Rasika Karkare 
Obsessive-Compulsive Disorder (OCD) is one of the common yet severe mental health conditions affecting millions of people in India and around the globe. While many of us might associate OCD with being unusually clean or tidy, the condition actually shows up in many different forms — from contamination fears to constant reassurance seeking, and even distressing doubts about one's own memories.
In this article, we'll explore three common types of OCD — Reassurance-Seeking OCD, Contamination OCD, and False Memory OCD — and look at practical ways to overcome each of them.
How To Stop Reassurance-Seeking OCD?
It's normal for all of us to want a little reassurance once in a while, especially when you are struggling through a difficult time. But for someone suffering from obsessive-compulsive disorder (OCD), reassurance seeking can become a compulsive pattern in itself, whether it's asking a friend again and again if everything is going to be okay or checking if they have locked the house before leaving. And over time, this need for reassurance can become distressing, even causing dysfunction.
Let's look at a few ways in which people with OCD can break this reassurance-seeking cycle and feel empowered.
Understand the reassurance-seeking cycle
While normal reassurance seeking is confined to one or two times, reassurance seeking in OCD is a way to soothe anxiety. And the painful part is that the anxiety returns at some point, forcing you to go back to others for reassurance, creating a vicious cycle.
Noticing this cycle can help you take steps to break it. So, the next time you want to seek reassurance, gently pause and ask yourself- Is it going to help me or give me only temporary relief?
Notice your triggers
Once you have understood the reassurance cycle, the next step is to notice any specific situations or triggers that lead to excessive reassurance seeking. Make note of when you seek reassurance. What questions do you ask? Who do you generally need reassurance from? Gaining awareness of these patterns will help you understand reassurance seeking in depth.
Recognise the impact of reassurance seeking
As we discussed above, reassurance may feel good in the moment, but it offers only temporary relief. Over time, seeking constant reassurance only lowers confidence. increases doubt and perpetuates OCD symptoms. It might also hurt your relationships, especially if you rely on your loved ones constantly for reassurance, as they may feel drained over time.
Seek support from loved ones
Sometimes, it is difficult to stop seeking reassurance, especially when you are feeling emotionally overwhelmed. At such times, ask your loved ones for a gentle reminder when they see you falling into a pattern. This does two important things- it increases your awareness, and it also prevents your loved ones from unintentionally validating unhelpful behaviour.
Learn to sit with uncertainty
At the core of it, OCD thrives on uncertainties and 'what ifs.' What if I go out and contact germs? What if I unintentionally hurt my loved ones? These kinds of questions generally keep the compulsions going. However, the unfortunate truth is, no matter how much we may want certainty, we can't be 100% certain all the time. Thus, learning to manage uncertainty is a key skill in OCD.
Use emotional regulation techniques
An effective way to manage uncertainty and difficult emotions that lead to reassurance-seeking behaviours is to practice emotional regulation techniques such as deep breathing and naming five things you see in the environment, or visualising a safe space or a happy memory in your mind. These techniques help you come back to the present moment and break the cycle of anxious thoughts.
Challenge negative thoughts
Whenever an intrusive thought pops up, try to challenge it gently by asking questions like, Is this thought based on any evidence? Have I faced a similar situation before and been okay? Challenging your thoughts encourages realistic thinking and empowerment instead of relying on reassurance.
Trust your senses and judgment
The more you challenge your intrusive thoughts, the more you will be able to trust your insight and judgment. Start by making small decisions without asking for reassurance, and notice how the situation turns out fine and not so catastrophic in the end. This will help build your confidence.
Seek professional help
Dealing with reassurance seeking in OCD can be incredibly overwhelming. So, consider seeking help from a therapist specifically trained in OCD-related therapies such as ERP and CBT. These therapy modalities can help you build coping skills to reduce reassurance seeking.
How To Get Over Contamination OCD?
One of the most distressing types of OCD is contamination OCD—a condition characterised by an intense fear of germs or illness. This fear leads to compulsive behaviors such as showering multiple times, washing hands continuously, or avoiding environments that may have germs.
While contamination OCD is quite distressing, there are various ways one can overcome it. Let's have a look at them.
Acknowledge intrusive thoughts
People with OCD generally try to avoid their intrusive thoughts (unwanted, often uncontrolled thoughts that arise in one's mind). In contamination OCD, a person might try to avoid thoughts of catching germs or falling ill by engaging in excessive washing behaviors. However, avoidance only worsens these thoughts in the long run. Instead, it might be helpful to remind yourself that these thoughts don't define you as a person. This will reduce their grip over time.
Differentiate between thought and action
Understand that just because a thought has occurred, you do not have to respond to each one of them with a compulsive action. It might be very difficult to practice this differentiation at the start, but it will be very helpful to manage thoughts of contamination in the long run.
Practice grounding techniques
When anxiety hits, it might be very difficult not to indulge in compulsive behaviours, especially when you are exposed to a trigger. This is where grounding techniques can help. Grounding techniques such as simple deep breaths, splashing your hands and face with cold water and naming things in your environment can engage all your senses and bring your attention to the present moment, reducing the flow of intrusive thoughts.
Journal and challenge intrusive thoughts gently
If intrusive thoughts seem overwhelming, try to journal about them. When do these thoughts occur? What do they tell you? Once you have journaled your thoughts, try to challenge them gently by asking, 'What evidence do I have for the thought?' Are there instances where the thought was false? Gentle challenges and evidence seeking will reduce the intensity of those thoughts over time.
Self care
Anxiety and intrusive thoughts can often be worsened by physical issues such as a lack of sleep, an empty stomach, and other health issues. Hence, self-care in the form of good sleep, timely food and regular exercise is crucial to cope with contamination OCD. The more you take care of yourself, the more equipped you'll be to manage intrusive thoughts.
Be compassionate with yourself
It might almost feel natural to be hard and critical of yourself every time you indulge in a compulsive behavior. However, being hard on yourself is often unhelpful. Instead, practice self-compassion, recognise your progress, and acknowledge the efforts you are making towards recovery, no matter how small they may seem. This will increase positive thoughts and motivation for change.
Limit reassurance seeking
While asking people around you about a certain place being 'clean enough' or safe enough can provide relief in the short run, it is likely to reinforce compulsive behaviour as it signals a lack of trust within yourself. Instead, practice sitting with the discomfort and trust that the anxiety will pass without needing constant reassurance.
CBT and ERP
Cognitive Behavioral Therapy (CBT) and Exposure and Response Prevention (ERP) are highly effective treatment methods for OCD. CBT helps you reframe negative thought patterns, while ERP involves intentionally exposing yourself to feared situations in a controlled manner without performing compulsive behaviors. You can work with a trained therapist who can help you with CBT and ERP with structured goals and plans.
How To Deal With False Memory OCD?
There is also 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.
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:
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.
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.
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.
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.
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.
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.
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
Whether it's reassurance-seeking OCD, contamination OCD, or false memory OCD, each subtype can be deeply distressing and impact a person's day-to-day life. But with time, patience, and the right tools, you can take steps toward managing it effectively. Acknowledging intrusive thoughts, practising grounding and mindfulness, learning to sit with uncertainty, being compassionate while celebrating your achievements, challenging negative thoughts, and working with a therapist through CBT and ERP are some of the common ways to overcome different types of OCD. In some cases, medications may be required as well.
In the end, it is important to remember that intrusive thoughts are just ideas, and they don't define who you are. So, be patient and trust yourself, while seeking help when needed, as you move towards recovery.
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