Addressing black-and-white thinking in OCD

People with obsessive-compulsive disorder (OCD) are often prone to black-and-white thinking. They may exhibit a rigid or “all-or-nothing” mindset that leaves them with little tolerance for uncertainty or ambiguity. Black-and-white thinking isn’t an official symptom of OCD. Rather, it’s likely a response to the two main symptoms of OCD: obsessions and compulsions. 

Obsessions are disturbing, unwanted thoughts that are difficult to control. Compulsions are repeated, ritualistic behaviors designed to lessen the distress brought on by obsessions. These symptoms can lead a person to mistakenly believe that they must think or behave in a very specific way or something terrible will happen. 

Recognizing OCD black-and-white thoughts

You don’t have to be diagnosed with OCD to experience black-and-white thinking once in a while. But, for people with OCD, this sort of inflexible thinking can be pervasive and distressing and may even worsen other OCD symptoms (like intrusive thoughts and rumination). 

Here are some examples of how black-and-white thinking might show up for someone with OCD:

• “If I don’t wash my hands exactly 25 times, I’ll get seriously sick.”
• “If my partner doesn’t say, ‘I love you,’ every morning, it means they’re cheating on me.”
• “If I check my back door lock before my front door lock, someone will break into my house while I’m sleeping.”
• “If I make a single mistake, it means I’m a bad person.”
• “If the objects on my desk aren’t arranged in a particular order, I won’t be able to work, and I’ll get fired.”
• “If I have an unkind thought about a family member, it means I don’t really love them.”

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Impacts of rigid thinking on people with OCD

Most people have experienced the stress of uncertainty. But, for people with OCD, ongoing anxiety about the future can seriously impact their well-being. Their rigid thinking isn’t just the result of mild perfectionist tendencies or strong preferences. Rather, it often stems from a deep need for certainty, control, or order sometimes linked to fears that something bad could happen if they don’t act a certain way. 

Rigid thinking might affect people with OCD because they:

• Avoid opportunities for professional advancement because they think they don’t deserve a promotion if they’re not perfect
• Constantly seek reassurance from romantic partners in ways that strain the relationship
• Withdraw from social activities for fear that, if they say the wrong thing, they’ll embarrass themselves
• Experience a drop in their grades due to not turning in assignments that aren’t “perfect”
• Are sometimes seen as difficult or overly needy by others

Coping with black-and-white thinking and OCD

If you have OCD and are having trouble coping with black-and-white thinking, know that you’re not alone and help is available. By practicing self-management strategies and accessing professional support (if needed), you can improve your thinking and learn to manage your other OCD symptoms as well. 

Here are a few tips to help you begin to challenge your current mindset:

• Consider alternatives. When you have a rigid thought, like, “If I don’t do X, Y will definitely happen,” see if you can challenge it. Write a list of alternative outcomes that could occur. You can even divide the list into things you consider likely versus possible. 
• Regulate stress. Worse-case-scenario or black-and-white thoughts can be easier to manage when you’re less stressed. Try to incorporate stress-management techniques (like journaling, exercise, mindfulness meditation, or breathing exercises) into your daily life.
• Label it. When you experience a black-and-white thought, say something to yourself like, “That’s a rigid thought, and it isn’t necessarily a fact.” Sometimes, labeling these thoughts can make them feel less powerful.
• Challenge perfectionism. Make a list of the people you admire. Then, ask yourself if these people ever make mistakes. You’ll likely see that even the most accomplished people aren’t perfect all the time.
• Ask for help. If black-and-white thinking is negatively affecting your daily life, consider working with a therapist who specializes in OCD. A therapist can help you challenge rigid thinking patterns in ways that support your well-being. Exposure and response prevention (ERP), the gold-standard treatment for OCD, can help you gradually face fears without relying on compulsions. Acceptance and commitment therapy (ACT) can also be helpful, as it focuses on helping people accept intrusive thoughts rather than trying to fight them.

Find care with Rula

Black-and-white thinking can be an anxious response to uncertainty that may be more common among people with OCD. People with OCD experience obsessions and compulsions that can leave them feeling like something bad will happen if they don’t do things the “right” way. Left untreated, this can lead to inflexible thinking that can negatively affect a person’s relationships, mental health, and ability to function. 

Fortunately, there are effective OCD treatments that can help you manage your black-and-white thinking. With the right support, you can learn to shift your mindset, change your behavior, and improve your quality of life.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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