Mental Compulsions in OCD: How Sticky Thoughts Keep You Trapped (and How to Let Go)

Understanding Mental Compulsions in OCD

If you’ve ever had a disturbing thought that wouldn’t let go —What if I left the oven on? What if I hurt someone? What if I’m secretly a terrible person? — then you’ve experienced obsessions, one of the core features of OCD.

But it’s not just the intrusive thoughts that keep OCD running. What truly maintains the cycle are the mental compulsions — the hidden, repetitive mental rituals people use to neutralise fear, reduce anxiety, or feel “certain.”

These internal actions are silent but powerful. They keep the brain stuck in the same loop, strengthening the obsession instead of resolving it.

What Are Mental Compulsions in OCD?

Mental compulsions are internal, invisible behaviours done in response to intrusive thoughts. They often involve reviewing, analysing, reassuring, or neutralising — all in the hopes of reducing distress or preventing something bad from happening.

People with Pure O (a form of OCD with mostly mental rituals) may not show any outward compulsions. But inside, their minds are running in high gear.

Examples of mental compulsions include:

• Mentally checking memories for certainty

• Repeating words or phrases silently

• Replacing scary images with “safe” ones

• Seeking internal reassurance

While these behaviours may bring brief relief, they also reinforce the idea that the thought was dangerous — and that the compulsion was necessary.

The Sticky Ball Game: Just like this Velcro paddle catches the ball, mental compulsions in OCD 'catch' intrusive thoughts — keeping them stuck instead of letting them go.

The Sticky Thought Metaphor

Imagine intrusive thoughts are like balls being thrown at you — random, sudden and out of nowhere. "aaaaah, I think I left the stove on!"

If your brain isn’t wired for OCD, the ball hits, bounces off, and rolls away. No big deal.

But with OCD, your brain is wearing a Velcro pad — and every thought sticks.

You instinctively try to unstick it by thinking about it more:“Did I really check the stove?”“Maybe if I remember harder…”“What if I didn’t turn it off?”

But the more you think, the more that Velcro holds on.That urge to analyze, review, or fix the thought — that’s the mental compulsion.

And that is what keeps the loop alive. It’s not the ball that traps you — it’s how hard you try to catch and control it.

Common Forms of Mental Compulsions in OCD

People with OCD engage in mental rituals to try to reduce distress or gain certainty. These internal behaviors are hard to spot, but they are as impactful as physical compulsions like washing or checking.

Here are the most common types:

1. Mental Checking / Reviewing

“Did I lock the door? I remember turning the key… but maybe I was distracted. What if I didn’t?”

You replay events or try to recall specific details to feel certain.But each mental check strengthens the need to check again next time.

2. Repeating or Counting Words, Numbers, or Patterns

You might count tiles, letters, or silently repeat words or numbers until it feels "just right."This is often done to prevent feared outcomes or reduce anxiety.

3. Internal Reassurance-Seeking

“I’m not dangerous. I love my family. I would never hurt anyone.”

You try to calm your fears with logic or affirmations — but it reinforces the belief that the thought needs soothing.

4. Imaginal Replacing or Neutralising

You respond to a scary image or thought by mentally replacing it with a “safe” one.

Example:You picture a fire. Then you immediately imagine a clean stove.That moment of comfort reinforces the habit of “fixing” the thought next time too.

5. Mental Praying or Repetition of Religious Phrases

Often linked to scrupulosity OCD, this involves silently praying or repeating religious texts to prevent moral wrongdoing or spiritual consequences.

6. Mental List-Making

After a triggering situation, you create mental lists of everything you might’ve done wrong — and then lists to disprove each one.

“Was I rude?” → “Maybe. But they smiled… and they laughed…”

This internal debate becomes a loop of mental reassurance, not clarity.

Common Obsession Themes That Drive Mental Compulsions

Mental compulsions usually stem from specific obsessive themes — topics that trigger anxiety or guilt. Some of the most common include:

• Religious or Moral Obsessions

  Fears of sinning, offending God, or being immoral. This often leads to internal praying or mental checking for “purity.”

• Symmetry or “Just Right” Obsessions

  An overwhelming need for balance, precision, or completeness. Mental rituals are used to restore a sense of order.

• Harm or Contamination Fears

  Worries about hurting others, spreading illness, or causing accidents. Often leads to checking thoughts, replacing images, or mental reviewing.

These themes frequently co-occur with mental compulsions and play a significant role in maintaining the OCD cycle (Pal et al., 2024; Veale & Roberts, 2014).

Why Mental Compulsions Keep OCD Going

At first, mental rituals seem logical — they feel like responsible problem-solving.But they actually train the brain to treat intrusive thoughts as dangerous.

Here’s the loop:

1. An obsession (intrusive thought) arises

2. A mental compulsion is performed to reduce fear

3. Temporary relief follows

4. The obsession returns — or a new one appears — because uncertainty was never accepted

Your brain starts believing:

“When I mentally check, the fear goes away — so I should keep doing it.”

But this only strengthens the Velcro — and the thoughts keep sticking.

How to Stop Mental Compulsions in OCD

The goal isn't to suppress thoughts — it's to stop reacting to them.

Try the "Drop the Ball" Method:

1. Notice the thought

   → “Oh look that sticky OCD thought has been thrown at me again.”

2. Label the urge to fix

   → “That’s OCD wanting certainty.”

3. Let the thought fall

   → Don’t argue, reassure, or replace. Let it be.

4. Shift your attention back to the moment

   → Breathe. Mindfully refocus on the here and now. Re-engage with what matters.

Each time you resist the mental compulsion, the Velcro softens. Your brain learns that the thought isn’t dangerous — and it doesn’t need fixing.

Final Thought

Intrusive thoughts are normal. Mental compulsions are the mind’s attempt to cope — but they’re what keep OCD stuck.

Whether it's replaying memories, silently reassuring yourself, or mentally undoing a thought, these habits all feed the same cycle.

The good news? You can stop playing the sticky ball game. You don’t have to catch every thought.

Next time one comes flying in, try this:

“Nice throw, OCD — but I’m not playing today.”