Bonus Episode: How to Recognize Mental Compulsions in OCD: Hidden Rituals You Can’t See

Summary: In this episode, I explain one of the most overlooked aspects of OCD: mental compulsions. While many people recognize compulsions as visible behaviors like checking, washing, or arranging things, mental compulsions happen internally and can be much harder to identify. These can include rumination, mental reviewing, counting, praying, catastrophizing, or repeatedly trying to figure something out in order to reduce anxiety, uncertainty, or discomfort.

I break down the difference between healthy problem-solving and mental compulsions. The key distinction is that mental compulsions are driven by fear and an urgent need for certainty. They happen in response to intrusive thoughts, feelings, sensations, urges, or images, and are attempts to make anxiety go away. Even though they may provide temporary relief, they ultimately keep the OCD cycle going and can leave people feeling stuck, overwhelmed, and disconnected from the present moment.

Most importantly, I want listeners to understand that mental compulsions are not a personality trait or simply “who you are.” They are learned behaviors that can be changed. Recovery involves learning to recognize when you are engaging in a mental compulsion, resisting the urge to solve or figure things out, and gently bringing your attention back to what matters. With practice, it is possible to respond differently to intrusive thoughts and reduce the hold OCD has on your life.