by Patricia Thornton, PhD

Just Announced! New ADAA Live Webinar with ADAA members Drs. Kissen and Greene - What Are Intrusive Thoughts and How Can You Deal with Them? November 5 - noon EST. 

We conceptualize OCD as a biologically based mental health disorder whereby a person experiences intrusive unwelcome thoughts (obsessions) and engages in rituals (compulsions) to get rid of the anxiety (or any uncomfortable feeling) associated with these thoughts.

Often overlooked in conceptualizing OCD are the physical sensations that folks may focus on, rather than a primary disturbing thought.

These physical sensations are uncomfortable and fear inducing, but they don’t resemble the intrusive thoughts that most persons focus on when they have OCD. Generally, these sensations give false signals that the person perceives as being important and because they are physical sensations, the person generally assigns tremendous importance and validity to these sensations, because they “feel” them. There is usually an accompanying obsession that is disturbing, but the patient may be unaware of it.

For example, I have treated patients whose primary OCD symptom is experiencing the frequent urge to urinate. The patient detects a sensation that he/she needs to urinate and the compulsion is going to the bathroom and urinating. One of my patients, a graduate student in his late twenties, was referred to me after visiting medical doctors (including urologists) to determine the cause of his urge to repeatedly empty his bladder throughout the day and also during the night. This patient woke up many times, felt the urge to urinate, and then would get out of bed to use the bathroom. He became so sleep deprived that he was having difficulty functioning productively during the day and was in danger of dropping out of graduate school. His medical doctors could not find any physical cause for these symptoms.

After my evaluation I suggested that he was suffering from OCD. However, this patient had a difficult time believing that. He would say, “But I feel this urge. It’s physical!” I explained that sometimes OCD gives false physical urges, as well as false thoughts.

I utilized Exposure and Response Prevention to treat his OCD, as I would in treating any other OCD content. In this case, the patient needed to experience the uncomfortable physical sensations of feeling the need to urinate and not run to the bathroom to relieve himself. At night, when he woke up, he would need to stay in bed with that uncomfortable sensation. In addition to feeling physical discomfort, he needed to experience the anxiety generated by his thought (the obsession) that he might indeed wet the bed. Sometimes he would delay the compulsion to get up for as long as possible, but would eventually get up. To help him return to bed, he constructed a sign and posted this on his bathroom door that read, “Go back to bed!”

We established a schedule of times he was permitted to urinate and modified this schedule as he was able to tolerate greater discomfort. We did this for urges he felt during the day, as well as nighttime. By doing this, his use of the bathroom was predetermined and was not dictated by OCD, and therefore urination was no longer a compulsion. 

Once he realized he could have false physical urges that didn’t need to be acted on and also accepted the uncertainty that he might wet himself, he woke up less frequently and rather quickly was able to sleep throughout the night. Other physical sensations can manifest as symptoms that an OCD patient might present with and be very disturbed by. These include “sexual sensations” that a person suffering from harm/pedophilia OCD may experience and then use as misguided “evidence” that they are in fact dangerous deviants and not suffering from OCD.

Or OCD can revolve around becoming hyper aware of natural bodily processes, such as breathing, swallowing or walking. The patient’s hyperawareness propels them to check how they are breathing, walking or swallowing and then they compulsively try to adjust themselves to make those behaviors more perfect. But by doing so, the natural course of these automatic functions is inhibited and they can find themselves creating a situation in which their compulsions are actually creating difficulty with breathing, walking and swallowing.

In all of these cases, I explain that just as the brain can generate “noise,” the body can generate noise too. You might be aware of it, but you don’t need to do anything about it. It doesn’t have to “mean” anything and it is not more important because you “feel” it. It’s just OCD’s tricky way of getting you to look for evidence that will propel you to believe that something bad will happen and to convince you to do everything you can to avoid that bad thing from happening.

If you can accept uncomfortable physical sensations, as well as intrusive unwelcome thoughts, without doing anything to mitigate them, you are on your way to conquering OCD!

Just Announced! New ADAA Live Webinar with ADAA members Drs. Kissen and Greene - What Are Intrusive Thoughts and How Can You Deal with Them? November 5 - noon EST. 

About the author:

patricia_thornton_picture_0.pngPatricia Thornton, PhD specializes in the treatment of anxiety disorders and OCD. She practices in New York City.

