Obsessions vs. Obsessing: The Key Distinction for OCD Recovery

Obsessions vs. Obsessing: Understanding the Key Difference for OCD Recovery
By Matt Codde, LCSW – Restored Minds

When it comes to Obsessive Compulsive Disorder (OCD), language plays a critical role in how we understand our experiences and approach recovery. One of the most subtle but impactful distinctions is the difference between having an obsession and obsessing. Misunderstanding this can keep people stuck in the OCD cycle, but clarity empowers us to take back control.

What Is an Obsession?

An obsession is an involuntary, intrusive thought or image that pops into your mind. It’s automatic—meaning you don’t choose to have it. These thoughts are often unwanted and can trigger intense feelings of fear or anxiety, but the key point is this: you didn’t consciously create or invite the thought.

For example, an obsession might sound like:

• “What if I said something offensive and didn’t realize it?”

• “What if I accidentally harmed someone?”

• “What if I left the stove on?”

Obsessions are the starting point of the OCD loop. They occur out of our control and can be very distressing.

What Does “Obsessing” Mean?

Here’s where the language gets tricky. Many in the OCD community use the word “obsessing” to describe what happens after the obsession—going over the thought again and again in your mind, also known as rumination.

But here’s the crucial difference Matt Codde highlights: obsessing, used as a verb, isn’t the same as having an obsession. When you obsess (ruminate), you are actively analyzing, debating, or trying to solve the obsessive thought. This is not automatic—it’s a mental action or behavior.

Common examples of obsessing/rumination:

• Mentally replaying a situation to search for certainty or reassurance

• Trying to “figure out” if a thought is true or not

• Analyzing every detail of a past event in hopes of relief

Why Is This Difference So Important?

Labeling rumination as “obsessing” can trick you into believing it’s out of your control—just like the initial obsession. But Matt Codde is clear: while obsessions arrive automatically and without your input, obsessing (rumination) is a mental compulsion, a behavior you engage in—often to escape the discomfort that the obsession brings.

The OCD Loop Looks Like This:

1. Obsession: An intrusive, involuntary thought

2. Emotional Sensation: Anxiety or uncomfortable feelings triggered by the obsession

3. Safety Behavior/Compulsion: Actions (including mental behaviors like rumination) meant to relieve anxiety

4. Relief: Temporary easing of anxiety from the compulsion, reinforcing the cycle

If you call rumination “obsessing,” you might not realize that you have a choice to step back. Recognizing rumination as a compulsion—something you do rather than something that happens to you—is essential for breaking free from OCD’s grip.

How to Break the Cycle

• Awareness: Notice the difference between an automatic obsession and the urge to ruminate.

• Naming Behaviors: When you find yourself mentally analyzing, label it as “ruminating” or “analyzing,” not obsessing.

• Practice Response Prevention: Resist the urge to ruminate. Allow the automatic thought to come and go without responding to it.

• Get Support: If you need more help, consider resources like free assessments, guides, or professional help at Restored Minds.

Final Thoughts

Matt Codde’s perspective on obsession vs. obsessing offers a simple but powerful shift in understanding OCD. Remember: obsessions are not your fault and not within your control. Rumination is a behavior—and that means you can learn to stop it. Distinguishing between the two empowers you to break the cycle and move forward on your recovery journey.

If this explanation resonated with you, feel free to share, subscribe, or reach out for support at Restored Minds. Your journey to recovery is possible.