Having thoughts, images, or urges that one cannot stop thinking about

Sometimes, you might find yourself thinking a lot about one thing, like your mind is stuck in a loop. This can be something you enjoy, like your favorite TV show or video game. But sometimes, it can be something you do not like or something that worries you. These thoughts can be strange, scary, or just annoying, and they keep repeating even when you try to stop them.

When this happens, you might feel intense anxiety or discomfort that doesn’t go away until you do something to try to calm yourself down. This “something” could be repeating an action, like washing your hands, or checking something multiple times. At first, these behaviors may seem helpful, but soon they can start to take up a lot of time and energy.

What is typical?

Most of the time, when you think a lot about something, it’s something you enjoy. It’s also common to have strange or funny thoughts that pass quickly. For example:

• Your favorite show, song, game, or hobby.
• Your favorite artists.
• A new sport you’re learning.
• Singing a song all the time.
• Being very interested in a subject and wanting to talk only about it.

These kinds of thoughts are normal. They usually do not last long and do not get in the way of your daily life. Many people also have small rituals out of habit, like always sitting in the same place or listening to music before bed. These habits are different from a problem because they don’t cause suffering or take up much time.

When should I be concerned?

If you cannot stop thinking about things that worry you, it might be a problem. These thoughts can make you upset or mess with school, activities, or time with friends. It’s a warning sign when these thoughts and actions start to take up many minutes or even hours of your day.

Be aware if thoughts:

• Happen all the time, even if you don’t want them to.
• Cause fear, guilt, shame, or confusion.
• Interfere with your sleep, studies, or friendships.
• Make you avoid places, objects, or people.

Examples of problem thoughts and behaviors:

• Counting to a specific number or counting objects.
• Saying words over and over in your head until it feels “right.”
• Making and checking mental lists.
• Thinking a lot about past interactions to make sure you did not upset anyone.
• Worrying often about something bad happening.
• Worrying about germs or dirt.
• Asking others for reassurance about your worries over and over.
• Worrying a lot about small mistakes.
• Having unwanted thoughts about right and wrong, being punished, or unwanted sexual or religious thoughts or images.
• Having unwanted thoughts for more than an hour a day.
• Trying to stop unwanted thoughts but not being able to.

If you feel like you have no control and are getting overwhelmed, don’t ignore it. Know that it is not your fault. You don’t have to face this alone or feel ashamed. Asking for support is a sign of courage.

What can I do if I (or a friend) struggle?

It can be hard to deal with unwanted thoughts. It’s not a matter of willpower, and blaming yourself for not being able to “stop” can make anxiety worse. Here are a few things to try:

1. Ask for help: Talk to a parent, family member, teacher, or another trusted adult who will listen without judgment.
2. Observe when thoughts arise: Pay attention to what happens before and after the thoughts appear. This can help you understand what’s behind them.
3. Find strategies to calm your mind: Deep breathing, listening to music, drawing, taking a walk, or talking to someone can help shift your focus and relieve tension.
4. Thoughts are not facts: Just because you think something doesn’t make it true. It’s normal to have strange thoughts sometimes.
5. Let thoughts go: Imagine your thoughts are like trains passing by. Watch them go by without getting on board.
6. Avoid seeking reassurance: Asking for reassurance over and over can make worries worse over time.
7. Support a friend with care: If a friend is going through this, listen carefully, show you care, and encourage them to seek help—without pressuring them.

What kind of professional support can I seek out?

It’s okay to feel embarrassed if you’re struggling with obsessive thoughts. Help is available.

You can share your difficulty with a professional at your school, or a doctor, such as a pediatrician, general practitioner, or a professional at your nearest Basic Health Unit (UBS). This professional will listen to you, understand what is happening and, if necessary, refer you to a psychologistor psychiatrist, who are specialists in mental health.

Having this kind of difficulty doesn’t mean you’re “weak,” but it does mean your brain is functioning differently. The sooner you seek support, the sooner you can have more freedom to do the things you love.

Public services are also available through the Unified Health System (SUS). You can find support at places like your local Basic Health Unit (UBS), Child and Adolescent Psychosocial Care Centers (CAPS i), and public outpatient clinics.