If you live with Obsessive-Compulsive Disorder (OCD), you might often feel unsure whether you really locked the door, switched off the stove, or unplugged the iron. This isn’t because you’re careless or incapable, it’s because OCD directly affects how memory feels. Research shows that memory in OCD can be unreliable when it comes to the very tasks that trigger checking. And knowing why this happens can help you feel less alone and less ashamed.
The Science: What Research Tells Us
Several studies have explored memory and OCD, and the findings are fascinating:
- Neutral vs. Threatening Situations: People with OCD generally remember neutral events just as well as anyone else. But when it comes to situations connected to safety or danger, like locking a door or turning off the oven, memories feel much less trustworthy (Radomsky et al., 2001; Hermans et al., 2008).
- Confidence, Not Ability: It’s not that memory itself is broken, it’s that confidence in memory is reduced. In fact, the more someone checks, the less confident they become in what they recall. Repeated checking leads to memories feeling blurred and less certain over time.
- Anxiety’s Role: Anxiety narrows focus onto the perceived threat, interfering with how clearly the brain encodes what just happened. Instead of storing the memory fully, the brain is busy asking “what if?”
Memory Isn’t a Camera: Eyewitness Testimony Research
This phenomenon isn’t unique to OCD. Research on eyewitness testimony (Loftus, 1979) shows that memory is reconstructive, not photographic. People can:
- Add details that weren’t there
- Alter memories based on suggestion
- Feel completely confident about false memories
If even eyewitnesses in courtrooms can misremember events, it makes sense that under anxiety and doubt, OCD memory can feel shaky. You’re not failing, it’s simply how human memory works under pressure.
Why Doubt Feels So Strong in OCD
OCD creates a loop:
- You do the task (lock the door).
- Anxiety spikes (“What if I didn’t lock it?”).
- Doubt makes memory feel unclear.
- You check to feel safe.
- Checking temporarily relieves anxiety but makes memory even less trustworthy in the long run.
This is why checking feels so urgent, and also why it never really brings peace, it trains your brain to distrust itself.
A Kinder Perspective
If you struggle with checking, please remember:
- Forgetting or doubting doesn’t mean you’re careless.
- Checking is a coping strategy, not evidence of failure.
- Memory uncertainty is a well-documented feature of OCD, not a flaw in who you are.
Being compassionate toward yourself is key. Understanding that your brain is wired to feel uncertain (not unsafe) can make the experience feel less personal and more manageable.
You’re Not Alone
So many people with OCD carry shame about their memory and checking behaviours. But science shows this isn’t your fault, it’s simply how the brain responds to anxiety and uncertainty. And with the right support, it is possible to step out of the cycle.
Looking for Support?
If this resonates with you, you don’t have to navigate OCD alone. I support people in understanding their OCD, finding compassion for themselves, and learning tools to reduce checking and doubt.
I am a CBT, Schema, EMDR and Integrative Psychotherapist specialising in OCD, offering private practice support tailored to your needs. I work both online and in person (I am based in North Wales in Menai Bridge and Llandudno). You can learn more on my main site: foodforthoughttherapy.co.uk. You deserve clarity, confidence, and a kinder relationship with your mind.
