Mental compulsions and review

How can I effectively avoid mental compulsions and reviewing my memory? I feel like I’m almost doing it on autopilot. It’s challenging to resist reviewing a memory or something from my past that I know I shouldn’t ruminate on or revisit. However, it’s difficult because I’m uncertain about what I should do instead. Additionally, I’m trying to ensure that finding a distraction doesn’t become a compulsion itself. Any suggestions?

Shannon B.

User type: OCD Conqueror

Date posted: 5d

I have struggled with this too! I have found that when I am present in the moment, I cannot do any mental compulsions. It’s a lot of reminding myself to be present. But if I can focus on the environment I’m in, who I’m talking to, and where my physical body is, then I can become fully here. And if I’m fully here, I can’t be stuck in my head. I like the quote “where my focus goes, my energy grows.” So if I’m focusing on mental compulsions, they are going to get louder. I hope that helps!

Anonymous He...

Date posted: 5d

Steps to Stop Ruminating (Mental Compulsions) 1. Catch it early The moment you notice replaying or checking a memory: “This is mental reviewing.” 2. Don’t answer the thought No fixing, proving, or reassuring. Use one neutral line: • “Maybe, maybe not.” • “I’m not reviewing this.” 3. Shift attention to the body (mindfulness, not distraction) Let the thought exist while you anchor to the present. Choose one: • Feel your feet on the floor • Take one slow breath • Name 3 sounds you hear • Notice one physical sensation • Describe one object physically (color, shape) 4. Allow the urge without obeying it Say: “I can feel this urge and not respond.” 5. Return to life with a values-based action Ask: “What would I be doing right now if I wasn’t stuck in my head?” Then do the next small, physical action. Truth to remember: Reviewing does not change the past, create certainty, or bring relief. It only keeps the loop going. 6. Don’t review your progress If you catch yourself late, stop and move on. Accountability Mottos (pick ONE only) • “I don’t review. I return to life.” • “Thought noticed. No action required.” • “This is not a problem to solve.” • “Uncertainty is allowed.” • “Notice. Label. Move on.” • “Not engaging.” 📌 Rule: Say the motto once, return to life . Repeating it becomes a compulsion.

jpdx

Date posted: 3d

@Anonymous Healing is possible.. Whoever you are, thank you. I really needed this tonight. I am struggling with reviewing one memory from 17+ years ago.

Anonymous He...

Date posted: 2d

@jpdx I don’t know if you have faith in God, but I want to share something that has helped me deeply. I often allow God to take care of my thoughts and emotions—because He can do a better job than I ever could. The Word of God reminds us that we can do nothing apart from Him, including the mental battles we face when OCD pulls us into looping and rumination. God defines who you are. Nothing in your past has power over you. He is a God of new beginnings, always doing new and good things in us ❤️ Healing is absolutely possible. You might also find it helpful to read about something called the 12 Steps. The 12 Steps were originally developed in the 1930s to help people recover from addiction when willpower alone was not enough. Over time, many people have found that the same principles—surrender, honesty, humility, and connection to God—are powerful tools for healing emotional and mental struggles as well, including anxiety and OCD. A simple explanation of the 12 Steps: 1. Admitting I can’t fully control this on my own. 2. Believing that God (or a Higher Power) can help restore peace and clarity. 3. Choosing to place my thoughts, fears, and life in God’s care. 4. Gently looking at my patterns without judging myself. 5. Bringing my struggles into the light with God and a trusted person. 6. Becoming willing to let go of unhealthy patterns. 7. Asking God for help to change what I cannot fix myself. 8. Recognizing how my struggles may have affected others. 9. Making things right when it is safe and appropriate. 10. Practicing ongoing self-awareness instead of overanalyzing. 11. Staying connected to God through prayer and reflection. 12. Living these principles daily and offering hope to others. You are not broken. You are not defined by OCD. And healing is truly possible. 💙

Anonymous He...

Date posted: 2d

You are welcome 🙏

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