Best Ways To Break The Cycle Of Obsessive Thinking
If you're searching for how to stop obsessive thoughts, you've already tried to make them go away. That's what keeps them around. This page covers why, and what breaks the cycle instead.
By Nathan Peterson, LCSW, OCD therapistUnderstand what you are feeling
Obsessive thinking usually runs in a loop. A thought shows up, it feels important or scary, and you do something to feel better, like checking, asking, or going over it again. You get a little relief, and the thought comes back stronger next time.
The thought isn't the problem. The loop is.
Identify your triggers
Notice what tends to set the thoughts off, like certain places, people, news stories, or times of day. The point isn't to avoid them. Knowing your triggers tells you where to practice.
Challenge your beliefs, or don't
The usual advice is to question the thought and look for evidence against it. For everyday worries, that can help. With obsessive thinking, it often becomes another round of the loop. You argue, feel better for a minute, and then the thought finds a new "what if."
Instead of proving the thought wrong, try letting it be there. You can say "maybe, maybe not" and go back to what you were doing.
I know, leaving a thought unanswered feels like losing. Like it wins if you don't argue. It's the arguing that keeps it in charge.
What to do instead
- Name it. "There's that thought again."
- Let it stay. Don't push it out or try to solve it.
- Skip the ritual. No checking, asking, or replaying, or cut it shorter than usual.
- Go back to your day. The thought can come with you.
This is the idea behind exposure and response prevention (ERP), the main treatment for OCD. It takes practice, and the thought won't disappear right away. It stops running the show.
Next time you catch yourself going over a thought for the third time, stop mid-loop. Say "maybe, maybe not," and do the next thing on your list. (Your brain will want one more lap. Let it want it.)
If you want help building the whole plan, that's what Master Your OCD is for.
Seek professional help
If obsessive thoughts are taking up a big part of your day, a therapist who specializes in OCD and uses ERP can help. The International OCD Foundation has a directory. You can also start learning ERP on your own.
Common questions about obsessive thoughts
Why can't I stop thinking about something?
Trying to stop a thought tends to bring it back more often. The more you check it, argue with it, or push it away, the more your brain treats it as important.
Is rumination a compulsion?
It can be. Going over a thought again and again to find an answer or feel certain is a mental compulsion, even though it happens in your head. See OCD rumination.
Does challenging my thoughts help?
For some worries it can. With OCD, it often turns into another round of arguing with the thought, which keeps the cycle going.
Are obsessive thoughts a sign of OCD?
Not always. If the thoughts are unwanted, keep coming back, and lead to rituals or checking, it could possibly be OCD. Take the free OCD test to get a starting point.
