False Memory OCD
Memory is not completely accurate or foolproof and it is normal to doubt our memory from time to time. We may only remember certain pieces of an event or some memories may be more vivid while others are cloudy. A past event may come to mind and you might question, “Am I remembering this accurately? Is that what happened?”
Some people can feel consumed by doubts about their memory. If they think they can’t remember an event fully, they may fill in the gaps with worst-case scenarios or a memory may be distorted or exaggerated, yet they worry that it happened. For example, you have an argument with a friend, and in your memory of the event, you view yourself as an extremely cruel person and worry about acting this way.
What is False Memory OCD?
False memory OCD is a subtype of OCD or Obsessive-Compulsive Disorder where a person experiences intrusive worries/doubts about their memory and then engages in compulsive behaviors aimed at neutralizing the anxiety they feel. Often doubts about memory focus on the idea that a person has done something wrong even if no evidence exists that this thought is true which leads to anxiety, guilt, or shame.
How To Recognize False Memory OCD
As with other forms of OCD, false memory OCD involves obsessions which are unwanted and intrusive thoughts, images, or feelings, and compulsions which are repetitive behaviors that are done as a way to relieve distress. Obsessive thoughts related to false memory OCD typically focus on worry that you behaved in a harmful or inappropriate way. For example, thinking you did some type of bad behavior (saying something hurtful to someone) or worrying that if you are worrying or can’t remember something it means you acted badly.
As noted above, memory is not completely accurate and it is common to have doubts about your memory. Having doubt does not mean you are experiencing false memory OCD.
You may have symptoms of false memory OCD if:
Your doubts are constant and do not go away even if you have evidence that you did not act inappropriately
Your doubts feel very believable
You assign a lot of meaning or importance to your doubts
You have a lot of doubts that consume a large majority of your thoughts
Your doubts cause significant distress and/or interfere with your daily life
You engage in compulsions
Compulsions Related to False Memory OCD
Obsessive thoughts about memory lead to compulsions aimed are decreasing distress. Examples of false memory compulsions are constantly replaying/reviewing memories in your mind to try to lessen a sense of doubt or prove to yourself that you acted appropriately, engaging in reassurance-seeking behaviors by asking others about an event and what happened, trying to suppress, replace, or distract from distressing thoughts about memory, or avoiding people or places you think are tied to a memory where you acted inappropriately. For example, if you think you were cruel to a friend, you may avoid the friend.
This Healthline article provides an overview of false memory OCD.
How to Treat False Memory OCD
As with other forms of OCD, effective treatment for false memory OCD is exposure and response prevention (ERP). In general, ERP involves working with a therapist to gradually expose yourself to situations that trigger obsessions while practicing not engaging in compulsions. Each time you engage in a compulsion, you strengthen the need to engage in it more and more. By practicing having an urge while not doing the compulsion, you teach yourself more helpful ways of responding and OCD symptoms decrease and have less interference in your daily life over time. This CBT Denver article on contamination OCD provides more information on ERP.
To learn more about effective treatment for false memory OCD and other forms of OCD, please contact us at CBT Denver.