Do I really have OCD or just Anxiety?
If you’ve ever found yourself Googling “Do I have OCD or is this just anxiety?” you’re not alone. Many people who struggle with intrusive thoughts, worry, or a racing mind wrestle with this question. It’s confusing, because OCD and anxiety overlap in how they feel (restless, tense, stuck in your head), but they operate differently in the brain and show up in unique ways.
Let’s unpack the differences and the overlap so you can better understand what might be happening.
How OCD Works in the Brain
OCD isn’t just “being anxious.” It’s a brain loop involving the amygdala (fear center) and the cortical-striatal-thalamo-cortical circuit (CSTC). In simple terms, your brain misfires a “danger signal” even when there’s no real danger.
The amygdala sets off an alarm (“Something’s wrong!”).
The CSTC circuit gets stuck, repeating the thought over and over.
Compulsions (checking, seeking reassurance, mental review) temporarily calm the alarm, but the brain learns: “Oh, I need to keep this loop going.”
This is why OCD often feels like a trap & you can’t just “logic” your way out.
How Anxiety Works in the Brain
Anxiety also involves the amygdala, but the cycle looks a little different. Instead of obsessions and compulsions, anxiety is often about:
Hypervigilance: your brain is on the lookout for possible threats.
Worry loops: the prefrontal cortex spins “what if” scenarios trying to prepare you.
Body activation: cortisol and adrenaline create physical symptoms like racing heart, sweating, or tightness.
Anxiety is more about general overactivation of the fear system—whereas OCD is about misinterpreting intrusive thoughts and trying to neutralize them.
Signs It Might Be OCD
OCD tends to be more rigid and patterned. Ask yourself:
Do I have intrusive, unwanted thoughts that stick even when I don’t want them?
Do these thoughts seem to go against my values and who I am as a person?
Do I feel like I have to do something (mentally or physically) to feel “safe”?
Do I chase certainty about things I can never be 100% sure of?
Do I feel relief only when I complete a ritual or get reassurance?
If yes, OCD may be at play.
Signs It Might Be Anxiety
Anxiety tends to be broader and more situational. Ask yourself:
Do I mostly worry about real-life stressors (work, money, health, relationships)?
Do my thoughts shift between topics rather than sticking on one “theme”?
Do I avoid situations because they make me anxious, without needing rituals?
Do my symptoms show up more in my body (heart racing, restlessness, GI upset)?
If yes, this may be more consistent with generalized anxiety.
Where They Overlap
Here’s the tricky part: OCD is an anxiety disorder. That means you can experience both at the same time. For example:
OCD might make you obsess over whether you locked the door.
Anxiety might make you worry about being late for work if you didn’t lock it.
Both feel urgent, stressful, and exhausting. The difference lies in how your brain tries to “solve” the distress.
Practical Ways to Tell the Difference
Check for compulsions: If you’re doing mental or physical rituals to neutralize thoughts, that’s OCD.
Notice the themes: OCD is often bizarre, taboo, or goes against your values (e.g., “What if I hurt someone?”). Anxiety is usually tied to realistic worries (e.g., bills, deadlines).
Watch the stickiness: OCD thoughts feel like glue. Anxiety thoughts are more like a stream; still overwhelming, but shifting.
Treatment Approaches
The good news? Both OCD and anxiety respond well to therapy.
OCD: Gold standard is Exposure and Response Prevention (ERP), which teaches your brain that you can handle uncertainty without rituals.
Anxiety: Cognitive Behavioral Therapy (CBT), mindfulness, and nervous system regulation (breathwork, grounding) are highly effective.
Neuroscience shows that with repeated practice, your brain actually rewires, the fear loop weakens, and calm becomes more accessible.
Final Takeaway
Whether it’s OCD, anxiety, or both, the important thing is this: you are not broken, and this is not your fault. Your brain is trying to protect you in overdrive. With the right tools and support, you can learn to calm the alarm, tolerate uncertainty, and reclaim peace.
👉 If you’re in Ohio and wondering whether what you’re experiencing is OCD or anxiety, I’d love to help. Schedule a consultation with Ember & Oak Counseling and let’s sort through it together.