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How to handle OCD — when the thoughts won't let go

What to do when an intrusive thought or the urge to check takes over.

A horrible, unwanted thought has barged in and you're shaken by it.

— Right now

  • A thought is not a desire and not an action. The horror you feel is proof it's not you.
  • Don't argue with it or try to cancel it — that feeds it. Let it sit there, ugly and untouched.
  • Carry on with what you were doing. Don't reassure, don't check, don't fix.

— Don't

  • Don't try to think your way out — arguing with OCD is itself a compulsion.

— Later

  • The proven treatment (ERP) is built on this — letting the thought be, without the ritual.

More on this → OCD

OCD: the short version

  1. 1.A thought is not a desire or an action.
  2. 2.Don't argue with it — let it sit, untouched.
  3. 3.Resist the check. The discomfort spikes, then drops.
  4. 4.Reassurance-seeking is a compulsion. Tolerate not-knowing.
  5. 5.Ask your GP for a psychologist who does ERP.
Understand itRead the full ocd guide →Work on itStart A way through →Talk to someoneFind help →
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