Faith or Fear: Understanding Scrupulosity OCD
What is Scrupulosity OCD?
Imagine a stern-looking rabbi, a solemn priest, or a black-robed judge scolding you for making an honest mistake. Despite your unrelenting efforts to explain why you are still a good person, repent and pray for forgiveness, and prove yourself worthy of acceptance and love, the leader is never convinced, and only continues to condemn you for your actions. While this seems like an unlikely nightmare, many people struggle with this exact situation, but only within their own minds as this is a common experience of someone suffering with scrupulosity OCD - a specific subtype of Obsessive Compulsive Disorder (OCD) where your deeply-held values of faith and morality are hijacked and turned against you.
Scrupulosity shows up in two main ways:
1. Religious Scrupulosity
This version insists you’re never devout enough. You might pray multiple times to “get it right” with perfect, pure thoughts, or perfectly pronounced words; constantly confess or seek reassurance about your thoughts or actions (even when others tell you its excessive); or feel overwhelming guilt for tiny, even imagined or potential infractions of a religious guideline. It demands that you follow rules so strictly that even your own trusted spiritual advisor might raise an eyebrow or tell you to stop, but the fear of being punished by God feels too real to limit your effort to follow the rules. It’s like OCD puts on a robe and tells you, “You have sinned, God is disappointed, and you will be punished” even when no sin has occurred.
2. Moral Scrupulosity
This version brings constant doubt that you may be a bad person. You may examine every word you say, nearly every thing you do, and possibly even your memories, to find some certainty that you are not a bad person. You might feel compelled to apologize for things others barely noticed, avoid doing mundane things that feel too risky to you, and excessively seek reassurance that you are a good person just to get some relief from the fear of being “bad.” Despite these efforts, the doubt returns and the cycle begins again.
The irony of both kinds of scrupulosity OCD is that those afflicted with these conditions are the most unlikely to be sinful or amoral specifically because they are so anxious about it. Most sufferers recognize the senselessness and irrationality of these thoughts, and recognize that deep down, they are not sinners or psychopaths, but the shred of doubt in the back of their minds lingers around.
Now That You Know What Scrupulosity OCD Is, What Can You Do About It?
First step: Talk to a trusted spiritual leader or someone with a strong moral compass from your life.
For religious scrupulosity, sit down with a rabbi, pastor, priest, imam, or other leader you trust. Ask “What does a conscientious practitioner of this faith look like?” For moral scrupulosity, talk to a conscientious mentor or family member and ask “What makes someone a bad person?” For both of these conversations, try to avoid asking lots of follow-up questions detailing the specific doubts your OCD brings up, or trying to convince the leader that you may be sinning or amoral, as this could turn into (another?) round of reassurance-seeking. Instead, approach the conversation with an open mind, imagining that you are just beginning to build your faith or morality. Listen more, talk less.
This conversation does two things:
It helps you get clear on what your religion or moral beliefs actually look like, as opposed to what OCD says they are.
It gives you a benchmark. You can say: Anything beyond this point might not be holiness or goodness—it might just be OCD.
Use That Benchmark as Your Guideline
If your pastor says that praying once a day for 10 minutes is enough, then praying ten times a day for 30 minutes each “just to be sure” isn’t extra holy—it’s OCD playing dress-up. If your moral mentor says bad people choose to hurt others without a reason or feeling guilty, then it’s likely OCD when you actually feel guilty for unintended sleights.
Scrupulosity often thrives on fear: fear of sinning, fear of hurting others, fear of not being good enough. But healing starts when we can recognize that voice for what it really is—not God, not morality, not truth, but OCD in disguise.
Final Thought
OCD can be loud and judgmental. Faith and morality are quiet and confident. OCD is focused on fear, guilt, and shame, with faith and morality are focused on love, acceptance, and connection. When OCD comes dressed in robes, it can be hard to tell the difference. But you don’t have to figure it out alone. With guidance from a knowledgeable therapist, you can learn to let your real values—not your fear—lead the way.
If you think you might be struggling with religious or moral scrupulosity OCD, our experts are here to help - call us or fill out our contact form to schedule a consultation.