Face Your Thoughts

Category: OCD Insights

  • Why do intrusive thoughts feel so real?

    Why Do Intrusive Thoughts Feel So Real?
    The Mind-Body Connection at Play

    In my experience, many people with OCD and anxiety will at some point, ask this question: “Why do intrusive thoughts feel so real?” This is one of the reasons OCD is so hard to overcome.

    Here’s the thing: your body doesn’t know the difference! That’s right, when you think about something, especially when you worry about it, your body matches that thought with real feelings.

    Why?

    Let’s break it down. Say you’re thinking about something pleasurable, maybe a nice holiday or daydreaming about being rich. How does that make you feel? You feel good while the thought is occurring right ? With OCD, the thoughts are based on fear and negativity. So, when we think about “the good stuff” and feel good, the same thing happens with “the bad stuff.”

    why do intrusive thoughts feel so real

    But thats not all

    When you think of bad, scary, or negative scenarios, your body supports these thoughts by preparing itself for danger. So, you may experience symptoms like shakiness, rapid heartbeat, or simply a feeling of impending doom.

    You’ve probably heard of the “fight or flight” reaction, where your body releases chemicals like adrenaline to help you prepare to fight or flee in the face of danger. This is what happens during a panic attack. In simple terms, after having so many negative thoughts, your body thinks, “Hey, we need to gear up because there must be an immediate threat!” Of course, there isn’t a real threat, because the thoughts are only imagined.

    So In summary, why Do Intrusive thoughts feel so real?

    • Your body doesn’t know the difference between a real and an imagined threat.
    • When these thoughts arise, your body produces chemicals, and over time, these can lead to panic attacks.
    • Your body responds to positive thoughts the same way, by producing calming, happy, feel good chemicals.
    • Fear feeds fear. Your trapped in a loop. When we think of the ‘bad’ our body matches it with feeling of uneaseness. Then we start to hold on to the feeling and send signals to the brain that it must be true.

    How Do We Break the Cycle?

    The key to overcoming it is knowledge. Simply understanding what’s happening is the first step. When you can recognise the process, the next step is to remind yourself why these thoughts feel so real. When they arise. Monitor what is happening in your body.

    Separation

    Another important part of the puzzle is to separate the thoughts from the feelings. See if shifting the thought to a positive one can help you feel calmer. Overcoming OCD is all about knowledge, awareness, and rational thinking. It’s like being a detective, you’re going to figure out everything that’s going on. Analyse your body and your mind. It’s easy to get caught up in the thoughts and fear, without noticing what’s actually happening. Instead of blindly obeying the thoughts and feelings, start to investigate.

    Final Thoughts

    Intrusive thoughts are the main symptom of OCD and can be the most distressing. However, when we accept that these thoughts are just a symptom of OCD and understand why they feel so real, we empower ourselves to begin the journey toward recovery.

    FREE OCD CHECK BOX PDF

    Kate.faceyourthoughts@gmail.com

  • OCD Recovery Looking for a Magic Fix? It Isn’t That Simple

    Medication Can Help — But It Isn’t the Whole Picture

    When it comes to OCD recovery, you need to show up, put in the work, and stick with it. Medication can be supportive, but it won’t do the work for you.

    From my personal experience, both as someone living with OCD and as a therapist, I’ve had moments where I truly believed the right medication would be a cure-all. I thought that if I just found the perfect pill, my OCD and anxiety would vanish, and everything would be fine. Over the years, I’ve realised many others share that same hope, trying different medications in search of the “magic pill” that will take it all away.

    OCD Recovery: getting to the root causes

    But we must face the truth: while medication can offer relief, it doesn’t solve the underlying problem. At best, it can ease symptoms, but it doesn’t get to the root of what’s really happening. And let’s be honest, most of us don’t want to rely on medication for the rest of our lives.

