Understanding Magical Thinking - a Symptom of OCD and Anxiety

It is not uncommon to engage in magical thinking at times, but when it becomes a habit, it can consume significant time and energy without our awareness, potentially causing more harm than we realize.  

What is Magical Thinking?

Magical thinking might sound odd or worrisome, prompting concern about underlying issues. Could it mean psychosis? Unlikely. Magical thinking is typically a feature of anxiety and often appears in OCD (Obsessive Compulsive Disorder), which is itself an anxiety disorder.  

Magical thinking often looks pretty benign.  It can be thoughts like:

•      If I think a bad thought about someone, I have to think a good thought, or something bad might happen.

•      If I don’t say “hello” to everyone I pass on my way to my office, then something bad will happen with my work today.

     Doing an action a certain number of times to ward off something bad from happening.

The list continues. These can include actions, thoughts, and behaviors. When we are more stressed, these patterns are more likely to emerge.  

Obsessions are intrusive thoughts, such as “if I think something bad, it will happen unless I do or think X to counter it.” Obsessions create distress, and we may act on them to avoid anxiety. These actions are called compulsions. The more frequently we engage in obsessive thoughts and compulsions, the stronger they become.  

Is magical thinking a sign of something more serious?  Most of the time, it is not.  Especially if you are aware of it.  If you pay attention, you might find it coming up more when you are nervous, stressed, or overtired.  In a sense, it is a way for your brain to take some control of circumstances and make sense of them.  At least that is the initial expectation.  The problem is that if you continue to engage in this activity, it can increase both anxiety, and if you have OCD, it can increase the power of the OCD.  

What Can or Should You Do About It?

The first step in addressing magical thinking, obsessive thoughts, and compulsive actions is to be curious.  Notice when this happens and what is happening at these times.  Oftentimes, you will find yourself more inclined to engage in magical thinking around certain events or situations, such as going to school, before a big project is due, or before an uncomfortable social engagement.  Notice that this time, event, or place causes you more anxiety.  You can use mindfulness techniques to help decrease your anxiety.  Things such as deep breathing, calming thoughts, and support can help you feel more relaxed.  

The next step is to challenge the thinking by not engaging in it.  At first, this might cause you to feel more anxiety.  However, the more often you challenge these thoughts, the less they occur.  So, if you need to have a positive thought about someone every time you think something bad, then you can notice the negative thought and distract your mind from engaging in the “magic” of reversing it with a positive thought.  You can also notice that nothing bad happens to anyone when you don’t counter your negative thoughts.

Compulsive behaviors are also important to challenge.  Things such as checking the door three times before you believe it’s locked, or making sure no one tries to come in.  Checking once, and then reminding yourself you did so.  Actively distract your thoughts afterwards by telling yourself, "I am not focusing on that right now; I know it’s done."  

When Should You Seek Professional Help?

OCD can sometimes be more difficult to address.  It is usually more than others recognize since most of the OCD occurs in the internal struggle.  Oftentimes, it is an expression of anxiety that is related to past trauma.  Extreme attempts to control out-of-control situations.  In this case, it would be best for you to work with a professional who is trained in OCD and trauma.  

OCD can feel more out of control when you start to challenge magical thinking and other, more intricate concepts start to occur.  Thoughts such as, "Because I challenged the negative thinking rule and didn’t think something positive, then something terrible would happen to a family member."  In this case, it may be less distressing to continue engaging with the initial obsessive thought.  However, that is a temporary hold, and seeking professional help is recommended.  

Magical thinking is a somewhat normal way our brains help us manage and sort out anxieties; however, left unchecked, it can become so intrusive in our lives that we are unable to function day to day.  In these extreme cases, there are evidence-based therapies, such as Cognitive Behavioral Therapy (CBT) and Exposure and Response Prevention (ERP) therapies, that qualified counselors can help with.