How a Small Mistake Can Spiral OCD Thoughts and How to Stop It

How a Small Mistake Can Spiral OCD Thoughts and How to Stop It

A Simple Mistake in Mexico

I never thought a simple chocolate ball could be the source of me breaking my values. But there I was, in Mexico, accidentally consuming alcohol for the first time in my life.

What happened next made me realize how a small mistake can make someone's OCD spiral out of control. If you've ever worried about making a real mistake and its impact on your OCD, this story will help you understand what to do when the anxiety and thoughts hit.

The Incident: A Chocolate Ball Surprise

Picture this: I’m at a restaurant enjoying an elaborate 8-course meal. I made sure to ask the waiter if any dishes contained alcohol, and he assured me there was none. Everything seemed fine until dessert arrived—a beautiful, shimmering chocolate ball. Harmless enough, right?

Wrong. As soon as I took a bite, the chocolate melted to reveal a hidden surprise—liquor. Before I could process it, I swallowed about a tablespoon. For someone who has chosen not to drink for personal and religious reasons, this accidental slip felt like a big deal.

When OCD Takes Over

For most people, this might be a funny story to tell later. But for someone with OCD, especially moral or religious scrupulosity, this small mistake can trigger a massive wave of anxiety and distress.

Moral scrupulosity in OCD acts like an overzealous moral police officer in your head, obsessing over right and wrong. Questions like "Did I do something terrible?" or "Am I a bad person?" can spiral out of control, leading to intense guilt and fear.

The Role of Real Event OCD

Real Event OCD latches onto actual events, even minor ones like this accidental alcohol consumption, and blows them out of proportion. You might replay the moment repeatedly, convinced you’ve done something unforgivable. The obsession isn't about the event itself but the catastrophic meaning OCD attaches to it.

Understanding the OCD Thought Cycle

OCD often involves unhelpful thinking styles like all-or-nothing thinking, where a small mistake makes you feel like the worst person in the world. This cognitive distortion amplifies guilt, and the more you try to “fix” it, the worse it gets.

Regret is normal, but OCD-driven obsessions are relentless. They make you question your character over minor incidents, creating a cycle of guilt and self-doubt that feels impossible to escape.

Breaking the Cycle with ERP Therapy

The good news? There’s a way to break the cycle. It’s called Exposure and Response Prevention (ERP) therapy, a gold-standard treatment for OCD.

In ERP, you face your fears without giving in to compulsions. For example, if you're stuck obsessing over accidentally drinking alcohol, ERP might involve bringing up those memories and letting yourself sit with the discomfort without seeking reassurance. Over time, this helps you build tolerance for uncertainty and weakens OCD's grip.

Instead of reassuring yourself with thoughts like, “It’s not my fault,” ERP encourages you to embrace uncertainty: “Maybe I sinned. Maybe I didn’t.” By doing this, you take the power away from OCD's threats.

Common Cognitive Distortions in Moral OCD

• Catastrophizing: Jumping to the worst-case scenario, e.g., "I accidentally drank alcohol, so I’ll become an alcoholic."
• Personalization: Blaming yourself for things beyond your control.
• Emotional reasoning: Believing something is true just because it feels true.

Catching these distortions is a crucial step in managing OCD.

Conclusion: You Are Not Your OCD

From that unexpected sip of alcohol to the spiral of thoughts that followed, this experience taught me an important lesson: mistakes don’t define you. You are not your OCD. Those intrusive thoughts are not who you are.

If OCD tries to blow small mistakes out of proportion, lean into ERP and learn to live with uncertainty. And remember, you’re so much more than your fears.

Want to learn more? Check out my self-directed OCD course, complete with worksheets and step-by-step guidance for adults and kids.