Learning to accept your thoughts
The idea that one should control one's thoughts is another common belief among individuals with OCD . The problem is that absolute control of one's thought is impossible and counterproductive, and results in more of the thoughts you were trying to get rid of, or their seeming to be even more out of control. Also, being able to choose the thoughts that enter your mind would almost entirely put a stop to any orginality and creative problem solving. It is so much easier and healthier to stop trying to control thoughts and feelings.
Imagine you are a bus driver and you are selective about who you want to get on and off your bus. The passengers are your thoughts, feelings, memories, and bodily experiences. Some of them look a bit scary in the way they are dressed, some are armed with knives, others smell a bit, and so on.
Now, imagine trying to get some of these passengers off the bus or stop some of them getting on. It would be quite a struggle, and you would be unlikely to be able to drive very far while you are monitoring all your passengers and everyone who wants to get on! But this precisely what you may be doing with your intrusive thoughts, images, urges and feelings of your anxiety. Being able to drive the bus and make progress means truly accepting and tolerating passengers and accepting them,even if they are a bit scary or smelly.
'Let them be' - detached observation and mindfulness
There is a trend in CBT towards the application of 'mindfulness' medication in working towards an acceptance of emotion and suffering rather than trying to control such feelings. In many respects this approach fits neatly with contemporary psychological thepry on how to manage intrusive thoughts, images, doubts and urges. Mindfulness was originally part of zen buddhist practice.
However, researchers and clinicals have applied mindfulness without any of it's religious connotations to helping people with mental distress. Mindfulness practice involves learning to be fully present in the current moment, but without passing judgment on that which you are experiencing.
The application of this approach to overcoming OCD is obvious, since at the heart of the problem lie the making of extreme judgment about intrusive thoughts, images, doubts and urges; these are the meanings and misinterpretations that give rise to obsessions.
Some people feel uncomfortable or confused about the spiritual connotations of mindfulness, whereas others find it helpful to think of it as an 'un-psychiatric' treatment. As yet no scientific studies have been done on formal mindfulness training in OCD, but theoretically it fits. Experience is that it can be a useful component of treatment for some people with OCD, especially when intrusive thoughts and urges are prominent. Mindfulness means acknowledging the intrusive thoughts and urges but not engaging with hem, and instead refocusing your attention.
A useful analogy is to imagine the intrusive ideas as cars on a road. When you have OCD, you focus on particular cars and respond by trying to stop them or push them to one side. Alternately, you may try to flag the car down, get into he driving seat and park it. Of course, often there is no place to park; and then, as soon as you have parked one car, another one comes along.
Being 'mindful' means being on the footpath, acknowledging the cars that come past but just then walking along the footpath and refocusing your attention on other parts of the environment. In other words, intrusive ideas have no other meaning than passing traffic - they are just thoughts and images and part of the rich tapestry of human existence. OCD is a problem of misinterpreting normal thoughts and ideas and believing that you are able to prevent harm from occuring.