Key Takeaways
- Negative thoughts can take many different forms depending on the person. People with obsessive-compulsive disorder (OCD) experience chronic disturbing thoughts that can be difficult to control without support.
- People with OCD often experience repeated, intense fears about what could happen. In response, they may engage in compulsive behaviors or mental rituals in an attempt to reduce their distress.
- While negative thoughts with OCD can feel overwhelming, they can be managed with the right support. This typically involves a combination of professional help and self-management strategies.
Almost everyone has negative thoughts once in a while. Sometimes, when things don’t go our way, it can be hard to focus on the positive things in our lives. For example, you might find yourself engaging in “worst-case scenario” thinking — especially when you’re worried about something important. Having the occasional negative thought doesn’t mean you have a mental health condition. However, when those thoughts are chronic and distressing (or they interfere with daily life) it may be a sign to seek support.
People with obsessive-compulsive disorder (OCD) often experience patterns of negative thinking called obsessions. Sometimes referred to as intrusive thoughts, obsessions are disturbing, unwanted thoughts or worries that interfere with a person’s ability to function.
In response, people with OCD may engage in repeated ritualistic behaviors called compulsions. Compulsions may bring about some temporary relief. With the right support, including therapy, people with OCD can learn effective strategies to manage their symptoms and regain a sense of control.
Common negative thought patterns in OCD
People with OCD tend to experience negative intrusive thoughts about what could happen. These thoughts can arise seemingly out of nowhere, or they might have some known triggers.
OCD has a few different subtypes. While not distinct diagnoses, these categories help clinicians categorize OCD symptoms that tend to revolve around a specific theme.
Below are some examples of negative thoughts that could occur with different OCD subtypes:
- Contamination or cleaning OCD: “If I don’t wash my hands exactly 10 times before eating, I’ll get seriously ill.”
- Symmetry and ordering OCD (aka “just right” OCD): “If the items on my bookshelf aren’t perfectly arranged, I won’t be able to work.”
- Harm OCD: “If I don’t play a certain song when I’m driving, I could lose control and cause an accident.”
- Checking OCD: “If I don’t check all the doors and windows three times before bed, someone could break into my house while I’m sleeping.”
- Relationship OCD: “If my partner doesn’t reassure me about our relationship, it must mean they’re cheating on me.”
- Sexual orientation OCD: “If I’m not attracted to some people, maybe it means I’m wrong about my sexual orientation.”
- Religious or scrupulosity OCD: “If I don’t spend a certain number of hours in prayer each day, I’ll be severely punished.”
- Existential OCD: “If I don’t figure out the true meaning of life, my time on earth will be a total waste.”
- Sensorimotor OCD: “If my breathing seems too fast or my heart seems to beat too slowly, it’s a sure sign that something is seriously wrong with me.”
- Magical thinking OCD: “If I don’t avoid stepping on the cracks in the sidewalk, someone I care about will be hurt.”
- False memory OCD: “If I don’t analyze everything I can remember from my childhood, it’s a sign that I’m suppressing a memory of abuse.”
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How can OCD cause negative thinking?
The exact causes behind OCD-related negative thinking are still being researched. Like other OCD symptoms, they likely result from a combination of genetic, biological, and environmental influences. Research suggests that problems in certain brain pathways, particularly a loop that connects different parts of the brain, may be a key factor in obsessive thinking.
Additionally, evidence suggests that the negative thinking associated with OCD may be tied to rumination. Rumination is like a more severe form of overthinking. It’s a tendency to repeatedly overanalyze one’s thoughts, and it often leads to distress.
The good news is that research is ongoing, and experts are working hard to understand more about how OCD works. As we learn more, treatments will continue to be developed, giving hope to those affected by OCD.
Obsessive thoughts often feel like they won’t go away and are bigger than the situation. If a thought keeps coming back and causes you distress, it might be more than just a normal worry.
Support for overcoming negative self-talk with OCD
Most people with OCD will benefit from working with a therapist. A provider who specializes in OCD can help you manage your symptoms and improve your mental health.
But, in addition to going to therapy, you can use some individual strategies to overcome negative self-talk with OCD.
- Practice self-acceptance. Remember that everyone — including people who don’t have OCD — experiences unwanted or negative thoughts sometimes.
- Label the thought. When you have a distressing thought, say something to yourself like, “That’s an intrusive thought. It doesn’t represent me or my values, and it won’t last forever.”
- Accept the thought. If you have a negative thought, your first impulse might be to try to banish it from your mind. Instead, try allowing yourself to experience the thought, and then release it.
- Try a grounding exercise. Pause to connect with each of your five senses, or take a few minutes to do a breathing exercise. These practices can help reduce stress from negative thoughts.
- Avoid attaching meaning. If you frequently experience negative thoughts, know that you don’t have to justify or explain them. You also don’t have to attempt to discover the source of your negative thoughts. Sometimes, a thought is just a thought.
Find care with Rula
We all have negative thoughts once in a while. They can get worse when we’re stressed, not feeling well, or facing uncertainty. But for people with OCD, negative thoughts can be a constant. Without support, OCD can lead to a distressing cycle of unwanted, intrusive thoughts (obsessions) and resulting ritualistic behaviors (compulsions). So, if you have OCD and are having trouble managing your thoughts, know that help is available.
When you need affordable, accessible OCD care, you can find the specialized support you deserve with Rula. With our streamlined therapist-matching program and network of over 10,000 providers, you can find the right therapist and/or psychiatric provider for you in just a few clicks. No matter the concern you’re facing, with Rula, you’re never alone. You can start the process today and make your first appointment for a live video session with the provider of your choice for as soon as tomorrow.
About the author
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
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