Understanding Pure O: You Are Not Having Intrusive Thoughts All Day, You Are Ruminating

Most people with intrusive thoughts (often referred to as Pure O) and most people who treat intrusive thoughts, think that these thoughts are involuntary and uncontrollable.  

The truth is that the vast majority of what people call intrusive thoughts — almost all of them — are actually being thought or imagined on purpose, in an effort to prevent something bad from happening.

Here’s an example of how this typically plays out in someone with OCD:

A person sees a knife near someone they love and feels afraid of stabbing that person.

What happens next?  They’re afraid that that thought means they might stab the person, and they’re afraid that if they ignore it, they might end up stabbing them.

So what do they do?  They try to figure out if they would actually do it.  They therefore purposely imagine stabbing their loved one in order to gauge their response to that idea.  And when they aren’t 100% sure what their response was, they do it again. Then they might imagine doing it another way, or start thinking about other violent ideas to gauge their response to those.

At this point they are repeatedly imagining stabbing someone, not even realizing that they’re doing it on purpose.  This person will say that they are experiencing ‘intrusive thoughts’ all day. They don’t realize that the majority of these ‘intrusive thoughts’ are actually experiments that they are constantly running in their mind.  In other words, this isn’t automatic thinking that they can’t control; it’s analytical thinking that they are directing towards solving a problem — specifically, figuring out if they might actually stab someone.

(To understand why this thought process never reaches a conclusion, see Why Rumination is a Continuous Loop.)

The initial moment when the person feels afraid of stabbings someone is the ‘intrusive thought,’ or ‘obsession.’  How long does it last? A millisecond. It’s instantaneous. Everything that follows that flash of fear is compulsive mental checking, also known as compulsive rumination.

The point of the above isn’t to blame the victim but to provide hope: Understanding that these thoughts and images are actually being invited in means that a whole lot can change when the person stops inviting them in.  This also means that the advice to ‘let thoughts be there’ is often extremely harmful and misleading, because it fails to differentiate between the distressing thought that occurs to the person and the analytical thinking that follows it.  The term ‘intrusive thoughts’ is similarly problematic in that it also conflates these two different types of thoughts.

We need to teach people with OCD, and other people who ruminate, that they actually do have control over this thought process, and that even though it’s scary to stop, doing so is an essential step toward getting better.

Related articles:

To learn more about the internal workings of compulsive rumination, check out:

Why Rumination is a Continuous Loop

To learn more about how to stop ruminating, check out: 

Rumination is a Compulsion, not an Obsession, and that Means You Have to Stop

‘Thought Suppression’ Has Nothing to Do with Rumination, so Why Does It Feel like You Can’t Stop?

How Are You Justifying Rumination?

What to Do When You’re Triggered

If you would like to receive an email when new content is available, please enter your email below: