Understanding Intrusive Thoughts: Why Having Them Doesn’t Make You a Bad Person

If you’ve ever had a thought that shocked, disturbed, or embarrassed you—something violent, immoral, or completely out of character—you’re not alone.

These kinds of experiences are called intrusive thoughts, and they are a completely normal part of how the human brain works.

But for people with Obsessive-Compulsive Disorder (OCD)—especially those with religious or moral sensitivity—these thoughts can feel terrifying. You may find yourself wondering:

• “Why would I think that?”

• “Does this mean something is wrong with me?”

• “Do I need to repent?”

As a therapist who specializes in OCD, I work with many Latter-day Saints in Utah who are caught in the painful cycle of interpreting intrusive thoughts as signs of sin or unworthiness. If that’s been your experience, I want you to know one thing above all:

Having intrusive thoughts does not make you a bad person.
And you do not need to repent for something that OCD is generating in your brain. OCD is a medical problem, not a spiritual one, and I believe firmly that a kind and loving Heavenly Father would not ask one of his children to repent for thoughts that they do not want and cannot control.

What Are Intrusive Thoughts?

Intrusive thoughts are unwanted, involuntary mental images or ideas that pop into your head. They are often disturbing and completely at odds with your values. Common examples include:

• Thoughts of harming someone you love

• Sexual thoughts that feel inappropriate or wrong

• Blasphemous or anti-religious thoughts during prayer or in church

• Fears that you might act on impulses you don’t actually want

For most people, these thoughts come and go. But for someone with OCD, the brain gets “stuck” on the thought, and then desperately tries to get rid of it. This leads to compulsive behaviors like:

• Mentally reviewing or “undoing” the thought

• Avoiding certain places, people, or spiritual practices

• Repeatedly confessing or seeking reassurance

• Praying over and over for forgiveness—even when you’ve done nothing wrong

Intrusive Thoughts Are Not Sins

One of the most common questions I hear from clients is:

“If I had the thought, doesn’t that mean something is wrong with me?”

Here’s the truth: intrusive thoughts are a symptom of OCD, not a reflection of your character or your spirit. They are ego-dystonic, meaning they go against your values and who you are as a person. In fact, the very reason these thoughts are so upsetting is that they don’t align with your true desires.

In other words: you feel bad because the thought is the opposite of what you believe and want. That’s not sin. That’s anxiety.

It’s also important to remember that temptation involves some element of desire or intention. Intrusive thoughts, by contrast, are unwanted. They are not chosen. They come without warning, often when you’re least expecting them. This is why most church leaders, when educated about OCD, will tell you there is nothing to repent for.

Why OCD Makes This So Confusing

OCD thrives in areas of life where things feel deeply important, especially in areas like morality, faith, and identity. That’s why religious and moral OCD (also known as scrupulosity) is so common in people of faith.

For Latter-day Saints, this often shows up as:

• Feeling like you have to confess a thought, even if you are upset by the thought and would never act on it

• Obsessively praying for forgiveness for “impure” thoughts

• Fearing that you’ve committed the unpardonable sin

• Avoiding taking the sacrament because you’re unsure if you’re worthy

If this sounds familiar, know that you are not alone, and this doesn’t mean your faith is failing. It means OCD is targeting something you care about. And that’s exactly what OCD does.

How Therapy Can Help

The good news is that OCD is treatable, and healing doesn’t mean giving up your values or ignoring your faith. In fact, therapy can help you reclaim your spiritual life from the grip of anxiety.

The most effective treatment for intrusive thoughts and OCD is Exposure and Response Prevention (ERP). ERP helps you:

• Learn to tolerate unwanted thoughts without trying to neutralize or avoid them

• Let go of compulsions like repetitive prayer, confessing, or thought-checking

• Break the cycle of anxiety, shame, and false guilt

• Live more freely, with confidence in your values and trust in God’s grace

In therapy, we work together to create a plan that honors your beliefs and helps you stop the OCD cycle. You don’t have to choose between your mental health and your faith—you can nurture both.

You Are Not Your Thoughts

If you’re struggling with disturbing thoughts and wondering what they mean about you, please hear this:

• You are not your thoughts.

• You’re not your anxiety.

• You are not your OCD.

You are a person of faith doing your best, and intrusive thoughts are not a moral failure or a sin to repent of. They are a treatable symptom. And there is real hope with evidence-based treatment.

Ready to Feel More at Peace? Start Working With an OCD Therapist in Provo, UT

If intrusive thoughts are making it hard for you to pray, connect with your faith, or feel good about yourself, it may be time to seek support.

I specialize in working with Latter-day Saints struggling with religious OCD and intrusive thoughts. You don’t have to carry this burden alone. Start your therapy journey with Mountain Home Center for Religious and Moral OCD:

• Reach out through my contact page or directly at claire@mountainhomeocd.com to book a free consultation.

• Meet with a compassionate OCD therapist.

• Begin your journey toward healthier, more empowered ways to manage OCD symptoms.

Other Services Offered at Mountain Home Center for Religious and Moral OCD

At Mountain Home Center, support for religious OCD is just one part of the care I provide. Using evidence-based approaches like SPACE treatment and Exposure and Response Prevention (ERP), I help clients work through a range of challenges, including various OCD subtypes, anxiety disorders, and relationship concerns.

With deep respect for the experiences of Latter-day Saints and others seeking faith-aligned therapy, I offer care that honors both your mental health needs and your spiritual values. Whether you're navigating scrupulosity, relationship OCD, or general anxiety, I’m here to offer compassionate, personalized support. My mission is to help you find clarity, peace, and emotional resilience—without asking you to compromise your beliefs.