Ep. 16 OCD Thought Loops

Have you ever been trapped in an OCD thought loop—overanalyzing intrusive thoughts, trying to logic your way out, only to get pulled in deeper? You’re not alone. In this episode, I share my personal journey through OCD, the science behind thought loops, and the proven strategies that helped me break free.

We’ll dive into:
 ✅ What OCD thought loops are and why they happen
 ✅ How OCD tricks your brain into compulsions
 ✅ The power of Exposure and Response Prevention (ERP)
 ✅ Practical steps to disengage from intrusive thoughts and take back control

OCD doesn’t define you, and you can retrain your brain to stop giving these thoughts power. Tune in for insights, encouragement, and actionable steps to start your recovery journey.

Link to source material

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Resources:

Free Workbook to Quit OCD: https://outofocd.com/free-workbook/

Out of OCD Website: https://www.outofocd.com

YouTube: https://www.youtube.com/@ToiHershman

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LinkedIn: https://www.linkedin.com/in/toihershman/

Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

Transcript

HOST: Hey there, and welcome to Out of OCD! Today, we’re diving into something that so many people struggle with—OCD thought loops. If you’ve ever been stuck in one, you know exactly how exhausting and frustrating they can be. It feels like your brain is holding you hostage, forcing you to analyze thoughts you know don’t make sense, but you just can’t stop. Sound familiar?

Well, I’ve been there. For years, I was caught in the cycle, trying to “logic” my way out, only to get pulled in deeper. But here’s the thing—you don’t beat OCD by fighting it head-on. You beat it by refusing to play its game. Once I learned that, everything changed.

So, let’s break this down. What are OCD thought loops, why do they happen, and most importantly—how can you break free? Let’s get into it.

My Experience with OCD Thought Loops

I want to start by sharing a little about my own journey. OCD has this awful way of making random, absurd thoughts feel like life-or-death situations. For me, it was numbers. My brain convinced me that certain numbers were tied to death, and if I thought about them, something terrible would happen. It sounds ridiculous, right? And yet, my brain would not let it go.

I got stuck in compulsions—repeating actions, praying, doing anything to neutralize the fear. And the worst part? I knew it didn’t make sense! But OCD doesn’t respond to logic. It thrives on fear, uncertainty, and compulsions.

At first, I did what most people do—I fought back. I tried harder. I gave in to more compulsions. I analyzed my thoughts to death. And guess what? It only made things worse.

The turning point came when I stopped trying to “fix” my thoughts and started treating them like background noise. Instead of engaging with them, I let them be. I went on with my day. And you know what? Slowly, the thoughts lost their power.

OCD is like a bully—if you argue or fight back, it wins. But if you ignore it, eventually, it gets bored and moves on.

REMEMBER: YOU CAN NOT LOGIC YOUR WAY OUT OF OCD!

Think about a song stuck in your head. The more you try not to think about it, the louder it gets. But if you just let it be and focus on something else, it fades away. OCD works the same way.

What Are OCD Thought Loops?

OCD thought loops are exactly what they sound like—intrusive thoughts that get stuck on repeat. Your brain latches onto something random and convinces you it’s important. You feel anxious, so you do a compulsion—maybe checking, seeking reassurance, mentally reviewing—and you get temporary relief. But that relief doesn’t last. Soon, the loop starts all over again. Sound familiar?

The Science Behind It

A study by Norman et al. (2019) found that people with OCD have an overactive error-detection system but a weak braking system. Basically, your brain is constantly detecting problems but isn’t great at telling itself to stop obsessing over them.

Dr. Fitzgerald, an OCD researcher, describes it like this: Imagine your brain has a broken brake. You recognize an error (the intrusive thought), but your ability to disengage is weak. That’s why people with OCD get stuck in thought loops—it’s like pressing the brake, but the car keeps rolling forward.

Why Do Thought Loops Feel So Real?

Because your brain is wired for survival! Your fight-or-flight system doesn’t know the difference between a real danger and an intrusive thought. The more you perform compulsions, the more you reinforce the belief that the thought is important. Your brain learns, Hey, every time we have this thought, we do a compulsion. That must mean it’s dangerous! And the cycle continues.

But here’s the truth—OCD is lying to you. And the only way to break free is to stop reinforcing the lie.

How to Break the Thought Loop

The gold standard for OCD treatment is Exposure and Response Prevention (ERP). It’s simple in theory but hard in practice: You stop doing compulsions.

Key Steps to Interrupt Thought Loops:

• Awareness: Recognize when you’re in a loop.
• Label It: “This is just OCD, not reality.”
• Allow the Thought: No arguing, no compulsions—just let it be.
• Refocus on the Present: Engage in something meaningful instead of ruminating.
• Practice Uncertainty: Instead of seeking reassurance, say: “Maybe, maybe not.”

It’s not about getting rid of thoughts. It’s about making them irrelevant.

REMEMBER: YOU CAN’T STOP THOUGHTS! YOU CAN ONLY DISENGAGE FROM THEM!

What Helped Me the Most in Recovery

The biggest shift for me? Going on the offensive instead of the defensive. Instead of trying to push thoughts away, I leaned into them. Instead of avoiding triggers, I faced them. Instead of reassuring myself, I sat with uncertainty.

At first, it was terrifying. But every time I resisted a compulsion, I took back control. Like working out, it got easier over time. Recovery is a practice. It takes time—like building a muscle or learning a new skill. Be kind to yourself, and count every win, no matter how small. Each win builds on itself.

That said, this process is not easy. It was the hardest thing I’ve ever done, and I had the help of an incredible therapist. I wouldn’t suggest trying ERP alone without a trained therapist, coach, or peer support specialist.

You Are Not Your Thoughts!

OCD thought loops don’t define you. They’re just misfiring neurons, not reflections of your character. Every time you resist the urge to engage with a thought, you’re retraining your brain. That’s how you win. Recovery isn’t about eliminating thoughts—it’s about learning to live alongside them without reacting.

So if you take one thing away from this episode, let it be this:

👉 You don’t have to eliminate the thoughts to be free from them—you just have to stop giving them power.

If you’re struggling, you’re not alone. OCD is beatable, and you can get better.

📚 Resources for Further Help:

• International OCD Foundation (IOCDF)
• NOCD (Online ERP Therapy)
• Books on OCD & ERP

Your Turn!

Have you struggled with OCD thought loops? What helped you? I’d love to hear your thoughts! Send me a message, leave a comment, or share your story. And if you found this episode helpful, don’t forget to subscribe for more OCD recovery tips and encouragement.