Obsessive Thinking

Obsessive Thinking: What It Feels Like from the Inside

You can't shut your brain off.

You replay conversations over and over again, analyzing every word you said, trying to figure out if you messed something up. You obsess over texts, wondering why they haven’t replied, what they really meant, and whether you should say something else or let it go.

When something goes wrong, even a little thing, your mind spirals. You imagine worst-case scenarios. You second-guess yourself constantly. You feel like you're stuck in a loop you can’t escape, mentally checking, over-researching, asking for reassurance, and ruminating for hours.

Part of you knows it doesn’t make sense. But you can’t help it. The thoughts feel urgent and important, and ignoring them feels impossible. You're exhausted from trying to figure it all out, yet terrified of letting your guard down.

Underneath it all, you just want relief. Peace. Trust in yourself. The ability to let things go and be present.

If you feel you have obsessive thinking, or possibly obsessive compulsive disorder, our first step will be completing a YBOCS assessment. I will ask you questions about thoughts and behaviors and it will give us a starting point to addressing your concerns. I have completed training in Exposure and Response Prevention, which is a front-line training for OCD. 

How I Help with Obsessive Thinking

If you’re caught in a cycle of obsessive thoughts, it doesn’t mean you’re broken. It means your brain has learned to protect you by overthinking. Therapy can help you break the cycle by creating a new relationship with your thoughts, emotions, and behaviors.

Here’s how we do that together:

Internal Family Systems (IFS)

IFS helps you get to know the parts of you that obsess, worry, or push you to overanalyze. These parts usually mean well. They are trying to protect you from shame, failure, or regret. In therapy, we build a trusting relationship with these parts so they do not have to work so hard. You learn to connect with your calm, grounded self and lead with more clarity and compassion.

Cognitive Behavioral Therapy (CBT)

CBT helps you notice how your thoughts, emotions, and actions are all connected. Together, we identify the unhelpful thought patterns that fuel your anxiety and challenge them with more balanced, realistic thinking. You begin to see that not every thought is a fact, and you start to gain some space from the constant mental noise.

Exposure and Response Prevention (ERP)

ERP is especially helpful if you find yourself stuck in rituals, checking, or reassurance-seeking. With ERP, you learn how to face your fears directly while resisting the urge to do the things that keep the anxiety cycle going. Over time, your brain learns that you are safe, even when things feel uncertain or unresolved.

What to Expect

You do not have to sort this out on your own. In therapy, you will not be judged, rushed, or pushed too far. We will go at your pace and make room for the part of you that is scared to let go of control. The goal is not to erase all your thoughts but to help you feel more free, more connected, and more at peace.

You don’t have to keep doing this alone. If obsessive thinking is interfering with your relationships, your sleep, or your peace of mind, therapy can help.

Reach out today to schedule a free consultation. Let’s see if we’re a good fit.