Dear Patricia,
The most horrible thing in all of this converning harm OCD is the urge. The feeling is so strong that at times you try to understand what really stops you ...but you don't know.
Once I had the thought of harming a baby I love. I wanted to prove muself that deapite the urge I would never hurt her. I barely touched her and instead the urge magnified, doubled! I don't know what stopped me! I don't know! I felt like I had no brakes othee than sky high anxiety!
That is the doubt you have to live with afterwords while crying and suffering just thinking about it!

I know how it feels I have the same issue I think, intrusive thoughts, urges, sensations, its really shit,
its based around a pet dog anyway you will get better, maybe try CBT and or just try & relise they
are just silly thoughts same with the urges just part of the thoughts looking for
attention nothing more. hope this helps :)

OCD Sufferer

July 10, 2019

In reply to by Darragh

They are all really shit. I had an intrusive thought of rubbing my sisters cat against my groin, which is so embarrassing. I just popped into my head. Then I thought, well that feeling would be nice, because of that thought my anxiety got so so bad. I thought I was actually capable of doing it. When I went to my sisters I went to pretend to pick up the cat to see if I would get the urge and I did. I just now avoid the cat at all costs.
I feel like I’m capable of doing it now and don’t know what to do.

I had/have Harm OCD and one day, a while back, I got the horrific intrusive thought of killing my family. It absolutely pained and terrified me at first, but the thought would appear so often that over time, I just got used to it. I've had similar sexual intrusive thoughts to yours and over time, you get used to them... then you get the idea that because you're used to said thought, you're actually capable of doing it and now "your true nature is coming to light" or whatever. It's not true and you're not alone.
I literally just found this site a few minutes ago, so I'm sorry this is late...
But, here's what I think you should do: breathe and know that the urge/ physical sensation you feel to rub your sister's cat on your groin is the work of the mental illness that is OCD. And you're probably thinking "well, duh, I know I have OCD and this is what it does but my morals are gone, I'm not having the appropriate reaction to my intrusive thoughts!" You're obsessing over your emotions toward the thoughts because you feel as though your emotional reaction toward those thoughts dictates your moral stance on said thoughts and that that in turn, is what determines your character. It's all a load of horse shit. That entire thought process is OCD, and OCD lies. It's important to know that OCD isn't just about rituals and obsessions, but often times your train of thought is deeply affected as well.
What you're thinking and feeling is normal within OCD and you will be alright.
If you haven't already, seek therapy... and anxiety medication often helps.
I hope you're having a great day and I hope this helps you (-:

I know this wasn’t meant for me but this comment really helped me bc I feel the OCD is really affecting my thought process but I’m glad there are people out there who are kind enough to help.

Since this Covid started my 16 year old son be very depressed. He is normally a very active child that loves hanging out with his friends and play sports. About a maybe 2 and a half months ago he woke me up in the middle of the night shaking hart racing, with all these thoughts easing through his head. He since then been having these intrusive thoughts in his head telling him he like boys, he keep saying stop I don’t. It’s been so bad that he will cry to me that mom why is this happening to me, that I promise I am not. He been seeing a psychologist had about 5 sessions now, he keep saying mom I can’t think he can’t sleep, he said starting to think that what if this come through. He is so sad and worried that the feelings are starting to feel real. The doctor tells him that it intrusive thoughts and it false feelings and false thoughts, but he keep worrying. He can’t go outside without his head keep saying you like him with every one he sees. And the images he is so worried and tired. He can’t focus on school work his grades are bad, not sleeping. His doctor said he may start him on some medication to help the thoughts so So he can focus on therapy. Does Medication help take these thoughts away? What can I tell him about these thoughts? Please any help i would so appreciate it. Would this get better🙏🏽

I read your story and it almost made me cry because I too went through the same thing once upon a time. Still deal with it from time to time except this time my thoughts are trying to tell me I like transsexuals After finally convincing myself i do not like men. I’ve never had therapy but exposure and response therapy helps. Time helps too and overall reminding yourself that these thoughts are not true because a true homosexual enjoys these thoughts and like the feeling of being with someone that’s the same sex. I went through my days and even almost convinced myself to kill myself just to stop the thoughts. I don’t have a direct way to help him because the way I helped myself is just through time and constant reassurance that these thoughts are intrusive. He has to learn not to fight the thoughts and pretty soon they will go away on their own. Also writing down his emotions helps too to an extent. I hope he gets better cause I am well aware the pain that this type of OCD can cause especially when these thoughts just come out of seemingly nowhere.

