Relief from Relentless Thoughts: Reclaiming My Mind from OCD

by
Posted on November 4, 2025

“Don’t believe everything you hear—even in your own mind.” – Daniel G. Amen

This quote might sound like something you’d read on a coffee mug or an Instagram quote slide. But when your own mind is feeding you a 24/7 stream of terrifying, intrusive thoughts? That little phrase becomes a survival strategy.

Sure, I have lots of strategies now. But they weren’t born from a gentle spiritual awakening or a peaceful walk in the woods. They were born out of a relentless, knock-down, drag-out fight with obsessive-compulsive disorder (OCD). A fight that started when I was a kid and stole …

“Don’t believe everything you hear—even in your own mind.” – Daniel G. Amen

Let me be blunt: OCD is not quirky or cute. It’s not about liking things tidy or being “a little type A.” It’s a full-body, panic-inducing disorder where your brain screams, “You are in danger!”—even when there’s no actual threat.

It’s counting in desperate loops. It’s having rituals you don’t understand but can’t stop doing. It’s fear that feels like a gun pointed between your eyes, triggered by nothing more than a thought. I know because I have OCD, or I guess I should say “had” OCD.

Life with OCD: A War Inside My Head

From the time I was young, my brain was hijacked by fear. Fears that something terrible would happen. That I’d lose people I loved. That I’d be misunderstood, unworthy, unforgivable. These thoughts didn’t just whisper—they screamed. And my body listened: sweaty palms, racing heart, shallow breath. Over and over, even though nothing was really wrong.

To cope, I created rituals—compulsions that promised relief but never delivered. I’d roll my neck a certain way, flex my wrists, blink, swallow, count in rapid-fire succession—anything to feel right again. But it never really worked. Four was my magic number for a long time. I could fly through sixty-four sets of four faster than you’d believe. Still, the anxiety roared back every time.

Want a picture of what this looked like? Here’s one from high school: I’m sitting at the kitchen table. I glance—again—at the round straw basket on the wall. I roll my neck, flex both wrists, blink, swallow. Damn it. Not right. I start the sequence again. One-two-three-four. One-two-three-four. Again. And again. Four sets of four, done four times. Still not right. I’m drowning in invisible urgency while everyone else is just trying to eat dinner.

I had objects in every room of the house, each one assigned to a ritual. A cherry wood clock. The edge of a curtain rod. A fluorescent light tile. I didn’t choose this. I didn’t even understand it. And I definitely didn’t enjoy it. OCD stole my time, my energy, and my sanity. If I didn’t do the rituals, I was consumed by dread. If I did them, they were never good enough. It was a damned-if-you-do, damned-if-you-don’t existence.

Thoughts That Terrified Me

The content of my fears changed over time, but the intensity didn’t. Sometimes the dread was vague. Sometimes it was specific and disturbing—violent images, inappropriate sexual thoughts, blasphemous phrases. I obsessed that I’d pick up a knife and hurt someone. That someone I loved would die because I breathed the wrong way.

I couldn’t write without rewriting. I couldn’t look in a mirror without fearing I’d become vain. I drew invisible lines on the floor to protect people. I had to sit a certain way, speak a certain way, think a certain way. And God help me if a “bad” thought popped into my head mid-ritual—I had to start all over again.

At one point in college, while stuck in an endless loop of trying to put a piece of paper in a folder “just right,” I ended up stabbing a pencil into my thigh out of sheer mental exhaustion.

I truly believed I was broken.

Finding a Name—and a Way Out

I didn’t even know it was OCD until I stumbled across a book and then saw a video showing other people’s compulsions. It was a holy shit moment. You mean someone else can’t fold a towel just once either?

Once I had a name for what was happening, I could begin to untangle it. I learned that my brain was sending false messages—and that I didn’t have to obey them. A psychiatrist once explained it with a triangle: Most people’s thoughts bounce between points and move on. Mine got stuck in the triangle and just spun endlessly.

Knowing that helped. But what really changed everything was discovering mantras.

How Mantras Helped Me Rewire My Brain

My mom—who also struggled with OCD—started making up little phrases with me to cut through the noise. The one that changed everything?

“That’s a brain glitch. I don’t have to pay attention to that.”

It sounds simple, but that phrase became a mental lifeline. It helped me step back, call out the OCD lie, and redirect my focus. It was a way to challenge the urgency of the thought without getting pulled into the ritual. And it worked—not overnight, but consistently, over time.

Then I read Brain Lock by Jeffrey Schwartz, which broke down the exact same strategy: identify the thought, reattribute it, and refocus. I realized—I’d already been doing that with my mantras. They were helping me rewire my mind. That realization was empowering. I wasn’t just surviving anymore. I was retraining my brain.

Mantras, OCD, and the Messy Middle of Healing

Slowly, imperfectly, I stopped fighting my thoughts and started getting curious about them. I began to notice how fear hooked me—and how I didn’t have to take the bait.

My mantras started piling up on sticky notes everywhere. They were grounding. Sometimes funny. Sometimes serious. Sometimes just sarcastic enough to cut through the noise in my head. But they worked. They reminded me of what was true. They gave me just enough space to respond differently.

Because here’s the thing: OCD doesn’t run my life anymore. Sure, the tendencies still flare up under stress—but I have tools now. I have perspective. And I have mantras.

Not the fluffy kind that pretends everything is fine. The gritty, scrappy, fiercely compassionate kind that says:

Yes, your brain is being loud right now—and you’re still allowed to rest.
Uncertainty is uncomfortable, not dangerous.
You are not your brain.
You can let go. Even if you have to do it a hundred times.

If you’re someone who struggles with relentless thoughts—whether it’s OCD, anxiety, or just the everyday noise of being human—I hope this inspires you to craft your own phrases, rooted in your values and the kind of life you want to move toward, or mantras that remind you to ignore that harsh inner critic and the fears that lurk in your mind.

You’re not alone.

Your thoughts are not always true.

And you are allowed to let go of thoughts that do not serve you.

Even if you have to let go over and over and over again. That’s okay. That’s the work.

Don’t believe everything you think. But start believing that you can heal.

See more posts

About Helene Zupanc

Helene Zupanc is a licensed professional counselor in Arizona, currently specializing in OCD treatment. She recently cowrote and published Sticky Note Mantras: The Art and Science of Choosing Your Thoughts. Visit her at stickynotemantras.com and on Facebook, Instagram, and TikTok.

Web | Facebook | More Posts

Get in the conversation! Click here to leave a comment on the site.