When you’re living with OCD overthinking, it’s easy to get stuck in your head…replaying thoughts, questioning your reactions, checking how you feel. Everything turns into a problem to solve. Many people I work with describe feeling cut off from what’s right in front of them, like they just can’t stop thinking.
This post explores why OCD makes it so hard to trust what you see, hear, and feel, and how learning to reconnect with your senses can help quiet mental noise.
If your OCD leaves you second-guessing yourself or you’re tired of constant thought spirals, these tools are for you.
Why OCD Overthinking Makes It Hard to Trust Yourself
OCD isn’t just about anxiety, it’s about doubt. It makes you question what most people take for granted… whether the door is locked, whether the stove is off, whether you acted on a thought or not.
With OCD overthinking, your mind gives more weight to “what if” scenarios than to your actual sensory experience. Even when you see the door locked, OCD insists: But what if it isn’t?
When your mental noise feels louder than your five senses, OCD tightens its grip. The good news? You can start to return to your senses. Not through reassurance, but by noticing the story OCD is spinning and choosing to anchor in what’s real.
What It Means to Come Back to Your Senses
Trusting your senses doesn’t mean convincing yourself everything is fine. It means placing more weight on your lived experience than on imagined dangers.
Example: You wash your hands. OCD says you missed a spot. Instead of checking again, pause. Notice the feel of your skin. Hear the water shutting off. See the towel hanging. Remind yourself, I’m choosing to trust what my senses already tell me.
This isn’t “positive thinking.” It’s redirecting your attention to what’s present. Over time, this practice weakens OCD’s control and helps you stop compulsive thought loops.
Practical Steps to Quiet OCD Overthinking
Start small and let it build:
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Notice the texture of soap while washing.
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Feel your feet on the floor during a triggering thought.
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Name five things you see when doubt spirals.
The goal isn’t instant relief, it’s learning not to let OCD overthinking drown out your real experience.
Using Your Senses When Doubt Feels Overwhelming
Sometimes OCD doubt feels so strong that “trusting your senses” seems impossible. That’s normal.
In those moments, notice OCD’s pattern. It wants you in your head, overanalyzing and replaying. When you recognize that pull, you don’t need to argue with it. You can simply return to what’s real, even if it feels messy.
Every time you shift from imagined danger back to your senses, you loosen OCD’s grip.
Conclusion
Overcoming OCD overthinking isn’t about fixing every thought, it’s about retraining your attention. By learning to trust your senses, you can step out of mental loops and back into your life.
If you want more guidance, I’ve created a free resource called “My OCD Thoughts Feel So Real.” It walks you through practical steps to stop spiraling and reconnect with reality.
FAQ: OCD Overthinking
What does “trust your senses” mean with OCD?
It means choosing to place more trust in what you see, hear, and feel right now than in imagined fears or doubts.
Does this make OCD anxiety go away?
Not instantly. But the more you practice it, the less power OCD has over your decisions.
Can this help with any type of OCD?
Yes. Since doubt is at the core of all OCD themes, practicing sensory trust can help across subtypes.
Do I need a therapist to work on OCD overthinking?
Therapy can help, but many people find this sensory approach useful on their own, especially with education and support.