Same! I have weird urges to squeeze things and that so happens to be the people/pets around me. It's not just a normal squeeze though, it's a violent squeeze I guess. One time I accidentally fed into the urge when I was squeezing my cat's legs, although the squeeze wasn't a violent squeeze (thankfully). Recently I've been avoiding touching my cats so I don't get urges. From what I've observed, I've been having these emotions because I haven't been getting outside nor eating healthy. Ever since I've been working on becoming healthier, I'm slowly starting to feel much better than I was. It's an up and down rollercoaster and it absolutely sucks! I suggest getting a psychiatrist to help you with coping with these thoughts/urges. I'm so sorry you feel the way you're feeling, just know that these thoughts and urges are not the true you! They don't define you and never will unless you seriously harm someone which I doubt will happen since our impulse control is extremely strong. I hope your day goes much better than that unfortunate day went!

Lauren! Thank you soooo much for sharing! I have been doing so much research as to why I want to squeeze things such as animals/people. I thought maybe it was from built up anxiety/anger. I thought something was seriously wrong with me. I mean I still kind of feel that way, but it’s nice to know that I’m not alone. The way you described it is exactly how I feel. I’m going to start being more physically active and eat healthier and see if that helps. Thank you again for sharing. Your comment is the only one i saw that I related to. I hope you’re doing better.

Thankyou for sharing this Lauren!

I have been struggling to find out why I have the urge to squeeze things hard for the last couple of years.
I have a Labrador who I love dearly and she can be adorable most of the time but as times goes by I'm finding it increasingly hard to hold myself back from squeezing her too tight. I find it's a lot worse when she is being cute and I've noticed the urge is uncontrollable when I'm around young animals (puppies, kittens etc)

I've been worried about it for too long now but it's been so refreshing to discover this site today and read your comment. I feel less abnormal knowing that it's not just me!

I hope the exercise and healthy eating is helping!
I'm a gardener, so get plenty of fresh air but I'm going to work on my cardio and improve my diet to see if that helps.

Thanks again!

I'm not a doctor but I suffer from ocd and I took treatment . I believe what you have to do is actually touch the baby for you to see that you can touch him and not hurt him . Otherwise you'll feel like you might hurt him. It's going to be hard at first that's when you keep trying.

Hello Patricia,
I absolutely understand what you mean by wondering what is stopping us but it's what you said, we feel really really anxious, which means that we care about the person, and don't wanna harm them. What stops us is that we don't really wanna harm them.
Sometimes people have urges that are bad, but we don't have to act on them. You could, let's say, see some dirt and think "I should eat it" and have an urge to eat it, but you won't do that. The reason we won't obsess about it or even give it a second thought, but will obsess about harming someone, is because that is important to us, horrifying to us, and that is what stops us.
Thoughts and urges happen automatically and randomly, and don't have to mean anything. What we /really/ think once we /reflect/ upon them is who we really are. And you said it yourself, this is a baby you love and you worry about hurting them. That's who you are and that's what's stopping you.
When you held the baby hoping the urge would go away, a part of you was going "don't have the urge", and that's like saying "have the urge" to your brain, our brain doesn't understand "no" (like if I told you "don't think about a zebra" your brain would think about a zebra).
*We won't act on an urge that doesn't reflect what we really think or feel* and you love this baby and don't want to hurt it, despite whatever urge your brain may have and then guilt you over. I am wishing you lots of health and peace.

Best of luck,
A fellow OCD sufferer.

I completely agree with you Patricia I went through the same thing I’ve never done it again and deep down I know I wouldn’t harm my child but just thinking I could have or having these thoughts is the most horrible feeling

I can sense even my heart beat. I have OCD and doctor told me many times I'm normal and did all the tests. But every 3 - 6 month i ll go to doctor with a problem like, allergy, or some pain, now its palpitation. Doctor did tests and told me I'm alright my OCD is triggering those thoughts. I said I can feel my heart doesn't beat properly. But he says yes there is some beats skipping but its normal and nothing to worry. I consulted 3 doctors so far. Everyone told the same. That I have some anxiety and they gave some medicines to make me calm. I don't know what to do. I can feel my own heartbeat.

