Not Every Intrusive Thought Is OCD
As an anxiety expert, one of the most common things I hear is: “I had this disturbing thought—do I have OCD?”
It’s a valid question. Intrusive thoughts can be frightening, unsettling, and downright confusing. But here’s the truth:
Not every intrusive thought is a sign of Obsessive-Compulsive Disorder.
Let’s break this down.
What Are Intrusive Thoughts?
Intrusive thoughts are unexpected, involuntary thoughts, images, or impulses that pop into your mind. They’re often disturbing, strange, or completely out of character. For example:
“What if I swerve off the road right now?”
“Did I say something offensive just now?”
“What if I hurt someone I love?”
Everyone has intrusive thoughts. Yes, everyone. They’re part of being human and having a highly active, creative brain.
When Is It NOT OCD?
Not every intrusive thought means you have Obsessive-Compulsive Disorder (OCD). Here are a few signs that you’re just dealing with a regular (but distressing) thought, not a disorder:
You don’t engage with the thought for long: It pops in and quickly fades.
You’re able to move on without rituals or compulsions.
It doesn’t cause persistent anxiety or interfere with your daily life.
You don’t feel a continual urge to “neutralize” the thought with actions, prayers, or checking behaviors.
In these cases, your brain is doing what brains do—generating random content. Weird? Yes. Dangerous or disordered? Nope.
My Crazy Intrusive Thought!
My parents took my brother and me on a hiking trip to Starved Rock State Park, full of canyons, waterfalls, and winding trails. When we reached the top of one canyon, a thought suddenly popped into my head: “Throw yourself off the edge into the Illinois River below!”
I was eight years old—not suicidal—and yet the thought felt real and terrifying. My next thought was just as scary: “What if I actually did it?” Since I had the thought, did that mean I wanted to jump?
I don’t remember exactly what I did next. (I didn’t jump!) I probably stuck close to my mom and avoided the edge. I was rattled, but the intrusive thought faded as time passed and I got busy doing other things.
It wasn’t until years later that I learned what happened: I had an intrusive thought. It didn’t mean I wanted to jump. It didn’t mean I was bad or secretly self-destructive. It was just a thought—nothing more.
When Could It Be OCD?
On the other hand, OCD might be involved if:
You experience recurring intrusive thoughts that cause significant distress.
You feel you must do something (a compulsion) to calm the anxiety that accompanies the thought.
These thoughts interfere with your daily functioning or cause you to avoid certain situations.
You’re stuck in a loop of “What if?” thinking, constantly analyzing, and trying to get certainty.
OCD thrives on uncertainty. The more you try to “figure out” or “prove wrong” a thought, the more power it gains.
How Do I Get Rid of Intrusive Thoughts?
Here’s the short answer: You don’t need to get rid of them.
Intrusive thoughts feel alarming because they seem to come out of nowhere—and they’re usually the opposite of what you believe or want. That’s what makes them so upsetting. But here’s the good news: the more you recognize them for what they are and stop overreacting, the less they’ll bother you.
When you label them, stop fighting them, and gently refocus, you’ll get fewer of them, without even trying. It really works. (And if you’d like one-on-one help, reach out. You don’t have to walk through this alone.)
Here’s a step-by-step approach:
1. Label It
Call it what it is: “That was just an intrusive thought.” Naming it reduces its power and reminds you: this thought does not define you.
2. Don’t Fight It
Trying to force a thought away makes it louder. Instead, let it pass through like a cloud across the sky. Don’t engage. It’s just mental noise.
3. Don’t Flip Out
Rather than reacting with fear or spiraling into analysis (or late-night Googling), respond with calm curiosity. Try saying, “Interesting thought, whatever…” This takes practice, but it builds resilience—the ability to bounce back quickly from mental and emotional stress.
4. Refocus
Turn your attention to something life-giving. Go for a walk, clean out a drawer, start a creative project, or dig into work. Choose what you want to focus on.
What the Bible Says
God’s Word speaks directly to our mental battles and offers real peace and direction.
Romans 12:2 — "Do not conform to the pattern of this world, but be transformed by the renewing of your mind."
Your mind can be renewed. That’s a spiritual promise—and neuroscience agrees. The brain is capable of rewiring itself through intentional focus and repetition. It’s called neuroplasticity. You create new, life-giving thought patterns as you replace lies with truth,
Paul urged us not to follow the patterns of fear or obsessive thinking. Let God rewire your thought life. You are not your thoughts. You are deeply loved, fully known, and invited into a life of peace, not paralyzing anxiety.