You may have heard people say, “I’m so OCD” when they’re being neat or organised. But for those who actually live with Obsessive-Compulsive Disorder (OCD), it’s very different, and often deeply painful.
OCD isn’t about being tidy or liking order. It’s about feeling caught in an exhausting cycle of distressing thoughts and repetitive behaviours that can take over your day, your relationships, and your peace of mind.
What Is OCD?
OCD shows up as two connected parts:
- Obsessions – intrusive, unwanted thoughts, images, or fears that pop into your mind and cause distress. They often feel shocking or “out of character.”
- Compulsions – the things you do (either outwardly or in your mind) to try to make the anxiety go away. This might mean repeating actions, checking, asking for reassurance, or mentally reviewing things over and over.
At first, doing the compulsion brings a little relief. But soon, the obsession comes back, and the cycle starts all over again, leaving you feeling drained, ashamed, and stuck.
Different Types of OCD
OCD doesn’t look the same for everyone. In fact, it can take many different forms. Here are some common ways it can show up:
Contamination OCD
Fear of germs, illness, or spreading harm, leading to cleaning, washing, or avoiding people and places.
Checking OCD
Repeatedly checking doors, locks, appliances, or even emails, for fear of making a mistake or causing harm.
“Just Right” OCD
The need to do things until they feel perfect or balanced. This could mean arranging, touching, or repeating actions until it feels “right.”
Intrusive Harm Thoughts
Unwanted thoughts or images of hurting yourself or others, even though you don’t want to. These are often the opposite of your true values.
Sexual Orientation or Relationship OCD (ROCD / SO-OCD)
Unwanted doubts about your feelings, your relationship, or your sexual orientation—causing constant worry and reassurance-seeking.
Religious or Moral OCD (Scrupulosity)
Fears of sinning, being immoral, or offending God. Often linked with rituals such as confessing, praying, or excessive mental reviewing.
Hit-and-Run OCD
The fear that you might have accidentally harmed someone while driving, leading to retracing your route or avoiding driving.
Existential OCD
Becoming stuck on big, unanswerable questions like “What if none of this is real?” or “What if I don’t exist?,” and not being able to let the thought go.
Pure O (Purely Obsessional)
When the compulsions are less visible and mostly mental, like endless rumination, reassurance-seeking, or trying to cancel out “bad” thoughts.
Related Conditions
Some conditions overlap with OCD, such as hoarding, skin-picking, or hair-pulling. These can cause a lot of distress too, and they deserve care and support in their own right.
How OCD Makes You Feel
Living with OCD can feel:
- Exhausting, because your mind never seems to switch off.
- Lonely, because you may feel too ashamed to talk about your thoughts.
- Confusing, because the obsessions often clash with your true values and identity.
- Hopeless, because the cycle feels endless.
If this is you, please hear me: you are not your OCD. Your thoughts are not a reflection of who you are. They are symptoms of a condition that can be treated, and you don’t have to face them alone.
How Therapy Can Help
OCD thrives on fear and doubt, but therapy can help loosen its grip. Together, we can work on gently breaking the cycle, step by step, with compassion and at your pace.
In my work, I draw on different therapeutic approaches depending on what you need most:
- CBT (Cognitive Behavioural Therapy), including I-CBT and ERP, which helps you face fears safely while reducing compulsions.
- Schema Therapy, which explores deeper patterns like perfectionism, self-criticism, or fear of mistakes that often fuel OCD.
- EMDR, which can help reduce the emotional intensity of past experiences that keep obsessive fears alive.
- Integrative Psychotherapy, which blends different approaches to support you as a whole person, mind, body, emotions, and relationships.
Therapy isn’t about forcing you to “just stop” your compulsions. It’s about working together, gently and with compassion, to help you feel safer, calmer, and more in control of your life.
A Message of Hope
OCD can make your world feel very small. But with the right support, life can open up again. Many of my clients describe moving from a place of fear and shame to one of freedom, connection, and hope.
Healing begins with one step, and you don’t have to do it alone.
Take the Next Step
If you see yourself in these words, I encourage you to reach out. We can talk through what you’re experiencing and explore how therapy could support you in building the calmer, freer life you deserve.
For more information please visit: foodforthoughttherapy.co.uk or e-mail: agi@foodforthoughttherapy.co.uk
Support is here when you’re ready.
