Moral OCD - Explained in 2 minutes

Moral OCD — When Being “Good” Hurts

You worry you might be a bad person or not good enough.

Not because you are —but because your brain won’t let you stop checking, confessing and apologizing.

The Thoughts

“What if I lied and didn’t realize it?”

“What if I hurt someone’s feelings?”

“What if I did something harmful and don’t remember?”

The thoughts feel real — urgent — moral.

But they’re intrusive.

Not truths.

The Compulsions

You replay every conversation.

You confess again and again.

You Google,

you apologize,

you seek reassurance.

For a moment — relief.

Then the guilt and shame rushes back.

The Cycle

Intrusive thought--> Anxiety -->Compulsion -->Temporary relief--> More doubt --> Intrusive thoughts worsen

It’s not about morality — it’s OCD’s trap of perceived certainty.

What Helps

ERP Therapy — facing the doubt without checking.

Medication — to give support to be able to address your anxiety behaviorally.

Self-compassion — remembering that having these thoughts means you care. Finding ways to care for yourself as much as you care about others.

You’re Not Your Thoughts

You’re not broken.

You’re not bad.

You’re someone who cares deeply —let's learn to let go of perfection.