If you’re struggling with Harm OCD, you know how unsettling and terrifying it can be to experience intrusive thoughts about hurting others, even though you have absolutely no desire to act on them. This subtype of OCD is actually quite common, yet it can trigger intense feelings of guilt, shame, and anxiety, leading you to feel like you’re losing control or becoming someone you’re not. The truth is, these thoughts are just thoughts. They don’t define you, and they are simply the product of OCD, not a reflection of your character or intentions even though they feel real.

What is Harm OCD?

Harm OCD is characterized by persistent and distressing thoughts or images about causing harm to others or yourself. These thoughts often feel completely out of character, and the fear of actually carrying out these actions can be paralyzing. Many people with Harm OCD spend hours a day ruminating over these thoughts, trying to figure out if they truly pose a threat or whether they’re just part of the OCD. It’s important to know that you are not dangerous, and these thoughts do not define you.

One of our clients in our OCD Coaching Program had frequent intrusive thoughts about hurting her loved ones, especially her children. Despite having no desire to act on these thoughts, she couldn’t shake the anxiety that these thoughts were a sign that she might one day snap and hurt them. With support and the right tools, she began to see that the thoughts were just that—thoughts—and she didn’t need to engage with them. Over time, through ERP and Letting Go, she was able to live more peacefully with the thoughts without letting them control her life.

Common Thoughts People with Harm OCD Experience:“What if I hurt my child? What if I can’t control it?”“I keep imagining hurting someone, does that mean I want to?”“I feel like I might snap and hurt someone, even though I don’t want to.”“What if I’m secretly dangerous to those I love?”“I keep thinking violent thoughts—what if they become reality?”Common Compulsions in Harm OCD

People with Harm OCD often perform compulsions to reduce the anxiety caused by the intrusive thoughts. These compulsions might provide temporary relief but ultimately reinforce the cycle. Here are a few common compulsions associated with Harm OCD:

Checking behaviors: Checking your actions or thoughts repeatedly to ensure that you haven’t caused harm.Avoidance: Avoiding situations where you might be near sharp objects or where you fear you could act on the thoughts.Seeking reassurance: Asking family members or friends whether you could ever hurt someone, or whether your fears are rational.Mental rituals: Engaging in mental checking to ensure that you haven’t thought about harming someone or that you’re not capable of it.The Importance of Exposure and Response Prevention (ERP)

As with other types of OCD, ERP is the key to recovery from Harm OCD. By gradually exposing yourself to situations that trigger these thoughts and resisting the urge to perform compulsions, your brain learns that the feared outcome is not likely to occur. This approach has helped countless clients in my OCD Coaching Program regain control over their lives and stop living in constant fear of these intrusive thoughts.

Letting Go: The Missing Piece

Another critical component of healing is the Letting Go technique, which allows you to release the power that these thoughts have over you. Instead of trying to control the thoughts, you allow them to come and go without engaging with them. The more you practice this, the less power the thoughts have, and the more peace you’ll experience.

This is why our OCD coaching program has a 97% success rate. We guide our clients through the process of facing their fears, resisting compulsions, and using the Letting Go technique to reclaim their lives from OCD. This holistic approach—combining ERP with acceptance and letting go—creates a solid foundation for long-term recovery.

You’re Not Alone

If you’re struggling with Harm OCD, please know that these thoughts do not define you. With the right tools, you can break free from the cycle of fear and anxiety. If you’re ready to take the next step, I invite you to apply for my OCD coaching program, where we will work together to help you regain control and live your life free from OCD.

Click here to apply now and start your journey to freedom from OCD.

Take care,

Zach W.

Founder, OCD Coaching Services