Hello, I suffer from intrusive thoughts about hurting my child, dog, sister, partner..anyone that i love. At one point i would have to cat out the thought in my head as if i was imagining doing the harm, until i felt disgusted with myself. This relieved me for a short while until i began worrying that i would actually carry out this urge/thought. I still worry about it now sometimes, but what has really helped me is Exposure, Prevention and Response. It really does work! I wouldn't say i am completely free from OCD, but it is most certainly more manageable :)

Hi Patricia, I came across your blog. I have a similar issue, I have constant urge to defecate for which I consulted many gastrologists but apparently it's OCD, but I have hard time believing it since I can feel it. I really need your help,I have tried fighting it but am at my wit's end now I just stopped going out out of fear of defecating in public and it has made my life hell. Any kind of help would be appreciated. My email is .Thank You

I have exactly the same for 7 months. Usually get sick in the morning.... be brave

That's me almost exactly ... my life is hell ...Help

I have this exact thing .I have had ocd and I have the urge to punch people .It make my anxiety spike tremendously.Im very scared ok f it and am trying to escape its grasp!

Is it necessary to see a therapist for hyperawarness ocd if you are already taking medication for it?

I've been suffering from OCD my entire life, but it got worse after my daughter was born. My OCD manifests in completely different ways from one year to the next. There was a point I was absolutely obsessed with feeling dissociated and depersonalized. After working with a psychologist online (my local therapist wasn't educated in OCD and told me my dissociation could be a form of amnesia....suffice to say, I never went back to that therapist), I realized that is was simply hyper awareness OCD. I was so hyper focused on feeling dissociated that it was pretty much all I could think of and feel throughout the day. Once I convinced myself that I could feel completely totally dissociated and nothing would happen, it slowly lifted away.

Unfortunately, as with most of my OCD, it switched from dissociation to health OCD. In any given week, I either feel like I have some type of disease, cancer, infection or major underlying problem. There was a point last summer where I was hyper focused on my breathing and would feel as though I would stop breathing at any moment. I hyper focus on the way my throat feels, often thinking I have something caught in it. I hyper focus on dizziness, often creating my own dizziness issues (which I went to urgent care for and was referred to therapy because there was nothing physically wrong). I have a dreadful fear of type two diabetes and have actually had fingers and toes go numb despite having normal blood sugar. The reason I landed on this article tonight was because my OCD has focused on feeling like I have to pee constantly and this article popped up. I've had this sensation before in the past and the more I think about having to pee, the more I have to pee despite going 20 times throughout the day. Miraculously, if I get myself super busy and my mind off of having to urinate, I can go hours and hours without using the bathroom. I don't have a UTI or anything else. Maybe a slight bladder prolapse from having my daughter, but seems to be focused on when I become obsessed over thinking about having to pee.

To anyone reading this who has dealt with OCD or is currently struggling, just remember that OCD can very much cause real bodily sensations. It makes you think there is genuinely something wrong. Mental and physical urges and weird sensations are felt. The way that I've been able to decipher OCD from actual problems is by getting my mind off of what's bothering me. If I'm able to go a minute, hour or day keeping myself 100 percent mentally engaged in something else and all of a sudden my issues disappear or get drastically better, it is OCD. Another way I can tell it's OCD is if I become 100 percent obsessed over the issue. I've had real medical problems in the past, and they are more an annoyance or inconvenience than anything else. But if I find myself Googling symptoms, checking forums, looking at other people's opinions, looking for products to try to alleviate the symptoms, checking in on how I feel, reading up on remedies, causes, etc, etc,'s more than likely OCD.

Good luck, everyone :)

My OCD can sometimes be serious and have urges fro harm OCD to suicide. Other times I get worried about saying a word over and over to making boss fire me. Not a lot of people understand and think OCD is just little pointless rituals.

Omg Kat! You sound a lot like me. How did you stop obsessing over depersonalization and dissociation? Mine has gone away the actual depersonalization. It was so scary to me it caused me to lose weight and muscle mass because I was in a constant panic and couldn’t think of anything else . Now it’s gone but still think about it. How did you overcome it?

Hey Kat,

Your comment was interesting because I have been searching the web for more information on depersonalization. My bf has OCD and he describes it as more intrusive thoughts and somatic OCD with depersonalization than compulsions or rituals. Even the definition of somatic OCD doesn’t fit what what he describes what he feels. He’s just hyper aware of white noise type of loud sound in his head and objects or people moving around him. He feels physical pain from it. Unlike yours, his OCD hasn’t changed much from year to year, he states that’s it’s gotten compared to prior years but that’s without the help of medication (which he refuses to take) and only a few therapy sessions.

I wanted to ask if you tried ERP therapy for the depersonalization? I’m not sure what can actually help with this. His OCD is so unique we can’t find anything the exactly describes it.

Hi, I am currently trying to get over my breathing ocd, just realised what it was by reading this. Have the urge to need to take deep breaths. Thought there was something physically wrong with my diaphragm or something and constantly make adjustments to my body to attempt to get that elusive breath. Still dealing with it. Let me know if you want to talk about it.

