OCD can play tricks on your mind, making you feel physical sensations that aren't actually there. Have you felt this?
Now, when we talk about OCD, we often focus on the mental side of things, like the intrusive thoughts or the constant need to perform certain rituals. But what many people don't realize is that OCD can also manifest in physical sensations, which can be incredibly confusing and distressing.
But here's the kicker—when you're caught up in these physical sensations caused by OCD, it can be so convincing that you might even end up seeking medical help. You go to the doctor, convinced that something's seriously wrong, only to be told that physically, you're totally fine.

So, why does OCD do this? Well, that's what we're going to explore together in this video. I'll share more of my experiences and some insights into how OCD can mess with your mind and body in ways you never thought possible.
If you've ever dealt with these weird physical sensations because of OCD, know that you're not alone. And if you haven't, well, stick around because you might just learn something new.

Whenever we have a physical sensation, we tend to think about it more. Is it still there? Is it gone? Hyperfocus can actually make things worse.

So, picture this: You're going about your day, minding your own business, when suddenly you start to feel your heart beating. Maybe it's pounding a little faster than usual, or maybe it feels like it's skipping a beat. Now, for most people, this wouldn't be a big deal, right? But for someone with OCD, it's like a switch gets flipped and you can't stop thinking about it.
You start to obsess over your heart rate, wondering if it's too fast, too slow, too irregular.

You might even start to panic, thinking that something must be seriously wrong. And the more you focus on it, the more noticeable it becomes, until it feels like it's all you can think about.

But it's not just your heart rate. OCD can make you hyperaware of all sorts of physical sensations, from your breathing to your blinking to, yes, even sensations in your groin. And the more you obsess over these sensations, the more they seem to intensify, creating this never-ending cycle of fear and anxiety.

Take, for example, someone with sexual intrusive thoughts. They might feel a sensation in their groin and immediately start to panic, thinking that it means something terrible about them. But here's the thing—it's just another trick of OCD. These sensations don't actually mean anything about who you are as a person. (don’t use that for reassurance…I’m watching you…)

In fact, people with OCD go to great lengths to avoid the things they fear, so the idea that they would actually want to engage in those behaviors is totally unfounded. But by obsessing over these sensations and trying to figure out their meaning, you're only feeding into the OCD cycle, making it stronger and harder to break free from.

People can get stomach aches, headaches, burning sensations, the need to itch, smelling something, feeling the need to urinate, body aches, and really anything physical, with that very common gronal response. “Did it move?” “did it mean something?” Have you ever seen the tv show Seinfeld? There is a whole episode where Geroge is worried that if it “moved” down there, while he received a professional massage from a guy, that it must mean something. The brain always want to put meaning to a sensation.

So what are we going to do about it?
So, first things first, it's important to understand that when you have OCD, your body might be a bit more sensitive to certain feelings. It's like having the volume turned up on your bodily functions, and that's totally okay. The key is not to try and ignore these sensations, but to learn to accept them, discomfort and all.

Enter Exposure and Response Prevention (ERP) therapy—the holy grail of OCD treatment. This method has been a game-changer for so many folks dealing with OCD, with an impressive success rate of 80%. And get this, most people start seeing results within just a few sessions.

Here's how it works: You start by tracking your obsessions and compulsions, rating how distressing each thought is. Then, you dive into exposure exercises where you deliberately confront those distressing thoughts or sensations. The catch? You resist the urge to engage in compulsions like body checking or monitoring. It's tough, no doubt, but every time you resist that urge, you're rewiring your brain to respond differently.

Now, for those of you dealing specifically with physical sensations, there's something called interoceptive exposures. These exercises focus on triggering those sensations—like a racing heart or heavy breathing—and teaching you to accept them without giving in to compulsions. It's all about building up that tolerance to discomfort and, over time, feeling less and less anxious about it.

Here’s an example: Groinal Sensation Challenge: Sit in a comfortable position and intentionally recall or expose yourself to a triggering thought or scenario related to your OCD theme. As you do this, pay attention to any sensations that arise in your groin area. It might be a tingling sensation, increased blood flow, or muscle tension.
Instead of immediately interpreting these sensations as confirming your fears or engaging in compulsive behaviors to alleviate discomfort, challenge yourself to sit with the sensations for a set period of time, like 5 or 10 minutes. Allow yourself to experience them fully without judgment or attempts to neutralize them.

You’re still moving on with life. You’re not hyperfocusing on the sensation. It’s more of it, “oh look, there you are.” “hi, welcome back.” and when it wants to put meaning, it’s more of a, “sure, I guess it could mean that.” “maybe, maybe not.” or agreeing with the threat. “Yup, sure, okay, totally.” We’re not figuring out what it means, or why you feel it.
Eventually the frequency of these sensations slow down because you gave it no value. But that’s not the goal. If you do an exposure and immediately check to see if “it worked”, you’re going down the wrong path. It’s full acceptance of the sensations.

Here’s an example of any other sensation in the body: Heart Rate Challenge: Set a timer for a few minutes and engage in some light physical activity, like jogging in place or doing jumping jacks. As your heart rate increases, focus on the sensation of your heart pounding in your chest. Notice how it feels—maybe it's rapid or irregular. Instead of trying to calm yourself down or check your pulse, practice accepting the sensation as it is. Remind yourself that it's just your body doing its thing. It means nothing unless you put meaning on it.

Breathing Exercise: Sit comfortably and take a few deep breaths to intentionally increase your respiration rate. Pay close attention to how your chest rises and falls with each breath, as well as any sensations of breathlessness or tightness. Rather than trying to slow your breathing or seek reassurance that everything's okay, practice allowing these sensations to exist without judgment or interference. Remember, discomfort is temporary, and you're building resilience with each moment of acceptance.

So while the body can make you feel anything. The important thing for all is to take value away by giving the response of “I simply don’t care.” Things like, I love the headache right, my stomach feels so great, thanks for that, yep, I guess it’s moving, Sure, my breath feels wonderful today. I love that you make this happen. Keep it going.

When we move closer to the threat, it tends to back away. When we pull away and try to figure it out, it reels you in.

I have specific exposures with worksheets and videos to help you through these physical symptoms in my online master your OCD course. I’ll link that down below.

Have you felt any of these symptoms? Let me know in the comments what you feel.