Why Am I Having Violent Thoughts? Understanding Harm OCD and How to Overcome It

Intrusive thoughts can be unsettling, but what happens when they center around harming yourself or others—despite the fact that you’d never want to? That’s the experience of Harm OCD, a subtype of Obsessive-Compulsive Disorder that causes individuals to have unwanted, distressing thoughts about committing acts of harm. These thoughts are not desires; rather, they are symptoms of OCD that trigger intense fear and doubt.

What is Harm OCD?

Harm OCD is characterized by repetitive, intrusive violent or scary , thoughts, images, or urges about causing harm. These thoughts often feel so vivid and disturbing that individuals begin questioning their morality, identity, or ability to control themselves. The result? Extreme anxiety, avoidance behaviors, and compulsions aimed at proving to oneself that they are not dangerous, and to protect others just in case they are.

Common Obsessions in Harm OCD

People with Harm OCD often experience thoughts such as:

• "What if I lose control and hurt someone?"

• "Did I just run someone over without realizing it?"

• "What if I snap one day and harm my child/partner/pet?"

• "What if I suddenly act on an urge to push someone off a ledge?"

These thoughts are distressing precisely because they go against the person's values and true intentions. However, OCD thrives on uncertainty, making it feel like these fears must be dissected, analyzed, and neutralized—even though they are just false alarms.

Common Compulsions in Harm OCD

In an attempt to "make sure" they are safe and will never act on their violent or scary thoughts, individuals may engage in compulsions such as:

• Avoiding objects that could be used to cause harm (e.g., knives, scissors, driving).

• Seeking reassurance from others (“You don’t think I’d actually do something like that, right?”).

• Mentally reviewing past actions to check for signs that they may have hurt someone.

• Performing mental rituals like counteracting “bad” thoughts with “good” thoughts.

While compulsions may temporarily relieve anxiety, they reinforce the OCD cycle, making thoughts return even stronger.

What Harm OCD and Violent Intrusive Thoughts Actually Looks Like

Imagine you're preparing dinner, chopping vegetables, when a sudden thought pops into your mind: “What if I lose control and stab someone?” The thought horrifies you, and you immediately put the knife down. Suddenly, a series of graphic images flood your mind, portraying the partner whom you love dearly lying on the floor dead at your doing. You step away from the kitchen. Your mind races: Why would I think that? Does this mean I actually want to hurt someone? Am I capable of hurting someone?

To ease your anxiety, you search online for reassurance that "intrusive thoughts are normal" or ask a loved one, “You trust me with knives, right?” When they assure you that you’re a good person, you feel momentary relief—until the next time you hold a knife and the cycle repeats.

This is how Harm OCD traps people in a loop of fear and compulsions, preventing them from living freely.

Why ERP is the Answer

The most effective treatment for Harm OCD is Exposure and Response Prevention (ERP), a form of Cognitive Behavioral Therapy (CBT) that helps retrain the brain’s faulty alarm system. ERP is considered the gold standard in OCD treatment.

• Exposure: Facing the situations that trigger intrusive thoughts (e.g., holding a knife while cooking).

• Response Prevention: Resisting the urge to engage in compulsions (e.g., avoiding the kitchen or seeking reassurance).

Over time, ERP teaches the brain that intrusive thoughts do not require a response. The goal is not to eliminate the thoughts but to reduce the fear attached to them, allowing them to come and go without disruption. ERP is proven to be effective in an estimated 80% of those diagnosed with OCD, helping individuals break free from the cycle of intrusive thoughts and compulsions.

Ready to Take the Next Step?

If you’ve been struggling with Harm OCD, you’re not alone—and help is available. I’m Josh Kaplan, LCSW, and I specialize in treating all themes of OCD using Exposure and Response Prevention Therapy (ERP), the gold-standard treatment for OCD. I provide online therapy for residents of Colorado, Utah, Nevada, Arizona, Washington, New Jersey, and Illinois.

I offer a free 20-minute online consultation, and you can reach me through my website: www.onlineanxietytherapist.com. If you’re looking for additional resources or other qualified OCD specialists, I also recommend visiting the International OCD Foundation’s directory of OCD experts: https://iocdf.org/find-help/.

You are not your thoughts. You are the observer of them. With the right tools and support, you can take your life back.