Obsessive Compulsive Disorder is one of the most distressing mental health conditions. In fact, many of us might associate OCD with being unusually clean or tidy. But did you know that there is a subtype of OCD that impacts a person’s memories?
False memory OCD is a type of OCD where people feel intense doubt or guilt about things they did in the past—even if those things were small, unclear, or may not have happened at all, making false memory OCD a deeply painful condition. In this article, we’ll explore false memory OCD while also looking at a few ways to overcome it.
Understanding False Memory OCD
In simple terms, False Memory OCD is when a person gets disturbing, intrusive thoughts about having done something wrong or shameful in the past. The tricky part is—it’s not always about something that actually happened.
Sometimes, the guilt is about something that didn’t happen at all. But because the thoughts are so vivid and intense, they start to feel real. This makes people doubt their own memory, and that’s what makes this condition so confusing.
A person with false memory OCD might struggle with thoughts like:
- What if I hurt someone and I’ve forgotten it?”
- ‘What if I have cheated on my partner and don’t remember?’
- “Am I a terrible person and just don’t remember what I did?”
To overcome these thoughts, they might indulge in compulsions like
- Mentally replaying the situation over and over again
- Seeking reassurance from friends or therapists
- Avoiding certain people or places
Overcoming False Memory OCD
While false-memory OCD can feel overwhelming, the good news is that there are many steps one can take to deal with it, such as:
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Understand the Nature of OCD
The first step is to be aware and educate yourself about false memory OCD. Just knowing that you are not creating memories or doubting yourself on purpose, but it is a part of a larger mental health condition, can be a huge relief. OCD plays tricks with your mind and often tries to distort the truth. Recognising this can be liberating
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Practice Mindfulness
Mindfulness is one of the most effective ways of dealing with false memory OCD. It involves gently noticing your intrusive thoughts and letting them pass without spiraling into judgment or shame. It’s like observing thoughts like the waves of the sea. This is a skill that takes time but is especially helpful because engaging or trying to counteract intrusive thoughts often makes them worse.
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Emotional Regulation
False memory OCD is often accompanied by emotions such as fear, guilt and shame, which make the symptoms worse. Thus, using emotional regulation techniques such as deep breathing, walking in nature, listening to music, playing with a pet, smelling something good or getting some exercise can help your body become calm while also reducing the urge to engage in compulsions.
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Memories Aren’t Facts
While intrusive thoughts may make you feel like all the images or thoughts you have regarding your past are true, that isn’t the case. In fact, multiple research studies show that memories are just reconstructions of the past and not objective facts. Our biases and interpretations also affect our memories. Additionally, our mind tends to fill in details about events where we do not have full information. Thus, memories can’t be trusted as facts.
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Start Trusting Yourself
While false memory OCD might make it extremely difficult, it’s important to trust yourself. Be clear about how you act, behave and what your values are as a person. OCD essentially makes you doubt your character, but the more confident you are about your actions and values, the less doubt you will have, reducing the influence of OCD. This will also help you reduce reassurance-seeking behaviour. Additionally, a simple practice like journaling may enhance your self-awareness, which is key to self-trust
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Be Kind To Yourself
Recognise how difficult it is to battle with a condition like false memory OCD and acknowledge the efforts you’re taking to overcome it. Celebrate your progress, even if it seems small, and take time for self-care. Treating yourself kindly and setting realistic expectations can be crucial to recovery.
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Talk To A Therapist
While self-help plays a key role in recovery, false-memory OCD is best treated with a combination of CBT and ERP. So, consider consulting a therapist trained in treating OCD. A therapist can help you with a safe space and the right tools to deal with the condition.
Conclusion:
False memory OCD can be incredibly painful, as it makes you question your past and character. However, it can be treated with a combination of mindfulness, emotional regulation and self-compassion. In the end, it is important to know that suffering from false memory OCD is not a flaw, and your intrusive thoughts are not your truth. So, be patient and trust yourself, while seeking help when needed, as you move towards recovery.
References:
- False Memory OCD: Symptoms, Treatment, and More. (2023, December 20). Healthline. https://www.healthline.com/health/ocd/understanding-false-memory-ocd
- Understanding False Memory OCD: Symptoms and Treatment. (2025, March 26). https://freebythesea.com/false-memory-ocd/
- Webb, J. (2025, January 31). False Memory OCD: Symptoms, Examples, and the Most Effective Treatments. NOCD. https://www.treatmyocd.com/blog/false-memory-ocd
- What is False Memory OCD? — Talkspace. (n.d.). Mental Health Conditions. Retrieved July 29, 2025, from https://www.talkspace.com/mental-health/conditions/obsessive-compulsive-disorder/types/false-memory-ocd/