    If you truly want to live a happy, fulfilling life with OCD, and not be controlled by it, you must dig deeper. This means facing your core fears, challenging the beliefs that fuel your anxiety, and understanding what’s going on with clarity, logic, and self-compassion. That’s where real change begins.

    I want to be clear: I’m not against medication. For many, it can be a helpful part of the journey. But the key is working with it, not depending on it alone.

    OCD Recovery: Why It Takes Many Steps

    OCD recovery isn’t a quick fix, it’s a journey that requires multiple steps, like piecing together a puzzle. Each step plays a vital role in the bigger picture. One important mindset to adopt is the “checkbox” approach: which I explain in my Free PDF. Recognise that OCD can manifest in different ways for different people. The way you react to it, your specific triggers, and even your unique themes, it’s all deeply personal.

    While everyone’s experience is different, the core elements of recovery often remain the same. The solution doesn’t come in a pill, but from within you.

    OCD Recovery: First Steps

    The first step is understanding yourself and identifying your core fear. You might even be able to trace when OCD first latched onto something distressing in your life. It could stem from a traumatic event, a stressful period, or even a major life change, like having a child or getting a promotion.

    In future posts, I’ll explore how even happiness can trigger fear, and how feeling ‘too good’ can leave us anxious, questioning if it’s too good to be true.

    There are many steps involved in recovery, and I highlight them here PDF ‘OCD checkbox’. With the right knowledge, you have the power to overcome OCD. You can say no to the intrusive thoughts, stop believing them, and live a normal life. Medication can be a helpful part of the solution, but it’s just one piece of the puzzle. You also must do the work: face your fears, challenge the thoughts, and take action to move beyond the trap.

    OCD Recovery

    OCD recovery, Summary

    OCD recovery is a multi-step journey that requires active participation, self-awareness, and a willingness to face your fears. While medication can provide some relief, it isn’t a cure and doesn’t address the root causes of OCD. True recovery comes from within, through understanding the core fears, challenging the beliefs that fuel anxiety, and taking deliberate action. It’s a process that involves both the mind and the body, and while it may take time, with the right tools and mindset, you can regain control and lead a fulfilling life.

    Kate.faceyouthought@gmail.com

    FREE PDF, OCD CHECKBOX

  • Obsessive Intrusive Thoughts

    Dealing with Intrusive Thoughts

    Obsessive intrusive thoughts, the word “obsessive” typically describes thoughts that won’t go away. They keep coming back over and over again, often causing anxiety, guilt, or distress. People who experience obsessive thoughts may feel like they have no control over these thoughts, and they may disrupt daily life or lead to compulsive behaviors.

    The best way to deal with these thoughts is first by accepting that they are a symptom of your OCD, and second, by recognising that you need to treat them as such. The key to overcoming them is to approach them rationally. By doing so, you can reduce their power and regain control over your thoughts

    Everyone will experience an intrusive, disturbing thought at some point in their life. Most people can shrug it off and move on. A person with OCD (Obsessive-Compulsive Disorder) will obsess over the thought, worrying that it might become a reality or that it means they are a “bad person.” People with OCD may perform compulsions, such as tapping surfaces or switching lights on and off, a certain number of times, with the idea that they may prevent the thoughts from playing out in reality. Of course, these are just examples, and compulsions can show up in many different forms.

    OCD themes vary, and people suffer from many different subtypes of OCD. Some may obsess over germs and contamination, while others may fear that they will lose control and harm themselves or others. Everyone’s OCD is unique to their themes, and their intrusive thoughts and obsessions are too. But overall, OCD thrives on the belief that what we think is part of who we are or that it will always come true.

    Will what we think always come true?

    The answer is no, thoughts aren’t facts, and we are free to think anything we like. Obsessive intrusive thoughts aren’t a reflection of our intentions or desires; in fact, they’re the opposite. Intrusive thoughts are unwanted, and that’s exactly why they’re so disturbing, they don’t align with our values or beliefs, and this misalignment is what causes so much guilt.

