Feeling like your mental compulsions happen on their own, without you even choosing to do them? It’s a question I hear a lot, and it’s a valid one. When we’ve been struggling with OCD for a while, those mental rituals can feel so fast and ingrained that they seem involuntary. It’s like your brain is on autopilot, and you’re just along for the ride.
But here’s the hopeful truth: even though they can feel automatic, mental compulsions are still an active choice, and you can learn to stop them.
Think of it this way: your brain has been practicing this routine for so long that it’s become a conditioned response. An intrusive thought pops up, and your brain immediately, almost without you realizing it, launches into a checking ritual, a mental review, or reassurance seeking. The good news is, just as your brain learned this response, it can be un-learned.
The key is to slow things down and use mindfulness to create a moment of awareness. When you feel that urge to mentally review or fix a thought, try to notice it. Acknowledge what’s happening without judgment. Simply say to yourself, “There’s that compulsion again.” By doing this, you’re creating a tiny bit of space between the intrusive thought and the compulsive action. In that space, you have the opportunity to choose a different path.
Stopping the compulsion in its tracks is the goal, and it’s a skill that gets stronger with practice. It’s not easy, but every time you choose to sit with the discomfort of the intrusive thought without engaging in the compulsion, you’re taking back control.
For further study and support on this topic, I recommend the following resources:
- International OCD Foundation (IOCDF): A great resource for general information, finding support groups, and locating therapists who specialize in OCD. You can find them at https://iocdf.org.
- Exposure and Response Prevention (ERP) Therapy: This is the gold standard for OCD treatment. Learning more about how ERP works can help you understand the process of facing your fears without doing the compulsions.
- The book “Freedom from Obsessive Compulsive Disorder” by Jonathan Grayson: This book provides a clear and compassionate guide to understanding and overcoming OCD.
Stay hopeful,
West Breedlove, LPC-MHSP