Moral Scrupulosity OCD: What You Need to Know
You said something slightly off in a conversation three days ago, and you're still thinking about whether it counts as a lie. You keep checking whether you're a good person. If that sounds like you, it could possibly be moral scrupulosity, also called moral OCD.
By Nathan Peterson, LCSW, OCD therapistWhat is moral scrupulosity OCD?
Moral scrupulosity is a type of OCD where the obsessions are about being a good person, like whether you were honest, whether you were fair, or whether you hurt someone and meant it. It's sometimes called moral OCD or scrupulosity OCD, and it can happen whether you're religious or not. When the focus is on sin and God, it's usually called religious OCD. For both together, see scrupulosity OCD.
The compulsions are whatever you do to feel sure you're still good, like confessing, apologizing, replaying, or asking someone if you did something wrong. You own up to the small thing, and then the next small thing feels bigger.
What are the symptoms of moral scrupulosity OCD?
Common obsessions
- Worry that you lied, even about something tiny or unclear
- Fear that you're secretly a bad or selfish person
- Replaying a past mistake and whether it makes you a bad person
- Worry that you were unfair, rude, or hurt someone's feelings
- Doubting whether you meant a kind thing you did
- Fear that a thought you had says something about your character
Common compulsions
- Confessing small things to your partner, friends, or coworkers
- Apologizing over and over
- Correcting something you said hours or days later
- Asking people if you did something wrong
- Mentally reviewing conversations or choices
- Over-explaining so nothing can be misunderstood
- Avoiding decisions, or people, in case you do something wrong
A therapist who treats OCD can tell you for sure, and the free OCD test is a quick place to start.
Moral OCD vs. a strong conscience
Good people say slightly wrong things all day and leave them alone. A conscience nudges you, you fix what matters, and you move on. Moral OCD doesn't let you move on. The doubt keeps coming back, and so does the urge to check, confess, or fix it.
People with moral scrupulosity usually know right from wrong fine. The problem is that OCD needs you to be sure, and with morality, you can't be 100 percent sure about much of anything.
What causes moral scrupulosity OCD?
There isn't one known cause. OCD tends to run in families, and stress or big life changes can make it louder. OCD tends to latch onto what you care about most, which is why it so often goes after people who care about being good.
What keeps it going is easier to see. Every confession or reassurance brings a little relief, and your brain learns that the ritual is what kept you a good person. So the next time the doubt shows up, the urge is stronger.
How is moral scrupulosity OCD treated?
The treatment with the most research behind it for OCD is exposure and response prevention, or ERP. It's a type of CBT made for OCD.
In ERP you face the doubt on purpose and skip the ritual. That might mean not correcting a small thing you said, not confessing, or not asking if you did something wrong. Someone might take you the wrong way. That feels bad, you get through it, and you never had control over it in the first place.
I know, leaving it alone feels wrong. Irresponsible, even. Like you're ignoring something important. You're not.
Why arguing with the thought backfires
Proving to yourself that you're a good person feels helpful. With OCD it usually starts a debate you can't win, because OCD always has one more example. ERP skips the argument. You can answer the thought with "maybe, maybe not" and go on with your day.
Medication
Medications called SSRIs are often prescribed for OCD, sometimes alongside ERP. That's a conversation to have with your doctor or psychiatrist.
Next time you feel the urge to correct or confess something small, don't. Let the "but what if that was a lie?" sit there. (No confession. Easy, right?)
If you want help building the whole plan, that's what Master Your OCD is for.
Common questions about moral scrupulosity
What is the difference between moral scrupulosity and religious OCD?
They're the same pattern with a different focus. Religious OCD is about sin, God, and religious rules. Moral scrupulosity is about being a good, honest, fair person, and it happens whether you're religious or not. It's common to have some of both. See religious OCD.
Does moral OCD mean I'm a bad person?
No. People with moral OCD tend to care a lot about doing right. The problem isn't your morals. It's that OCD won't let you leave a small doubt alone. Not being able to leave it is the OCD, not better morals.
Should I confess when my OCD tells me to?
Confessing brings relief for a minute, and then the next small thing feels bigger. That's the OCD loop. In treatment you practice leaving small things alone, even when it feels wrong.
Is moral scrupulosity the same as having a strong conscience?
A conscience nudges you, and then you move on. Moral scrupulosity doesn't let you move on. If you're replaying, confessing, or checking for hours over something small, that's more likely OCD than conscience.