    Take our dreams and nightmares, we can vividly picture and imagine wild scenarios every night. But when we wake up, we don’t dwell on them or obsess over what they might mean. We accept them for what they are.

    Yet, when we experience vivid thoughts and feelings during the day, like intrusive thoughts, we struggle to move on. Why is that? Mostly because dreams are widely accepted as just that: dreams or nightmares.

    OCD is also widely recognised, and yet people still cling to the idea that intrusive thoughts mean more than they actually do. Even with a full diagnosis, many still live in fear of their intrusive thoughts

    Obsessive intrusive thoughts
    Reflect on Intrusive Thoughts

    Why do we continue to live in fear?

    Uncertainty and doubt fuel OCD, and as long as we continue to doubt and live in fear, we remain trapped by obsessive thoughts. Up to now, what evidence do you have that your intrusive thoughts will come true? And what evidence do you have that they have come true? Reflect on this, have any of your intrusive thoughts ever come to fruition? Gather the evidence. Without evidence, why do you blindly believe these thoughts?

    How many times have you fantasised about winning the lottery, becoming rich, or experiencing something good? How many of those thoughts actually came true? Why do we assume the “bad” is more likely to happen, but not the “good”? It’s because fear fuels the “bad” thoughts, along with uncertainty and doubt. But we have nothing to fear when it comes to good things happening.

    This is just a small snippet of how we can start to view intrusive thoughts in a different light. I cover this in more detail in my book, which solely focuses on how to rationalise intrusive thoughts and help your mind begin to break down what they are, and why you shouldn’t fear them. Stop letting obsessive intrusive thoughts hold you back.

    Please follow the link below to view the book on Amazon

    Book now on amazon
    Email for counselling enquiries

  • Learning to Love Your OCD: The Key to Moving On

    OCD Acceptance

    What if, instead of constantly fighting your OCD, you could accept it, and even learn to appreciate it? This shift in mindset can be transformative.

    What “Loving” Your OCD Really Means

    Rather than seeing OCD solely as a burden, what if you had OCD acceptance and viewed it as a part of who you are? It might sound strange, but there are positive aspects to OCD that you may have never considered. While you might initially think, “There’s nothing positive about this debilitating condition,” stay with me for a moment.

    Take a moment to reflect: What does your OCD say about you?

    It often reflects qualities like empathy, care, and caution, traits that your intrusive thoughts may try to convince you are flaws. In fact, these traits are proof of how much you care about others and the world around you.

    Your tendency to worry isn’t a weakness; it’s a sign of how deeply you care. The fear of bad things happening reveals a compassion that many people lack. Recognize that your concern about these things actually makes you a better, more thoughtful person.

    The Power of Full OCD Acceptance

    The key to living with OCD is to fully accept that it is part of you. Many people spend endless hours learning about OCD, but they continue to fear and obey their intrusive thoughts. The question is: Have they truly accepted that it’s just OCD?

    When you accept that what you’re experiencing is OCD, something powerful happens: you stop fearing your thoughts. You stop letting them control your actions. Instead, you can experience the thoughts without succumbing to rumination or compulsions. It’s not about eliminating the thoughts; it’s about changing how you respond to them.

    Stop Obeying OCD

    There’s no avoiding the fact that OCD will try to convince you to obey certain thoughts or rituals, even when there’s no evidence to support them. But once you accept that these compulsions and intrusive thoughts are symptoms of a condition, you can start to view them differently.

    You no longer have to obey or fear them. Instead, you can learn to live alongside them, not as something that controls you, but as a small nuisance that’s part of your unique nature.

    Celebrate What Makes You Unique

    Take a moment today to celebrate what makes you who you are.

    • Appreciate how much you care.
    • Recognise how you go the extra mile for others.
    • Acknowledge the times you’ve worried over something, only to find that everything turned out fine.

    The things you fear most often don’t come true, but that doesn’t make you weak, it shows how deeply you care.

