Navigating ROCD & Pure O: My Approach to Managing Intrusive Thoughts

"What did they really mean when they said that?”

"Does my partner actually love me?”

“Was that a lie–or am I just overthinking?”

One intrusive thought turns into a loop, spiraling into hours of mental debate. Before you know it, you’ve lost an entire evening trying to find certainty that never comes. Even if you tell yourself that the thoughts are irrational, your OCD counters you, “But…what if they aren’t?”

If your experiences are similar to mine, I know you’re exhausted from this loop. In this blog, I’m sharing the strategies I’ve recently started using to help me navigate ROCD and Pure O OCD. While they’re not a cure, they’ve started to make a difference—and I hope they can help you, too.

Strategies to Manage Intrusive Thoughts From OCD

Here are the strategies that I’ve implemented to help me battle OCD’s intrusive thoughts:

1. Setting aside rumination time. I know this sounds counterproductive, but the first step to managing OCD is accepting it. Since intrusive thoughts are part of the disorder, scheduling time for them can help you take control. This allows you to focus on daily responsibilities while making space for your OCD—on your terms.

2. Cutting back on rumination time. Sometimes, setting aside time isn’t realistic—some thoughts feel too urgent to ignore. If that happens, give yourself space to process them, but aim to reduce the time spent ruminating. If you spiral for an hour today, try cutting it to 50 minutes tomorrow, then 45 the next day. Every minute reclaimed is a victory.

3. Schedule time for positive thoughts. OCD is the devil on your shoulder—so put an angel on the other side. Challenge intrusive thoughts by intentionally focusing on positive ones. I like to think of Harry Potter and the Prisoner of Azkaban, when Harry defeats the dementors by summoning a single, powerful memory. I remind myself that if my positive thoughts are strong enough, they can weaken the negative ones, too.

4. Exercise.  When I’m deep in an OCD spiral, getting to the gym can feel impossible, but every time I do, it helps. It doesn’t erase the intrusive thoughts, but it does take the edge off.

Surprisingly, cardio works far better for me during these times, even though lifting is my passion. I’ve found that cardio helps me process my thoughts while also releasing tension, making the thoughts less overwhelming. Lifting, on the other hand, requires more focus on my body and my movements—something I struggle with during an OCD spiral. 

So, find what works for you when it comes to exercise. It may be something different than you’d think! Also, ask yourself why you're exercising, and make sure it's for positive reasons.

5. Therapy. Having professional support for OCD can be super helpful. A therapist can provide strategies while holding you accountable to work through them. But while I’ll always vouch for therapy, I do know it’s not accessible to everyone–and it’s not the only path to healing. 

   
   

   If therapy isn’t an option, you can still make progress through research, self-accountability, and support from others. It’s harder, but it IS possible. I overcame an eating disorder without therapy, and while it may have taken longer, I still got there. Don’t let the lack of therapy make you feel defeated; there are still ways forward.

   
   

6. Allow your thoughts to exist. Sounds counterintuitive, right? But trust me, ignoring your intrusive thoughts doesn’t make them disappear–they always come back. 

   
   

   I’ve tried running from mine through alcohol and excessive sleep, but those only delayed the inevitable. If anything, the thoughts hit even harder once the hangover faded, forcing me to face them anyway.

   
   

   The best way to loosen OCD’s grip is to confront the thoughts head-on. Just like any fear you have, you can’t overcome it by running away. Avoiding spiders to escape arachnophobia

   may seem to work, until one lands in your lap and you’re running around, screaming for someone to get it off you. At least, that’s what I’d do (a fellow arachnophobe). 

7. Have a support system. Therapy may not be accessible, but having a support system of some kind is really important. If you don’t feel comfortable opening up to family or friends, there are OCD support systems out there. They can be extremely helpful and make you feel much less alone. I recommend NOCD’s Community.

8. Celebrate small wins. I’ll say this for any mental health struggle—because it ain’t an easy task (my wannabe Southern twang coming out here). But seriously, small wins matter.

   
   

   It’s easy to be hard on yourself, to feel disappointed in slow progress. But you know how hard you fight day in and day out. So when you have a win, acknowledge it. Be proud of it. Don’t let it get overshadowed by whatever challenge comes next.

9. Reward yourself when you succeed. It may sound childish, but Pavlov’s reward system really is effective. In classical conditioning, Pavlov trained dogs to associate a stimulus (like a bell) with a reward (like food), reinforcing their behavior. The same principle applies to OCD recovery—by rewarding yourself for small wins, you’re reinforcing positive progress.

   
   

   Fighting OCD is hard, so when you succeed, celebrate yourself. Treat yourself to your favorite restaurant, get a massage, buy a new book—whatever makes you feel good. Associating progress with something positive can make each step forward feel a little more rewarding.

10. Don’t judge your thoughts. Your mind can be cruel. Like, painfully cruel. But you don’t have control over your thoughts–you only have control over how you perceive them. 

    
    

    Deep down, you know who you are. Your intrusive thoughts don’t define you. So be kind to yourself, and let go of judgment.

Other Effective Strategies for Managing OCD

While the strategies I’ve shared have been helpful in my own journey, there are other approaches that many people find effective. Here are two I don’t personally use but are worth considering:

• Medication. Medication can be a game-changer for some people with OCD. Many find that SSRIs (selective serotonin reuptake inhibitors) help reduce the intensity of intrusive thoughts and compulsions, making it easier to engage in therapy or other coping strategies. While I haven’t taken medication for OCD myself, I recognize its value as a legitimate tool for many. If you’re curious about it, talking to a doctor or psychiatrist may be a good step.

Meditation & Mindfulness. Some people swear by meditation and mindfulness as a way to detach from intrusive thoughts and reduce anxiety. These practices focus on observing thoughts without judgment and letting them pass, rather than getting stuck in the loop of rumination. While I’ve struggled with this tool in my own journey, it’s an approach that may be helpful for you.

OCD Resources

Everyone’s journey looks different, and while these are the tools that have helped me, there are many other approaches worth exploring. If you struggle with other types of OCD, these resources offer additional strategies that may help:

• The International OCD Foundation: A leading resource for OCD education, treatment options, and community support.

• NOCD: Provides OCD awareness and treatment, offering a variety of resources and a team of OCD-specialized therapists.

• The OCD Stories” Podcast – A podcast featuring personal recovery stories, expert interviews, and treatment insights. 

  
  

Books on OCD:

• “Rewire Your OCD Brain” by Catherine M. Pittman and William H Young

• "Freedom from Obsessive-Compulsive Disorder" by Jonathan Grayson

• "The Mindfulness Workbook for OCD" by Jon Hershfield & Tom Corboy