You Might Not See Compulsions, But They’re There
Spending a lot of time in your head might feel completely normal to you, which is exactly why mental compulsions can be so hard to spot.
You may have always been the person who is self-aware, intuitive, a planner, or type A — so constant analyzing, replaying, and trying to “figure things out” just feels like how your brain works.
This can look like:
• replaying conversations or interactions
• analyzing your thoughts or feelings
• checking bodily sensations or symptoms
• trying to mentally solve something over and over
If you notice yourself getting stuck in loops of trying to figure something out, these may actually be mental compulsions within the OCD cycle.
What Are Mental Compulsions?
Compulsions in OCD can be either external (visible behaviors) or internal (mental behaviors). Mental compulsions are thought-based actions done to reduce anxiety, doubt, or distress — or to try to find certainty. Even though they happen internally, they are still very much part of the OCD cycle.
You may have heard the term “Pure OCD” or “Purely Obsessional OCD.” While this term isn’t used as widely anymore, it refers to a presentation of OCD where compulsions aren’t obvious or visible. But research and clinical understanding show that compulsions are still present — they’re just happening mentally.
This type of OCD often involves intrusive thoughts around:
• relationships
• identity
• morality
• health
• or other deeply personal, high-stakes themes
Because of this, it can feel especially confusing, isolating, and even shameful.
Common Mental Compulsions (That People Don’t Realize Are Compulsions)
• Replaying conversations
• Analyzing what a thought “means”
• Ruminating
• Checking feelings (love, attraction, certainty)
• Comparing (past vs. present, partner vs. others)
• Checking arousal or physical sensations to “prove” something
• Mentally reassuring yourself
• Trying to solve or figure out the thought
• Googling or asking ChatGPT for answers
Why These Feel Like “Just Thinking”
For many people, these patterns don’t feel like compulsions — they feel like being thoughtful, self-aware, or responsible.
You might be someone who:
• values logic and insight
• wants to make the “right” decision
• is used to thinking things through carefully
And culturally, we’re often taught to:
• analyze
• research
• weigh options
• ask for advice
So this kind of thinking can feel productive — even helpful. But with OCD, it becomes repetitive, urgent, and hard to step away from.
Why Mental Compulsions Feel So Hard To Stop
Mental compulsions are hard to stop because they work — at least in the short term. They give you a temporary sense of relief, clarity, or control. Your brain then learns:
“That helped. Do it again.”
Over time, this reinforces the cycle.
Even though it feels like you’re solving something, what’s actually happening is:
• the thought gets labeled as important
• your brain becomes more alert to it
• the urge to engage with it comes back stronger
There’s also often a strong sense of urgency — like you need to figure this out right now. But OCD doesn’t allow for true certainty. The goalpost keeps moving, and no amount of thinking ever feels like “enough.” So the loop continues.
What Actually Helps (Even If It Feels Uncomfortable)
Your brain is trying to protect you — it just gets a little overzealous. When these patterns have been reinforced over time, they become automatic. This is where Exposure and Response Prevention (ERP) comes in.
ERP involves:
• gently facing intrusive thoughts or fears
• not engaging in compulsions (like rumination, Googling, or reassurance seeking)
Over time, this helps your brain learn:
• you can tolerate uncertainty
• you don’t need to solve every thought
• not every thought requires action
The goal isn’t to find the answer — it’s to stop trying to answer it.
ERP involves:
• gently facing intrusive thoughts or fears
• not engaging in compulsions (like rumination, Googling, or reassurance seeking)
Over time, this helps your brain learn:
• you can tolerate uncertainty
• you don’t need to solve every thought
• not every thought requires action
The goal isn’t to find the answer — it’s to stop trying to answer it.
Working Together
Mental compulsions aren’t just “overthinking” — they’re part of the OCD cycle.
With increased awareness and the right tools, it is absolutely possible to step out of these patterns.
If you’d like to learn more about OCD and how it shows up, you can read more here.
If you’re interested in working together, you can also schedule a complimentary consultation through the link here.
Emily Austin, LCSW, is the founder of Emily Austin Therapy, a virtual private practice specializing in evidence-based treatment for anxiety and Obsessive Compulsive Disorder (OCD). She works primarily with high-functioning Millennial and Gen Z women who struggle with overthinking, intrusive thoughts, perfectionism, and people-pleasing. Emily provides virtual therapy to clients in New Jersey, New York, and Florida.