    Recognise that you’ve been carrying the weight of unnecessary fear, and it’s time to stop living in fear of your thoughts. Try saying:

    “I’m going to accept my OCD. I’m not going to live in fear or obey my thoughts anymore.”

    It’s a risk worth taking, although there’s really no risk at all. You’ll find that the lie you’ve been believing all along is no longer convincing.

    The Importance of Self-Compassion

    By embracing your OCD, you open the door to self-compassion. Your fears, compulsions, and intrusive thoughts don’t define you. They are simply part of your condition, and you can learn to live with them rather than let them control you.

    Why You Should Embrace and Love Your OCD

    Loving your OCD doesn’t mean enjoying the struggles it brings. It means acknowledging that OCD is part of who you are, and you can learn to live with it. Accepting your OCD helps you see the positive qualities it reflects in you, traits like empathy, care, and a deep concern for others.

    You may feel that your tendency to overthink and worry holds you back, but these traits aren’t flaws. The intrusive thoughts we have often stem from the fear that we might be capable of bad things, but this fear actually comes from how much we care, not from any real intention to harm. Your concern for others and your desire to protect them shows how deeply you care.

    Loving your OCD is about embracing the person you are, a compassionate, thoughtful individual with the strength to grow. You don’t have to live in fear or keep ruminating. Start celebrating the unique, caring person you’ve always been, even in the face of OCD.

    Take Action Today
    Remember, embracing your OCD is not about liking the struggles it brings, but recognising that it’s a part of who you are and finding peace with it. Try the practice of acceptance today, and see how your relationship with OCD can transform.

    If you’ve had similar experiences or have questions, feel free to share your thoughts in the comments below. Together, we can help support and understand each other on this journey.

    email
    book now on amazon

  • Swallow your fear: Living with Phagophobia and pseudodysphagia

    How do you feel when you think about food?

    For the average person, the idea of a big plate of food may sound comforting, something to look forward to. But for someone with an eating disorder or a food-related phobia like phagophobia or pseudodysphagia, the thought of food fills them with fear and dread.

    I was one of those people. Suddenly, it felt like food was everywhere, the only thing on people’s minds. It seemed impossible to escape. I often wished food wasn’t necessary, just so I wouldn’t have to think about it. But avoiding food wasn’t an option because, in the end, I needed it to survive.

    What does someone do when they suddenly find themselves consumed by an irrational, yet very real fear of swallowing or choking? They often feel lost, hopeless, and stuck, hyper-focused on food, eating, drinking, swallowing, and the fear of choking. This creates a debilitating cycle with no clear way out.

    If you’ve experienced this condition, you’ve probably asked yourself more than once, “Why me?” In hindsight, I realise that question didn’t really matter. I should have focused on why it came about.

    When fear and irrational thoughts take over, it becomes difficult to see the bigger picture.

    This condition thrives on the belief that we will choke, yet we rarely stop to question it. Who says this will happen? Why do I believe it? Where did this fear come from? We seldom reflect on how these thoughts took hold in the first place.

    We develop an overwhelming certainty, maybe even a feeling, that we are destined to choke with every bite or sip. But what is driving this irrational fear?

    If you’re like me, there was likely a time when eating and drinking felt completely normal. Then, at some point, something changed, often gradually. Maybe it began with throat tension, a strange sensation, a panic attack, or even a choking incident.

    What is undeniably true is that this condition stems from something traumatic

    Whether it was a period of extreme stress and anxiety that built to a breaking point, or a deeply impactful event that your mind struggled to process. The result is the same: a debilitating fixation and, to be frank, an obsession.

    Like any other phobia, anxiety disorder, or form of OCD, rational thinking is key. I liken this condition to my OCD because, at its core, it’s fuelled by intrusive thoughts. These thoughts tell you: “Swallowing won’t happen,” “You will choke,” or “There’s something mechanically wrong.” Pay attention to these thoughts and challenge them: Why? What evidence do you have? Like any form of OCD, you’re trapped in a loop of “What ifs.”

