OCD: Understanding Obsessions and Compulsions, and Breaking Free (CBT)

Checking ten times that the door is locked. Washing your hands until they are raw. Being harassed by an absurd thought you cannot chase away. If these situations resonate with you, you may be living with obsessive-compulsive disorder. It is neither a whim nor a lack of willpower: it is an anxiety disorder whose mechanism is now perfectly described — and which can be treated.

In the article that follows, I explore obsessions and compulsions. If you recognise yourself in this theme, I designed an OCD test that helps you take stock of the presence of intrusive thoughts and rituals. It comes with a guide to extend your reflection beyond the results. I also wrote a book on this subject, Your Thoughts Don’t Have to Run Your Life, if you would like to go further.

I am Gildas Garrec, a practitioner specialized in CBT. I regularly support people exhausted by their rituals, convinced they are "crazy" or doomed to live this way. They are not. This article explains where OCD comes from, how it self-perpetuates, and which strategies truly allow people to get out of it.

What is OCD, exactly?

Obsessive-compulsive disorder combines two inseparable components.

Obsessions are intrusive, recurrent, and unwanted thoughts, images, or impulses that provoke marked anxiety or disgust. The person recognizes them as coming from their own mind, but cannot control them. Contrary to a common belief, their content is often in total contradiction with the person's values — which is precisely what makes them so distressing. Compulsions are repetitive behaviors (washing, checking, tidying, counting) or mental acts (repeating a phrase, praying, canceling one thought with another) that the person feels compelled to perform to reduce anxiety or prevent a feared event. They are attempts at repair.

The major families of OCD

OCD takes varied forms. The best documented are contamination (fear of germs, excessive washing), checking (gas, locks, appliances), symmetry and order (the need for things to be "just right"), forbidden thoughts (aggressive, sexual, or blasphemous obsessions, without any acting out), and hoarding. The same person can present several dimensions at once.

The cycle that maintains OCD

Understanding this cycle is the first therapeutic step. It unfolds in four stages.

The obsession arises — an intrusive thought ("what if my hands were contaminated?").

Anxiety surges, accompanied by a sense of urgency.

The compulsion is performed (washing at length) and the anxiety drops sharply.

The relief reinforces the ritual: the brain learns that the compulsion "works."

That is the trap: this relief is real but temporary. With each repetition, the brain records that the obsession was indeed dangerous and that only the compulsion neutralized it. The rituals then multiply, become longer, more constraining, and end up invading daily life. The person never experiences that the anxiety would have subsided on its own, without the ritual.

Take the test: OCD (Obsessions) Test → — How intrusive is the obsession-anxiety-compulsion loop for you? A structured self-assessment to put words on what you're experiencing.

The way out: exposure and response prevention (ERP)

Cognitive-behavioral therapy is the reference psychotherapeutic treatment for OCD, validated by decades of research (Salkovskis, Foa). Its central tool is exposure and response prevention.

The principle is counterintuitive but remarkably effective: you deliberately and gradually expose yourself to the situation that triggers the obsession, without performing the compulsion. You touch the door handle… and you do not wash. You let the anxiety rise, then you observe what actually happens: after a few minutes to a few dozen minutes, it subsides on its own. This is the phenomenon of habituation. Repeated, this experience unlearns the brain's link "obsession = danger = mandatory compulsion."

The associated cognitive work

ERP is accompanied by work on the beliefs that feed OCD: overestimation of danger, thought-action fusion ("thinking something is almost doing it"), excessive responsibility, intolerance of uncertainty. Learning to welcome an intrusive thought as mere mental noise — without obeying it — radically changes the relationship with the obsession. Another option: Psy Lounge, to put this into words with a CBT-trained AI.

What about medication?

In moderate to severe forms, treatments (notably serotonin reuptake inhibitors) prescribed by a psychiatrist can be combined with CBT. The combination of the two often gives the best results. This decision is a matter for a healthcare professional.

Taking stock of your obsessions and compulsions

Identifying the type of OCD and its intensity is a useful step before considering support. Putting words to what you are experiencing already reduces the feeling of strangeness and shame.

🧭 Assess your functioning in a few minutes. The obsessions test and the compulsions test begin for free (the first 5 questions are offered), then provide a detailed PDF report with interpretation and courses of action. It is a starting point for reflection, never a diagnosis.

What to remember

OCD is not an inevitability or a character trait: it is an anxiety disorder with a known mechanism, which self-perpetuates through the relief that rituals provide. Cognitive-behavioral therapy, via exposure and response prevention, allows the vast majority of people to regain a life free from obsessions and compulsions. The first step is often the hardest: acknowledging what you are experiencing, and daring to talk about it.

This article has an informative purpose and does not replace a consultation with a mental health professional. If your obsessions or compulsions impair your daily life, talk to your doctor or a psychologist.