You Are Not Your Thoughts: Separating Yourself from Anxiety and OCD
Have you ever had a thought that scared you? A thought so unsettling or out of character that it made you question yourself? If so, you’re not alone. Everyone experiences intrusive, unwanted thoughts, but for those struggling with anxiety or OCD, these thoughts go beyond the random, fleeting, scary thought - these thoughts can feel overwhelming, even defining.
Here’s the truth: you are not your thoughts.
At OCD & Anxiety Treatment of Houston (OATH Therapy), we help individuals struggling with OCD and anxiety learn how to separate themselves from their thoughts, reduce their power, and live in alignment with their values. Let’s explore how you can break free from the cycle of over-identifying with your thoughts.
Understanding Intrusive Thoughts
Intrusive thoughts are unwanted, distressing thoughts, images, or urges that pop into your mind unexpectedly. They often contradict your values, leading to distress, self-doubt, and shame. Common intrusive thoughts include:
- “What if I suddenly lose control?”
- “What if I hurt someone I love?”
- “What if I’m a bad person for even thinking this?”
For individuals with OCD and anxiety, these thoughts don’t just come and go—they get stuck, leading to compulsions, rumination, or avoidance in an attempt to “fix” or neutralize them.
But here’s what many don’t realize: thoughts are just thoughts. They do not define you.
The ACT Approach: Defusing from Your Thoughts
At OATH Therapy, we use Acceptance and Commitment Therapy (ACT) to help clients take a different approach to their thoughts. Instead of treating thoughts as facts, we teach cognitive defusion—a technique that helps you step back and observe your thoughts without getting tangled in them.
🔹 Defusion in Action:
Instead of thinking, “I am a bad person for having this thought,” try:
➡️ “I’m noticing that my mind is generating a scary thought.”
Instead of thinking, “I must figure out what this thought means,” try:
➡️ “This is just a thought, not a command or a reflection of who I am.”
By practicing defusion, you create space between yourself and your thoughts, allowing them to come and go without controlling your actions or emotions.
OCD and Anxiety: When Thoughts Feel Too Real
For those with OCD, the brain misfires a warning signal, making certain thoughts feel urgent or significant. This leads to the belief that “If I had this thought, it must mean something.” But having a thought does not make it true, important, or predictive of the future.
Imagine your mind as a radio constantly playing in the background. Some stations are helpful, and others are just noise. You don’t have to tune in to every station. The goal isn’t to stop the thoughts but to learn how to let them pass without reaction.
Living by Your Values, Not Your Thoughts
If you are not your thoughts, then what defines you? Your values.
Rather than spending time analyzing, avoiding, or controlling your thoughts, ACT encourages you to shift your focus to what truly matters—your faith, relationships, passions, and purpose.
Ask yourself:
- What kind of person do I want to be, even when anxious thoughts arise?
- What actions align with my values, regardless of what my mind says?
By choosing actions based on values rather than fear, you reclaim your life from OCD and anxiety.
Final Thoughts: You Are More Than Your Mind
Your thoughts do not define you. They are simply mental events—passing clouds in the sky, waves in the ocean. At OATH Therapy, we help individuals with OCD and anxiety break free from the cycle of over-identifying with their thoughts so they can live with more peace, freedom, and purpose.
If you’re struggling with intrusive thoughts or anxiety, you don’t have to navigate this alone. Reach out today to learn how therapy can help you separate yourself from your thoughts and start living fully.
📞 Schedule a consultation with OATH Therapy
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