Highlights
- OCD involves having intrusive thoughts (obsessions), which can lead to repeated, time-consuming, and distressing physical or mental actions (compulsions).
- False memory OCD is not an official clinical term, but it is a subtype of OCD.
- In false memory OCD, the intrusive thought is an incorrect or imagined memory or an accurate memory believed to be false.
Lately, you find yourself replaying a work meeting. You’re sure that you said something offensive that upset your boss, and even though your colleagues have reassured you that nothing happened, you can’t stop thinking about it. Could this be a false memory OCD?
This article answers that question and provides everything you need to know about managing false memory OCD.
What Is False Memory OCD?
Let’s start with a basic description of obsessive-compulsive disorder (OCD). OCD is a mental health condition characterized by:
- Obsessions — repeated, unwanted, distressing, and uncontrollable thoughts.
- Compulsions — repeated or excessive, uncontrollable physical or mental rituals that aim to reduce anxiety or prevent harm.
False memory OCD can be thought of as an OCD subtype, although it is not an official diagnosis. The unwanted and intrusive thoughts in this form of OCD are false memories of past events (the obsessions). These intrusive thoughts could be about:
- Incorrectly remembered events
- Misinterpreted experiences
- Imagined situations
- Doubts about accurate memories
Because the thought goes against the person’s usual belief set and behaviors, they may repeatedly doubt the memory and cannot be reassured. As a result, people experiencing false memory OCD feel distressed, guilty, anxious, or that they’re a bad person.
False Memory OCD Symptoms and Examples
The key symptoms of OCD are obsessions (intrusive thoughts) and compulsions. The themes of intrusive memories are, by definition, unwanted or forbidden and commonly involve contamination, harm, violence, damage, crime, death, or inappropriate sexual behavior.
Common obsessive thoughts in false memory OCD could be:
- You’re worried that you did or said something hurtful or inappropriate
- You remember incorrectly that your partner was holding hands with their colleague when you saw them at a work lunch, and now you believe they are cheating on you
- You feel like you acted unfairly, and you mentally review the situation over and over for reassurance
- You constantly doubt your accurate version of a particular event
- You believe you must have done something wrong because you feel guilty or anxious
These obsessive thoughts may result in false memory OCD compulsions, such as:
- Seeking constant validation and reassurance
by questioning[1] witnesses or loved ones - Imagining a happier or more appropriate ending to what you remember
- Taking responsibility for the negative outcome of your false memory
- Avoiding similar situations
- Relentlessly looking for supporting information on social media or
in the news[1] - Compulsively reviewing the event in your thoughts
Consult a medical provider online to find out whether what you experience may be a sign of OCD.
Why False Memory OCD Feels so Real
The causes of OCD are
So, false memory OCD may feel very convincing because the condition affects how you deal with uncertainty, and your brain may consider a distorted memory threatening in some way.
People with OCD often have the following experiences, which make a false memory feel like reality:
- Focus on Danger: Studies show that
people with OCD quickly detect ‘threats or danger[3] ,’ struggle to forget this, and retrieve ‘negative or warning’ memories more easily than positive, safe memories. This means that their brain might remember something negative about a situation that isn’t true. - OCD Doubt: Even when they
remember memories correctly[4] , studies show that individuals with OCD may experience intense doubt, triggering a false memory. - Emotions Support the False Memory: The intrusive doubt or negative memory can lead to anxiety, distress, or intense guilt; the OCD brain recognizes these feelings as being ‘proof’ of the intrusive thought, making it even more real.
- Memory Building: Even when you are paying full attention to a situation,
there will be memory gaps[5] . Our brains quickly fill in those gaps using clues about what has already happened. OCD can cause false memories in the same way; however, they become intrusive. - The OCD Cycle:
Constant physical or mental checking[4] , followed by finding evidence against the false memory, makes people with OCD doubt their memories even more, creating a vicious cycle.
How to Tell OCD Doubt and False Memory From a Real Concern
Before we look at OCD doubt, let’s compare OCD false memory vs real memory.
A
- A one-off
- Triggered by something; for example, trying to recall someone’s name, seeing a photo, or hearing a song.
