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The issue with OCD - you will never actually figure it out. In my years of doing this no one with false memory OCD has ever gotten to a point where they were able to fully trust their memory. I know that may sound triggering, but the nature of OCD will just not allow it. If OCD = Doubt, then how, can you give OCD an answer that it will accept if OCD will doubt every answer that you give it. This is a trick of OCD to just get you to do more compulsions. You will never achieve the level of certainty that OCD demands, and no one ever has or ever will, otherwise it would not be OCD. If you are looking for help in dealing with this, I hope that you will consider reaching out for help from a specialist who can assist. We would be happy to assist here at NOCD at any time.

I wish I could give you an answer to that, but all I know is the feeling is extremely distressing. Try and calm yourself down and remember what type of person you are and if what you think you did or have done is actually something you would do as a person. I used to tell myself if I have to question if it happened, it more than likely didnt, you would know. Much much easier said than done because when the thought comes again your body heightens and is consumed by it. I wish you nothing more than peace

I would use the phrase maybe or maybe not to not actively engage with the false memory. Try to bring your attention into the present

Hi Tony, the key to "dealing with" OCD is learning to sit with the distressing thoughts without doing anything about them. For example. Try using maybe, maybe not statements of uncertainty vs. trying to figuring the thought out. Maybe I did something like......, Maybe I didn't, I can tolerate the uncertainty. OCD doesn't have to rule your life. If you would like to learn more about OCD and how to deal with your symptoms book a free call at: https://www.treatmyocd.com/

Run away from rumination — that is the best way I can describe it. It feels wrong and uncomfortable because you are not letting your OCD get what it needs to survive. When you notice you are ruminating, physically stop and say, “It does not matter,” then refocus on the present and continue with whatever you are doing. I once read a metaphor in an OCD workbook that compared your mind to training a puppy. When the puppy strays from the path, you would not yank the leash and hurt it. You would gently guide it back and redirect it. You have to treat your mind the same way. It is going to stray and go wherever it finds importance, but you just have to gently guide it back. It is hard, and it is going to feel like the opposite of what you want to do, but just do your best. What helped me the most was thinking of it as running away from compulsions. It feels wrong not to do them, it feels like avoidance, but I eventually realized that I should not be doing them anyway. Running away from them is what I should do, so keep running from compulsions.