If you live with OCD, you know how quickly one intrusive thought can turn into hours of overthinking. Maybe you’re stuck reflecting on something that happened yesterday—or caught worrying about the future. Whatever your OCD seizes on, these spirals can feel overwhelming, and detrimental to your well-being. That’s why we spoke with therapist and Chief Compliance Officer Tracie Ibrahim about simple, supportive ways to interrupt these cycles and return to the present.
1. Catch it early and gently shift your focus
“You don’t get a warning that you’re about to fall into a spiral,” says Ibrahim. But, the sooner you can catch it, the easier it is to shift out of it. If you notice yourself slipping into overthinking, try to gently redirect your attention. That might mean getting up, changing your scenery, or doing something that takes mental focus, like working with your hands or solving a puzzle. The goal isn’t to distract yourself completely, but to keep your mind from getting stuck.
2. Use your senses to come back to the present moment
Since overthinking spirals are all in your head, tuning into your senses can help you feel grounded again. Try naming what you see, hear, smell, or feel, either silently or out loud: “I see green trees. I hear cars passing. I feel my feet on the floor.”
Ibrahim notes that you can do this even when you’re engaged in another activity. For example, if you’re walking to an appointment, try noticing colors and textures around you. If you’re doing household chores, consider taking a moment to hold an ice cube or splash water on your face to bring you back to the here and now.
3. Ask yourself: “Is this happening right now?”
OCD loves to pull your focus into the past or the future by replaying what already happened or imagining what might go wrong. Ibrahim encourages gently checking in with yourself to assess whether there’s anything you can actually do about your concerns right now.
“Most of the time people are trying to figure something out that already happened, or something about the future,” she says. “The only thing we have any control over is this present moment.” When you notice yourself spiraling, pause and ask: Is this actually happening right now? If not, try to come back to what is.
4. Remind yourself: discomfort isn’t danger
A thought spiral can bring on intense anxiety, dread, or the urge to engage in any behavior that might make these feelings stop. These moments can feel really scary. But Ibrahim offers a grounding reminder: “Discomfort is not danger.” She explains, “For people with OCD or anxiety, we’re going to get spikes of discomfort, whether it’s anxiety or fear or distress.”
That doesn’t mean what you’re feeling isn’t real or hard. It just means it isn’t something you need to escape or fix right away. These feelings can be incredibly uncomfortable, but they aren’t harmful. Instead of trying to analyze your way out of them, see if you can acknowledge what’s happening and allow it to pass on its own. That’s how change starts.
5. Reach out if you feel stuck
With OCD, spiraling thoughts can feel endless—especially when you’re caught in a loop of rumination and what-ifs. Sometimes, no matter how many tools you try, you still feel stuck. If that’s where you are, you’re not alone, and you don’t have to figure it out by yourself.
It can feel scary to reach out for help, but working with an OCD specialist who is trained in exposure and response prevention (ERP) therapy can be extremely beneficial. “If what you’ve been doing isn’t working, what do you have to lose?” asks Ibrahim. A specialist can help you learn how to sit with discomfort and uncertainty, without further spiraling.
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All our therapists are licensed and trained in exposure and response prevention therapy (ERP), the gold standard treatment for OCD.
Bottom line
It’s normal to overthink things sometimes, especially when you live with OCD. But there are small steps you can take to release yourself from these spirals and feel more present. You don’t have to incorporate these tips perfectly—just try them out the next time you notice your mind overthinking. You might be surprised what a big difference a small shift can make.