An OCD false memory is an
- Unexpected and comes out of nowhere
- Unwanted
- The opposite of what you want or believe
- About something harmful
- Repetitive
- Causes significant distress
Now, it is also normal to doubt yourself sometimes, but ‘normal’ doubt is usually short-lived and settles with reassurance or knowing the facts. Intrusive doubts, on the other hand, are the same as any intrusive thoughts; they persist, recur, and can get worse with fact-checking.
Diagnosing False Memory OCD
To diagnose false memory OCD, like
Obsessions
- Thoughts that are recurrent, persistent, unwanted
- You try to ignore or silence them by doing something
Compulsions
- Excessively repeated, uncontrollable actions or thought patterns
- Triggered by an obsession or strict, made-up rules
- Your compulsion calms you, or you believe it may stop something terrible from happening, but it’s often unrealistic
Your healthcare provider may use questionnaires or ask you detailed questions, such as:
- Are you having unwanted, recurrent, and persistent thoughts or doubts about a particular situation?
- Do you try to ignore the thought?
- What is the thought that you’re having?
- Does it make you feel uncomfortable, distressed, guilty, or anxious?
- Is it affecting your work, home, or social life in a bad way?
- Roughly how many minutes a day is this thought or behavior bothering you?
- Is there anything you’re doing specifically to try to make this thought disappear?
- Is there anything you’re doing specifically to prevent something bad or terrible even though that something seems silly, or unrealistic?
- Is there anything you’re doing specifically to try to make yourself less anxious or upset?
Once you have a diagnosis, you will work with your provider towards a personalized treatment plan.
Have a mental health assessment online and receive an individualized treatment plan for OCD or anxiety.
False Memory OCD Treatment Options
Treatment options for false memory OCD may include therapy, medication, or both. Statistics show that, compared to therapy alone,
Psychotherapy
Exposure and response prevention (ERP) therapy helps
Acceptance and commitment therapy (ACT)
Inference-based cognitive-behavioral therapy (I-CBT), which
Medication
Not everyone needs medication; if a medical provider considers them appropriate or necessary, selective serotonin reuptake inhibitor (SSRI) antidepressants are the first-line options. The
Other Treatment for Severe False Memory OCD
For people who do not respond to standard psychotherapy and medication, some other treatment options can stimulate or change nerve pathways in the brain:
- Transcranial magnetic stimulation
- Stereotactic ablation
- Deep brain stimulation
Tips on How to Cope With False Memory OCD at Home
Self-help tips for false memory OCD are based on managing anxiety and stress. Here are a few effective coping strategies you can try.
- Mindfulness Techniques:
Mindfulness encourages you to kindly observe[12] your thoughts, emotions, and bodily sensations without judgment and to notice that you can change them. It’s proving towork as well as certain therapies[12] . Mindfulness- and acceptance-based programs (MABPs[12] ) improve symptoms, anxiety, and depression in people with OCD. You can try this yourself by learning sitting meditation, body scans for discomfort, or joining a yoga class. - Deep Breathing:
Deep breathing techniques[13] are known to relieve anxiety by calming the fight-or-flight response. - Grounding Yourself: Counting backward in 7s from 100 or naming the red objects in the room might distract you from your upsetting thoughts and calm you.
When to Seek Professional Help
If you are struggling with intrusive false memories and think you might have OCD, you should talk to a mental health professional or a clinician. In the following circumstances, book an appointment as soon as possible:
- Your personal work or social life is being negatively affected
- You are feeling excessively depressed or anxious
- You are having thoughts of self-harm
Conclusion
Unwanted, recurring false memories and self-doubt can impact your quality of life and affect your relationships if left untreated. If you think you might have OCD, an anxiety disorder, or both, book an online appointment with one of MEDvidi’s licensed healthcare professionals. They will assess your symptoms and provide a personalized treatment plan for OCD online.
Frequently Asked Questions
Can OCD make you think things that aren't true?
Why do false memories feel so real in OCD?
False memories feel so real in OCD because of many factors, including your brain filling in memory gaps, OCD doubt, and emotions of guilt and anxiety, making the false memory feel more believable.
How to help someone with false memory in OCD?
How to tell the difference between OCD thoughts and real thoughts?
Is false memory OCD permanent?
False memory OCD is not necessarily permanent; there are effective treatments for the majority of patients, such as therapy and medication.
