If your brain won’t stop having a meeting about your thought, this one’s for you.

You’ve probably heard a ton about compulsions like hand-washing, checking locks, or avoiding certain places. But what about the compulsions no one can see? The ones happening entirely in your head?

Yep, I’m talking about mental compulsions such as rumination, self-reassurance, mental checking, reviewing the past. They feel productive, but spoiler: they keep you just as stuck as physical compulsions.

And here’s the kicker: even if you’re doing ERP, these invisible rituals can secretly cancel it out.

Let’s break it down.

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What Are Mental Compulsions?

Mental compulsions are repetitive, internal rituals your brain uses to try to feel certain, safe, or “done” with a thought.

Here’s what they can look like in everyday life:

• Rumination: replaying the thought over and over, trying to “figure it out.”
• Mental Checking: scanning your memory like “Did I feel aroused? Did I lock the door? Did I pray enough?”
• Self-Reassurance: whispering to yourself, “I’m a good person. I’d never do that.”
• Reviewing the Past: going back through old conversations or moments, searching for proof.

Sound familiar? That’s because these are the sneakiest rituals of all.

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Why Mental Compulsions Cancel ERP

ERP (Exposure and Response Prevention) works because it teaches your brain: “I can handle uncertainty without doing the thing that makes me feel safe.” If you’re like, Jenna, what the heck is ERP? Here’s a link to my DIY Victory Masterclass, where I teach you to take control of anxiety and intrusive thoughts with this evidence-based strategy.

But if you resist the hand-wash, resist the lock-check, and then spend the next 20 minutes analyzing the thought in your head?

ERP undone. It’s like doing a going for a run for your cardiovascular health and then immediately having a cigarette.

👉 Key takeaway: If you’re still spiraling mentally, you’re not giving your brain the full treatment.

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The “Catch–Label–Leave” Script

So how do you stop? You don’t need a five-hour master plan. You need a quick pivot strategy.

Here’s my go-to script:

Catch. Notice the mental compulsion: “Oh, I’m replaying again.”

Label. Call it what it is: “This is rumination. This is the cycle.”

Leave. Exit. Redirect your attention back to the present moment, even for just 30 seconds.

That’s it. Catch. Label. Leave. No fanfare, no overthinking.

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Guardrails: Don’t Turn This Into Another Ritual

A word of caution here because OCD is sneaky. Even the tools meant to help can morph into rituals if you’re not careful.

• Don’t use “Catch–Label–Leave” as a mantra you repeat 100 times.
• Don’t “leave” only to test if the thought comes back (that’s reassurance).
• Don’t measure success by whether the anxiety goes away. Measure it by whether you stayed out of the loop.

Remember: the goal isn’t to erase the thought, it’s to stop giving it your time and energy.

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Ready to Go Deeper?

If this blog hit home, I want you to know: there’s an entire world of strategy for dealing with mental compulsions. And it’s usually the piece that makes or breaks recovery.

That’s exactly why I created my Mental Compulsions Mini Course.

It’s a focused, step-by-step guide to:

• Spotting hidden mental rituals before they hijack your day.
• Breaking free from rumination, self-reassurance, and mental checking.
• Building real tolerance for uncertainty without slipping back into the loop.

It’s short, it’s powerful, and it’s the lowest-cost way to get “Blueprint status” – aka, access to my live Q&A calls usually reserved for full Blueprint students.

👉 Click here to check out the Mental Compulsions Mini Course

Because your brain doesn’t need another meeting about that thought. It needs you to walk out of the conference room.