Understanding OCD and Intrusive Thoughts: Breaking the Myths and Finding Clarity

I remember as an eight-year-old, walking with my grandfather in the Washington, D.C., area. We were next to a river, when I suddenly noticed the thought, “What if I jumped in?” I wasn’t a strong swimmer, and this thought filled me with instant horror. A vivid image followed: me running toward the river and leaping in. The shock of this image gave way to terror at the idea of doing something that would cause me great harm. These thoughts, images, and emotions led me to make sure to stay far from the water’s edge.

Have you ever had a random thought that shocked or surprised you—something “completely forbidden” or “unthinkable”? If so, you’re not alone. These types of thoughts are extremely normal, with studies showing that between 74% and 99% of people in the general population experience intrusive thoughts. But for individuals with Obsessive Compulsive Disorder (OCD), intrusive thoughts can be far more overwhelming.

Intrusive Thoughts

Our minds are constantly creating and repeating thoughts. While we’re often only consciously aware of one at a time, many of us have experienced fleeting “half-thoughts” that seem to occur almost simultaneously. Most thoughts are mundane, but some are surprising, fantastical, or distressing.

Intrusive thoughts act like “intruders,” forcing their way into your mind, uninvited and unwanted. While everyone experiences these thoughts occasionally, people with OCD face them more frequently and with greater intensity. For someone with OCD, these thoughts often “stick,” dominating their mental space and disrupting their day-to-day life.

What sets OCD apart is how these thoughts affect behavior. In an effort to manage the distress caused by intrusive thoughts, individuals with OCD may engage in compulsions—repetitive behaviors or mental rituals aimed at neutralizing the discomfort or preventing imagined harm. These compulsions, though intended to bring relief, often end up reinforcing the cycle of intrusive thoughts.

For most people, intrusive thoughts pass quickly, like leaves floating downstream. But for those with OCD, they can feel like a dam breaking, with thoughts flooding their mental space. In the next sections, we’ll explore common myths about OCD and intrusive thoughts, and how tools from Acceptance and Commitment Therapy (ACT) can help reduce their power.

Myths About OCD and Intrusive Thoughts

Myth 1: “People with OCD act on their thoughts.”

Part of what makes intrusive thoughts so distressing is the belief that they will be acted on. For example, someone who has a distressing thought of throwing their phone to the ground and smashing it may feel even more distressed if they think this thought makes them more likely to actually do so.

However, thoughts are just thoughts—not actions. People with OCD rarely, if ever, act on their intrusive thoughts. In fact, they are often so horrified by these thoughts that they go out of their way to avoid acting in ways that might align with them.

Myth 2: “Intrusive thoughts reflect your true desires.”

Intrusive thoughts are like the “junk mail” of the mind—unwanted and irrelevant. They are distressing precisely because they contradict a person’s values.

For example, someone with OCD might interpret a fleeting violent thought as a sign of a deep, underlying urge to act violently—an urge they fear they cannot control. In reality, these thoughts are random mental events that do not reflect the person’s true self.

Myth 3: “The solution is to avoid these thoughts.”

Avoiding intrusive thoughts feels like a natural response—after all, avoidance is one of the earliest skills we learn. But trying to suppress or avoid thoughts often has the opposite effect, leading to a “rebound effect” where the thoughts return even more intensely.

Instead of avoidance, learning to relate to these thoughts differently can help loosen their grip. By developing new ways to respond to these thoughts, it’s possible to find freedom and flexibility.

How ACT Can Help with Intrusive Thoughts

One of the most helpful concepts in ACT for dealing with intrusive thoughts is called “defusion.” When we experience an intrusive thought, we are often “fused” with it—seeing it as a true reflection of who we are. Defusion creates space between us and our thoughts, helping us see them as mental events rather than truths or commands.

For example, someone with intrusive thoughts about getting into an accident while driving might write down their distressing thoughts, label them as part of a “Scary Driver Story,” and respond with, “Thank you, mind, for trying to protect me.” This simple act of naming the thought lowers distress and reduces the urge to engage in compulsive safety behaviors.

ACT also emphasizes values, helping individuals focus on living a meaningful life rather than constantly managing distressing thoughts.

Conclusion

Intrusive thoughts can feel overwhelming and isolating, but it’s important to remember that they’re just thoughts—not commands, not reflections of who you are, and not something you need to act on. With tools like defusion, mindfulness, and focusing on your values, you can reclaim control and reduce the power these thoughts hold over your life.

OCD may be persistent, but you don’t have to face it alone. With the right support and strategies, it’s possible to live a fulfilling life, even when intrusive thoughts show up uninvited. Start by taking small steps—observing a thought instead of fighting it, noticing what truly matters to you, and reaching out for help when you need it. You are so much more than your thoughts, and freedom is within reach.