Shala Nicely, LPC OCD Treatment with ERP Therapy
Shala Nicely, LPC OCD Treatment with ERP Therapy
Getting Unstuck from
OCD Mental Compulsions
If OCD mostly shows up in your head, you’re not imagining it.
And you’re not alone.
For many people with OCD, the hardest part isn’t what others can see. It’s the nonstop mental activity happening quietly all day long.
The replaying.
The reviewing.
The figuring it out.
The checking how you feel.
The debating whether something is “really OCD.”
This page is here to help you understand mental compulsions and make it easier to find the writing I’ve done on this topic over the years, all in one place.
You don’t need to read everything at once.
You don’t need to do this perfectly.
You can start wherever you recognize yourself.
Think of this page as a menu, not a checklist. You don’t need to read every post or read them in any particular order.
What are mental compulsions?
Mental compulsions are internal rituals OCD pulls you into to try to get certainty, relief, or reassurance.
They often include things like:
- Rumination and replaying conversations
- Mentally reviewing thoughts, feelings, or intentions
- Trying to figure out whether a concern is “real” or OCD
- Arguing with intrusive thoughts
- Monitoring anxiety, guilt, or certainty levels
- Searching internally for the “right” answer or feeling
Because these happen in your mind, they can feel invisible or hard to name. Many people assume this is just how their brain works.
But these patterns function in ways that are very similar to visible compulsions.
They keep OCD loud.
Why mental compulsions are so exhausting
Mental compulsions often feel productive or responsible. They can feel like problem-solving or self-protection.
But OCD uses them to stay in control.
Each time you engage mentally to try to feel certain or safe, OCD learns that this topic matters and needs more attention. That’s why it can feel like you’re working constantly and still getting nowhere.
This is not a motivation issue.
It’s not a lack of effort.
And it’s not a sign you’re failing at recovery.
It’s usually a sign that OCD has shifted its focus inward, not that you’re missing something.
How ERP applies to mental compulsions
ERP, exposure and response prevention therapy, for mental compulsions isn’t about controlling your thoughts or making them stop.
It’s about changing how you respond when they show up.
That can include learning to:
- Allow uncertainty instead of resolving it
- Interrupt rumination rather than follow it
- Practice “no response” when OCD wants engagement
- Use simple scripts that keep you from debating internally
- Bring your attention back to what you’re doing, even with anxiety present
These skills take practice. They’re rarely comfortable at first.
But over time, OCD learns that mental engagement isn’t required, and the thoughts begin to lose their grip.
Resources on mental compulsions and rumination
Over the years, I’ve written extensively about mental compulsions, rumination, and how to use ERP to respond to them in real life.
Below is a curated collection of posts and resources you can explore at your own pace. You don’t need to read them in order.
This isn’t about finding the perfect article or finally thinking your way out of OCD. It’s about learning to recognize patterns so you can practice responding differently.
Reading and learning are not ERP on their own, but understanding mental compulsions can make ERP clearer and less confusing.
Understanding mental compulsions
Start here if you’re still trying to figure out whether what you’re doing “counts” as a compulsion.
From Mental Compulsions to Mental Freedom
A foundational look at how mental rituals keep OCD active and how recovery begins.
Think You Don’t Do Mental Compulsions? The “Trying-On Compulsions” Compulsion
An example of how OCD sometimes cleverly disguises mental rituals.
Interrupting rumination and mental rituals with ERP scripting
Helpful if you feel stuck in loops or debates that won’t shut off.
Interrupt OCD’s Mental Rituals With “May or May Not”
A practical introduction to one of the most effective tools for mental compulsions.
Q&A: Interrupting OCD’s Mental Rituals With “May or May Not”
Common questions and concerns about using this approach.
Using ERP Scripting for OCD (Imaginal Exposure)
A detailed look at how I use scripting to address mental rituals.
Shower Scripting
How to build ERP into everyday moments, even when time and energy are limited.
The most powerful form of mindful ERP
For moments when OCD wants engagement and the most helpful response is none.
Shoulders Back! The Man in the Park
Why sometimes the most powerful response to OCD is no response at all.
Q&A: Shoulders Back! The Man in the Park
Clarifying what “no response” actually looks like in practice.
Audio overview
An option if reading feels like too much right now.
If this topic feels personal
If you’re reading this and thinking, “This is exactly what my OCD does,” I want you to know something important.
You’re not broken.
You’re not failing.
And you’re not behind.
Mental compulsions are one of the most common and most misunderstood ways OCD keeps people stuck. Learning to recognize them is often a turning point.
A simple next step
If you’d like a clear, gentle overview you can read or return to later, I’ve created a free guide focused specifically on mental compulsions.
It brings together:
- How mental rituals show up
- Why they’re so convincing
- How ERP addresses them
- Practical ways to begin responding differently
You’ll also be added to my monthly newsletter, where I share grounded, compassionate guidance for OCD recovery. You can unsubscribe anytime.
Take your time.
Start where you are.
And know that understanding what OCD is actually doing is often the first step toward loosening its grip.