree in everyone. However, in OCD, they are amplified, making them much harder to manage. Recognizing and confronting these thinking errors requires humility, as it involves accepting our limitations and seeking the healing that God offers.

And healing is possible! By identifying and challenging these distorted thought patterns, individuals with OCD can begin to break free from the cycle of obsessions and compulsions. With the right tools and therapies, it's entirely possible to develop healthier thinking patterns, reduce OCD symptoms, and lead a more balanced and peaceful life.