Hi, i have the same problem where i make attempts to take a deep breath to get a goood feeling that a yawn or a sigh gives! When i dont get, i panic and when i get it, the urge reappears! When there is no urge i feel my breath is not sufficient even though i am taking enough air! How did you get rid of this ocd? Do meds work?

Hi, did you ever resolve this feeling? I had OCD as a kid and it seemingly disappeared but five days ago I suddenly got the exact symptoms that you described and they’ve made me very anxious and I’ve been in distress over whether they would ever go away. It’s been five days now.

Hey anita

Idk i had miserable symptoms in the beginning and i thought i have some serious heart or lung issue! Got all tests done! All
Fine! Went to a psychiatrist who explained it is ocd plus anxiety! It is better to visit a psychiatrist! N not make it a habit to take a deep breath again n again! Firstly it increases anxiety and secondly it fuels the ocd! Go see a doctor! Psychiatrist especially! I feel a bit better ever since i took meds but i think it will take time to get this thing totally off mind! Remember the sooner the better

Thank you for this post, the part about telling the difference between real physical concerns and ones created by obsessive thinking was particularly helpful to me. Ive been in remission from panic attacks for quite some time now and learned to not fixate on thoughts and feelings; however, recently ive fallen back into the destructive pattern and could not stop thinking I am about to have a heart attack or some other kind of tragic thing happen and it has resulted in the “monster” resurfacing. This post has helped me recognize what is happening again. Thanks ?

Thanks for this post. I’ve been struggling with health OCD and I’m currently hyper sensitive to something wrong. This post helped me see the error in my thinking. Like you, mine seems to move from obsession to obsession and never easy to decide what is OCD and what’s not. Glad to hear some reinforcement in the truth about this. Thanks again and God bless you.

The same as happen to me. My family has a history of Diabetes. However, lately I have had the urge to pee at least every hour. They have done lab results to check for anything abnormal but sol far everything has come up negative. Like you had mentioned when I get busy or focus on something else it goes away. However, if I am alone or do some research it comes back again with an urge. Thank you

Hi Kat.. So since late December i was having a major episode with my OCD and it all started with hyperawareness of my leg.. Then it morphed to me being aware of my own thinking.. Then i made a mistake and googled my symptoms and all that would pop up was depersonaliztion. Since then i have been constantly obsessing over if i have it or not. I feel like my life is ruined cause i cant stop searching as to if i have it or not. In my heart i feel like my OCD has just latched onto a different theme but i just dont know.

Hi I just read your reply and I am really struggling with the hyper awareness. I too thought it was derealization but now I know it’s not. My issue is things just look off and weird watching TV I just don’t feel right. Some times I’ll walk into rooms or look at something and it just doesn’t feel like it used to. I can’t seem to get over it even when it isn’t bad I’m always thinking about it. Since you have gotten through something like this I am wondering if you can give me tips and advice on how to get through this. It feels like I’ll never be able to not think about it. Hope all is well

Kat, I just wanted to thank you for writing this! As I was reading your comment, It was like I wrote it myself! I have exactly everything you stated. You gave me hope and some comfort that I’m not alone. Truly, thank you!

After a recent serious diabetic hypoglycemic incident my OCD went thru the roof. Literally every week I'm obsessed with a new and different physical symptom. I've had myself convinced I'm getting Lou Gehrigs, or MS or some other dreadful condition. In last 6 months I've experienced every possible weird, inexplicable physical sensation. The comment about you feeling numbness even with normal blood sugar helped me. That's what I'm dealing with now. Tingling and twitching all over even in hands. I know everyone says that the absolute worst thing a health OCD sufferer can do is Google symptoms, but doing that led me to this site and these posts which have provided some calmness. Worst thing about this OCD anxiety is you often feel like no one else in the world could possibly relate to you, so when you read some of these it helps you feel a little less panicked. I wonder if anyone's dealt with the muscle twitching thing...?

Yes! I have had the exact same problem. Twitching in random places and fearing that I have als or ms. My doctor believes my spine might be out of alignment or I might have a pinched nerve. I hope its something like a pinched nerve that and not a serious condition. I have had severe ocd since I was a young boy, and google has given me more search-feuled panic attacks I am willing to admit. I guess we have to just stop trying to figure it out and just hope for good news. Best Wishes

You probably know about this, but just a note -- my fingers and toes go completely numb and/or tingly when I have a panic attack because I'm not breathing properly. I don't mean to reassure you but that is quite normal.