OCD Mental Rituals: Are You Guilty of Doing Some of These?

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Obsessive-compulsive disorder (OCD) is characterized by uncontrollable intrusive thoughts that lead to repetitive behaviors aimed at reducing anxiety. These repetitive behaviors are known as mental rituals. Mental rituals are actions performed in your head, as opposed to physical compulsions which involve movement and action. Some common mental rituals that people with OCD experience perform include the following.

Counting

Obsessive-compulsive disorder (OCD) can manifest in many ways, including through counting compulsions. Individuals with counting OCD may feel an overwhelming urge to count certain items or count to a specific number. This counting is often done ritualistically and repeatedly, as the person attempts to relieve anxiety. Counting compulsions can consume significant time and severely impact daily functioning. While OCD treatment typically involves exposure therapy and medications, counting compulsions may be especially resistant. Support from loved ones is critical as the individual works to manage their OCD symptoms and regain control over their counting urges. While some debate exists over neurodivergence and mental health when it comes to OCD, therapy can help individuals exhibiting these symptoms.

Repeating Words or Phrases

To relieve anxiety, people with OCD often feel compelled to repeat certain words, phrases, or actions over and over. This repetition provides temporary relief, but the obsession soon returns even stronger. OCD rituals like repeating words can take up significant time and interfere with daily life. Treatment usually involves psychotherapy and sometimes medication to help people manage their obsessions and compulsions.

Mental Checking

Mental checking is a common compulsion associated with obsessive-compulsive disorder (OCD). Individuals with OCD frequently feel compelled to check things repeatedly to ease anxiety or prevent perceived threats. For example, someone may compulsively check that doors are locked, appliances are turned off, or hands are cleaned dozens of times per day. The obsessive thoughts generate anxiety, while the compulsive checking provides temporary relief. However, the relief is short-lived and the urge to re-check arises again.

Avoiding Unlucky Numbers

While superstitions around unlucky numbers are common, a person with OCD experiences intense distress and disruption of functioning due to their obsessions and compulsions around avoiding such numbers. Treatment such as cognitive behavioral therapy helps them challenge distorted thoughts about numbers and reduce compulsive behaviors and anxiety. With professional help, the grip of numbers on their life can be diminished.

Mental Undoing

Mental undoing is a common compulsion in those with OCD. When they have a thought that is intrusive and causes anxiety, they try to undo it mentally. Mental undoing provides temporary relief from anxiety but reinforces obsessive thoughts. Treatment for OCD focuses on exposure and response prevention to teach the individual to tolerate anxious thoughts without compulsions. Though mental undoing offers short-term relief, resisting the urge to undo trains the brain to better cope with uncertainty and reduces obsessive thoughts over time.

Do any of these mental rituals sound familiar? Most people with OCD engage in some type of mental ritual frequently throughout their day. While these rituals provide temporary relief from obsessions, they ultimately reinforce OCD behaviors.

The key is to recognize mental compulsions as OCD symptoms so you can get the right treatment. Working with a therapist trained in exposure and response prevention (ERP) can help you learn to tolerate uncertainty and resist mental rituals. Overcoming OCD requires facing your fears and sitting with anxiety without giving in to compulsions.

Be honest with yourself. If you identify with any of the mental rituals described, don’t ignore them hoping they’ll go away. Recognize these are symptoms of OCD so you can get help and start feeling better. The sooner you reach out, the sooner you can break free from the exhausting grip of OCD.

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