Pure OCD: A Deep Dive
Understanding intrusive thoughts, mental compulsions, and how recovery works.
“You’re entering into a better life where your reactions are less intense and your mind has more flexibility and determination. Everything isn’t perfect; there are still challenges and times of struggle, but you’re learning to not let the down moments define you and you’re more gracefully embracing change.”
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Hi, I’m Jessica.
I write NP Fellow Become the CEO of Your Health, a weekly mental health and functional medicine newsletter, to help readers build emotional regulation skills, gain mental clarity, and achieve optimal health and emotional freedom.
This deep dive revisits a topic I first wrote about in 2022: Pure OCD.
Since then, research and clinical understanding have continued to evolve, especially around intrusive thoughts, mental compulsions, and why reassurance and overthinking actually worsen symptoms.
I wanted to update this piece with clearer language, modern research, and a compassionate framework that reflects what people with Pure OCD truly experience: relentless doubt, quiet suffering, and a mind that won’t let go—even when they desperately want it to.
If this article resonates, I hope it brings clarity, relief, hope, and reassurance that recovery isn’t only possible, it’s also common with the right support and treatment plan.
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Pure OCD Explained
Purely Obsessional–Compulsive Disorder—commonly referred to as Pure OCD or “Pure O”—is a presentation of Obsessive-Compulsive Disorder (OCD) driven primarily by intrusive thoughts and internal (mental) compulsions.
Pure OCD isn’t a separate diagnosis. Rather, it describes OCD cases in which compulsions are largely invisible, happening internally instead of through observable behaviors like handwashing or checking.
People with Pure OCD experience persistent, unwanted thoughts, images, or urges that feel disturbing, alarming, or completely out of character. These thoughts often focus on themes such as harm, violence, morality, sexuality, relationships, contamination, or safety.
What makes Pure OCD uniquely distressing is that the brain responds to these thoughts with more thinking.
Mental compulsions—such as rumination, checking, or reassurance—are used in an attempt to gain certainty or relieve anxiety. Instead, they reinforce the cycle, creating a constant mental storm.
The good news: Pure OCD is highly treatable, and long-term recovery is achievable.🙌
Is Pure OCD Different From Other Types of OCD?
The core mechanism is the same: obsessions trigger anxiety, and compulsions are used to relieve it.
The difference is invisibility.
In Pure OCD, compulsions are internal—making the disorder harder to recognize, explain, and diagnose.
This invisibility often leads to misunderstanding, delayed treatment, and unnecessary shame.
Why Pure OCD Often Goes Unrecognized
Unfortunately, because mental compulsions aren’t observable, people with Pure OCD are frequently told:
“Everyone has thoughts like that.”
“Just stop thinking about it.”
“You’re overreacting.”
These responses unintentionally reinforce the disorder by encouraging suppression or reassurance—both of which worsen OCD over time.
Intrusive Thoughts and Mental Compulsions Explained
What are intrusive thoughts in Pure OCD?
Intrusive thoughts are involuntary, unwanted mental events.
They arise suddenly.
Feel distressing.
Often contradict a person’s values, identity, or intentions.
It’s important to highlight that intrusive thoughts are universal.
What differs in OCD is the brain’s response to them.
In Pure OCD, the brain misinterprets these thoughts as threats that must be analyzed, neutralized, or resolved.
What are mental compulsions?
Mental compulsions are repetitive internal behaviors used to reduce anxiety or prevent feared outcomes.
Common examples include:
Rumination and overanalyzing
Mental checking (“Did I mean that?”)
Reassurance seeking (internally or from others)
Reviewing past events for certainty
Counting or repeating phrases mentally
Thought suppression
Avoidance of triggers
Although invisible, these behaviors are time-consuming, exhausting, and deeply distressing.
Why Thoughts Fighting Thoughts Makes OCD Worse
Trying to solve intrusive thoughts with logic or reassurance teaches the brain that the thoughts are dangerous.
Each mental compulsion reinforces the belief:
“This thought matters. I need certainty.”
Over time, the brain becomes more vigilant, not less—tightening the OCD loop.
Signs and Symptoms of Pure OCD
Common Symptoms of Pure OCD:
Recurrent, unwanted thoughts, urges, or images.
Intense anxiety, guilt, or distress in response to thoughts.
Repetitive mental analysis in search of certainty.
Avoidance of people, places, or situations.
Hours spent in rumination or mental problem-solving.
Severe or Distressing Pure OCD Symptoms
In more severe cases, intrusive thoughts may involve:
Aggressive or violent imagery.
Sexual or moral themes.
Fear of losing control or harming oneself or others.
Untreated symptoms can lead to emotional exhaustion, irritability, insomnia, and feelings of hopelessness. Suicidal thoughts may occur and should always be taken seriously.
Why Pure OCD Feels So Overwhelming
Because the threat feels internal and constant, there is often no relief or “off switch.”
Many people suffer silently, afraid of what their thoughts mean or ashamed to talk about them.
How Pure OCD Is Diagnosed
Why Pure OCD Is Often Misdiagnosed
Because compulsions are internal, Pure OCD may be mistaken for:
Anxiety disorders.
Depression.
PTSD.
Generalized overthinking.
OCD is diagnosed by a psychiatrist, psychiatric nurse practitioner, or licensed therapist through clinical interviews and standardized screening tools.
OCD Treatment and Support
Exposure and Response Prevention (ERP)
ERP is the gold-standard treatment for OCD.
It involves gradual exposure to feared thoughts or situations without engaging in mental compulsions, allowing the brain to learn that uncertainty is tolerable and non-dangerous.
Does CBT Help Pure OCD?
Yes—particularly when CBT is paired with ERP and modern approaches that emphasize uncertainty tolerance rather than reassurance.
Medication Options for OCD
SSRIs and other serotonergic medications can reduce symptom intensity and support therapy.
Medication doesn’t eliminate intrusive thoughts, but can lower the volume enough for skills to work.
What Recovery From Pure OCD Looks Like
Recovery does not mean never having intrusive thoughts.
It means:
Thoughts lose urgency.
Compulsions lose power.
Stuck in less repeating thought loops.
Life expands again.
With consistent treatment, meaningful improvement is common.
Supporting The Nervous System in Pure OCD
Mindfulness and Observing Thoughts Without Engagement
Mindfulness helps shift the relationship to thoughts—from engagement to observation.
Exercise, Sleep, and Lifestyle Support
Movement, sleep, and nutrition help regulate baseline stress and support brain health.
Final Thoughts
Pure OCD can feel like an invisible storm—relentless, isolating, and exhausting.
But intrusive thoughts aren’t a reflection of who you are.
They are a symptom—and they are treatable.
Help exists.
Recovery is real.
And you do not have to do this alone.
If you or someone you know is in crisis, call or text 988 (U.S.) or visit 988lifeline.org.
Thank you for reading this article.
Until next Sunday,
—Jessica
Your 2am friend who actually gets it
“The inward journey has sparked your evolution, opened your perspective to a new level of clarity and each connection you cherish now has depth, but the journey isn’t over. You prepare yourself for another period of growth with your highest goals in mind and the truth you feel; your inner wisdom will show you the way forward.” —Yung Pueblo
🪩 A Gentle Invitation
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MEDICAL DISCLAIMER
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
Very helpful. Nice piece 👌
Ended up listening to this one. Fortunately, I don’t know anyone with this form of OCD, but it was fascinating to learn about it. Great work, Jessica!