5 Effective Ways to Manage Intrusive Thoughts in OCD
Published March 6th, 2025
4.5 min read
Intrusive thoughts can be debilitating and hard to get a handle on. Here are five effective strategies to help you manage.
Written by Simon Spichak
Obsessive-compulsive disorder (OCD) is one of the most common and misunderstood mental health conditions, affecting one in every 40 people worldwide. One of the most debilitating symptoms is intrusive thoughts. Dealing with these symptoms is often counterintuitive.
Symptoms of OCD
OCD has two hallmark components: obsessions and compulsions.
Obsessions are unwanted thoughts and desires, while compulsions are repetitive behaviors. Some thought patterns people develop in order to deal with their intrusive thoughts become compulsions. As a result of these symptoms, OCD can be incredibly distressing as it can derail relationships, make it harder to stay organized, and make it challenging to stay productive at work.
Here are some healthy strategies to deal with intrusive thoughts.
1. Don’t seek reassurance
Your intrusive, compulsive thoughts may be disturbing and anxiety-inducing. These thoughts might tell you that you’re a bad or immoral person. They may tell you that your friends will laugh at you, or that you need to check if your oven is on.
You need to accept the anxiety and distress of these thoughts. Don’t tell yourself the thoughts are wrong, and don’t ask family members or loved ones to reassure you. Seeking reassurance can make the symptoms worse and keep the cycle of intrusive thoughts going.
The way to break the cycle of these intrusive thoughts is to desensitize your brain to the anxiety and uncomfortable feelings.
2. Don’t argue with intrusive thoughts
Professional athletes deal with hecklers regularly. Someone might scream “You suck!” from the crowd. They’re trying to provoke the athlete. Most athletes known it is counterproductive to throw themselves off their game, give in, and argue with the heckler.
Think of your intrusive thoughts like one of these hecklers. They’re annoying and want you to engage and argue with them. But arguing with intrusive thoughts will only bring more attention to them and amplify them.
Break the cycle, don’t argue with the thoughts. Confuse the inner heckler, agree with them and keep on going throughout your day.
3. Don’t try to stop thinking intrusive thoughts
Imagine the relief of flipping a switch and turning off intrusive thoughts altogether.
Many people with OCD develop rituals around avoiding or preventing these thoughts. Some people might try to focus on why their thoughts are wrong or attempt to distract or numb themselves.
Unfortunately, none of these strategies is effective. The only way to manage them is to accept and deal with them head on.
4. Practice putting yourself in anxiety-inducing situations
Exposure to the situations that cause you anxiety and distress is the most effective way to deal with obsessive-compulsive disorder. Therapists use a technique called exposure and response prevention therapy to help you learn the basics.
In the meantime, if you’re on your own, try to do the opposite of what your intrusive thoughts may tell you.
If you need to check whether you turned off the stove or locked the door repeatedly before leaving the house, leave without checking. If you worry your friends will think you’re embarrassing if you show up and take part in social gatherings, do it anyway.
Repeated exposure helps your brain learn that these situations aren’t all that bad after all.
5. It’s okay to mess up
Some days, you’ll have trouble dealing with intrusive thoughts. That doesn’t mean you should give up trying altogether.
Even people who have lived with OCD for years, and see a therapist regularly, might experience a relapse in symptoms. Remember that you’re in it for the long run, that it isn’t the end of the world if you have a bad day, and continue practicing these healthy strategies tomorrow.
How Resolvve Can Help
Intrusive thoughts and OCD are hard to manage on your own. For more information and guidance on OCD and managing symptoms, you can read our other blogs:
You can also learn more about the condition through the International OCD Foundation, the Canadian Mental Health Association, and BeyondOCD.org.
If you’re ready to take the next step and want to speak with a therapist, Resolvve also offers low-cost options for OCD. You can find a therapist or book a free consultation today.
Please note that this post is written for educational purposes; it is not therapy. If you need to talk to a professional, please book a consultation with a psychotherapist through Resolvve.
