The Doubt Trap: How Anxiety or OCD Keep You Stuck (And How to Break Free)
If you struggle with anxiety or obsessive-compulsive disorder (OCD), you probably know what it’s like to feel trapped in a cycle of worry, second-guessing, and uncertainty. No matter how much you try to reassure yourself, the doubt creeps back in.
👉 What if I made the wrong decision?
👉 What if I didn’t lock the door?
👉 What if I have a terrible thought—does that mean something is wrong with me?
It’s exhausting. And it’s not just “overthinking” or being “too cautious.” At the core of OCD and anxiety is doubt—the relentless, nagging sense that something isn’t quite right.
Why OCD and Anxiety Are "Doubt Disorders"
Most people experience some level of uncertainty in their daily lives. But when you have OCD or an anxiety disorder, doubt feels intolerable. Your brain is constantly looking for certainty, reassurance, or the “right” answer, even when one doesn’t exist.
OCD: The Ultimate Doubt Disorder
OCD plays on your deepest fears, making you feel like you must be 100% sure about something before you can move on. It might show up as:
* Checking behaviors (Did I lock the door? Did I turn off the stove?)
* Mental reviewing (Replaying past conversations, looking for reassurance)
* Intrusive thoughts (What if I did something terrible and don’t remember it?)
* Compulsions (Needing to repeat actions or say certain words to "prevent" bad things)
Even when you get reassurance, it never feels like enough. The doubt always comes back, stronger than before.
Anxiety: Living in "What If?" Mode
Anxiety fuels doubt by making every decision feel like a potential catastrophe. You might:
* Overanalyze every choice, fearing you’ll make the wrong one
* Avoid situations that make you feel uncertain
* Worry endlessly about things you can’t control
* Seek reassurance from others but never feel fully convinced
It’s like your brain is constantly scanning for danger, even when none exists.
Why Reassurance May Not Work
When doubt takes over, it’s natural to seek reassurance. You might ask a friend, double-check something, or mentally go over a situation again and again.
But here’s the hard truth: Reassurance only makes doubt stronger.
Every time you try to “make sure” of something, you teach your brain that doubt is dangerous. Instead of tolerating uncertainty, you keep feeding the cycle.
Breaking Free from the Doubt Trap
So how do you move forward when your brain is constantly screaming, But what if…?
The key is learning to live with uncertainty.
✔ Accept doubt instead of fighting it. You don’t need to be 100% sure to move on.
✔ Challenge compulsions and checking behaviors. The more you resist them, the weaker they become.
✔ Work with a therapist trained in evidence-based approaches. Interference-Based Cognitive Behavioral Therapy (ICBT) and Exposure and Response Prevention (ERP) are highly effective for OCD and anxiety.
You Are Not Alone
OCD and anxiety make you doubt yourself, your thoughts, your decisions, and even your own reality. But you don’t have to be trapped in that cycle forever.
If you’re tired of living in constant uncertainty and want support in breaking free, help is available. Therapy can give you the tools to retrain your brain, quiet the doubt, and start living with more confidence and peace.
Feel free to contact me here.
Seanna Crosbie, LCSW-S