    Of course, recovery takes time and multiple steps. We need to incorporate relaxation techniques, eliminate stress, address past trauma, and most importantly practice exposure. Exposure is the only way to overcome fear. With exposure comes evidence. Each time we face our fears; we gather proof that nothing bad happened.

    There’s no way to fully guide you through overcoming this fear in one post. That’s why I offer one-on-one counselling sessions, details are available on my website, faceyourthoughts.com.   But you can start here by understanding why this is happening and what steps you can take to move forward.

    Steps to help you on your road to recovery, to overcome the fear of swallowing:

    ✔️ Explore what trauma you experienced, how to process it, and how to manage stressors in your life.
    ✔️ Practice relaxation techniques, meditation can be extremely helpful.
    ✔️ Understand the role OCD may be playing and learn about intrusive thoughts.
    ✔️ Examine your beliefs and the evidence supporting them.
    ✔️ Begin exposure with very small steps, gradually building up.

    keep an eye out for more posts, as I continue to explore OCD and Phobias in more in depth.

    kate.faceyourthoughts@gmail.com

    Rationalising Intrusive thoughts amazon

    Download Your free Guide to recovering from the fear of swallowing and choking

  • OCD: Intrusive Thoughts, a Strange Form of Protection

    OCD Intrusive Thoughts

    What Are Intrusive Thoughts?

    Intrusive thoughts are unwanted and distressing, often becoming the centre of attention for the sufferer, leading to obsession and hypervigilance. Most people experience them, but when combined with anxiety, they can cause the individual to fixate, often living in fear caused by irrational thinking. Intrusive thoughts like this are a symptom of OCD (Obsessive-Compulsive Disorder).

    Stop giving them power

    These thoughts can be terrifying, especially when they involve harm to loved ones or things you care about. Intrusive thoughts are a part of OCD. They don’t reflect your desires, intentions, or reality; they’re just a symptom. The key to overcoming them is to stop giving them power.

    When we engage with intrusive thoughts, it can feel as though we are in control or being pre-warned, as if we can avoid certain scenarios, pain, and suffering. But they are simply lies rooted in fear.

    These thoughts act as a strange form of protection. OCD forces the brain to shift focus, making us fixate on ‘what ifs’ as a way to avoid confronting deeper distress and emotions that truly need our attention.

    Recognise the pattern

    Sometimes, after stress or trauma, OCD becomes more apparent. You may notice a flare-up, a new intrusive thought, or a new theme. Perhaps you thought you had resolved the trauma and left it in the past, but instead, you just went straight into an OCD spiral, where it replaced the trauma, became the new distraction, and became a new source of pain.

    When we can recognise this pattern, we can start examining the source of our pain, trauma, and stress. Even if OCD is part of you, I guarantee that certain life situations have added fuel to the fire. To begin recovery, we must first address everything keeping us trapped in the OCD loop. This is just one of many steps on the path to recovery, and one of many insights needed to regain control, and live a life where OCD is no longer in the driving seat.

    Self-awareness is a crucial step toward healing. Take time to learn about yourself. Accept what you cannot change, and focus on what you can control, your responses and choices, especially when dealing with stress. If you can’t change things, at the very least, change how you react.

    Ask Yourself the Following Today:

    • What trauma have you experienced?
    • What are the stressors in your life?
    • What made you feel out of control?
    • What pain have you been avoiding?
    • What purpose are these thoughts really serving?
    • What are you distracting yourself from?
    • How can you deal with things differently?

    Stay tuned for more OCD insights, where I’ll explore why intrusive thoughts feel so real, how to rationalise them, and how to recognise patterns you may not even be aware of. Having overcome OCD myself, I want to share the insights, tools, and practical steps that helped me, so you can take back control of your own life.

    kate.faceyourthoughts@gmail.com

    Rationalising Intrusive Thoughts Amazon
Tiktok