Navigating OCD and Religious Trauma with Trauma-Informed I-CBT and ACT
Understanding Your Story and Finding a Path Forward
If you haven’t already, consider reading our guest blog post on the Paths Uncharted blog, which explores how moral or religious obsessions— also known as “scrupulosity”— and religious trauma can interact to intensify Obsessive-Compulsive Disorder (OCD): “Caught Between Conscience and Compulsion: Understanding Scrupulosity, OCD, and Religious Trauma.”
Living with moral or religious obsessions can feel like a constant tug-of-war between fear and reason. From an Inference-Based Cognitive Behavioral Therapy (I-CBT) perspective, OCD is not about perfectionism or being “too careful”— ultimately, OCD is a disability about inference and doubt. It begins when the mind makes a faulty leap, treating an imagined possibility (“What if I lied without realizing it?”) as if it were real. Compulsions and mental rituals may feel like solutions, but they only strengthen the OCD cycle, deepening your doubt even further.
While I-CBT helps you challenge OCD’s false inferences, Acceptance and Commitment Therapy (ACT) offers the next step: learning to notice thoughts without judgment and live by your deepest values, even when OCD attacks them. Instead of letting fear or shame dictate your choices, ACT empowers you to act from authenticity, creating freedom and resilience even in the presence of doubt.
Layered on top of this, religious trauma can heighten vigilance and shame, making obsessional doubts feel even more convincing. The result is an exhausting cycle of fear-driven conclusions, compulsions, and self-doubt that can affect daily life, relationships, and overall well-being.
Hi, I’m Mx. Lauren Johnson (he/him), a queer, neurodivergent therapist specializing in OCD, C-PTSD, and AuDHD. My approach is shaped by both professional training and lived experience— including my own journey navigating OCD, religious trauma, and neurodivergence. I provide secular, trauma-informed care, helping clients separate OCD’s false inferences and feared possible selves from their authentic values, and learn to respond to doubt without compulsions or rituals.
This post focuses on practical strategies for managing OCD and religious trauma using approaches like trauma-informed I-CBT and ACT. For more about my work with OCD, visit the OCD Therapy page.
First, let’s take a closer look at I-CBT.
I-CBT: Understanding and Rewriting the Stories Told by OCD and Religious Trauma
OCD can make you feel like your own mind is working against you, especially when paired with religious trauma. If you’ve been taught that certain thoughts, doubts, or feelings are sinful or dangerous, obsessional doubts can feel terrifying— almost like proof of moral failure.
I-CBT calls these doubts “inferential doubts” because they don’t come from what your senses are showing you in the present, but from imagined possibilities about what might be true. In other words, OCD isn’t based on what’s happening in reality— it’s based on false inferences (Aardema, 2024).
For example:
Inference-based reasoning: “Did I lie or cheat even in a small way?”
Reality-based reasoning: “I behaved honestly today.”
I-CBT offers a unique perspective: instead of trying to fight every thought, it helps you explore the reasoning process that makes these doubts feel so believable in the first place.
This shift is especially powerful for those carrying wounds from religious trauma. Rather than arguing with every “what if” or shame-based message, you learn to recognize how OCD and past trauma distort reasoning— pulling you into imagined scenarios that feel real but ultimately lack evidence. Now let’s look at a few foundational concepts of I-CBT.
1. The Obsessional Sequence
Religious trauma can amplify OCD’s reasoning loop, making inferential doubts feel like moral warnings. No matter the obsessional doubt, the pattern is the same. Here’s how the obsessional sequence looks:
1. Trigger:
A religious memory, teaching, image, or thought sparks your attention— something ordinary that suddenly feels loaded with meaning.
2. Obsessional Doubt:
Your mind starts questioning reality or your morality: “Did I lie?” “Did I offend God?” “Am I a bad person?” These doubts feel urgent and hard to dismiss.
3. Feared Consequences:
The doubt escalates into imagined outcomes: being rejected by family or community, losing spiritual favor, eternal punishment, or feeling morally ruined.
4. Distressing Emotion:
Intense anxiety, guilt, shame, or dread sets in. Your body and mind feel on high alert, and it’s almost impossible to focus on anything else.
5. Compulsion:
To reduce this distress, you engage in rituals or mental strategies, hoping to neutralize the threat— praying, confessing, rereading sacred texts, seeking reassurance, or mentally reviewing your behavior.
The problem? These rituals don’t solve the doubt— in fact, they only reinforce it. I-CBT helps you spot the false inference right at the start, so you can step out of OCD’s trap before it tightens. This awareness is what breaks the OCD cycle.
2. The OCD Story vs. The Alternative Story
When you’re in the OCD Bubble, a single thought can trigger faulty reasoning that pulls you deeper into the imagination and the OCD story. While the OCD story disconnects you from the here-and-now, the alternative story helps you return to reality— grounded in what is actually happening in the present moment. Here’s how it can look:
Thought: “I might have lied to my friend earlier.”
The OCD Story: “I've lied before, so what if I'm lying now? If I lied, that means I’m a bad person. A bad person can’t be trusted or loved. I’ll be rejected by others and maybe even punished by God. Now my anxiety is spiking, and I feel compelled to confess, ruminate, and mentally review every word I said. Maybe I feel anxious because I really did lie."
This may feel like “negative thinking,” but really, it’s a result of being absorbed in the imagination. I-CBT teaches you to question the false inference behind these interpretations. Instead of accepting them as truth, you create an alternative narrative grounded in present reality:
The Alternative Story: “I had the thought that I might have lied, but a thought isn’t proof of truth. The inference that thinking I lied equals being a bad person is false. One possible mistake doesn’t define me. Even if I lied in the past, that doesn’t mean I’m lying now— I’m still worthy of trust, love, and acceptance. I can notice the doubt, recognize the false inferences, and let the thought pass without compulsively confessing, ruminating, or mentally reviewing. Feeling anxious doesn’t mean I actually did something wrong; anxiety is just a signal, not evidence. In reality, my anxiety is just an indication of how much I value honesty.”
Shifting from the OCD story to the alternative story is what makes I-CBT so powerful: it’s about reorienting to reality and what the evidence actually shows. Importantly, this isn’t “positive thinking”— it’s reality-based reasoning, where perception outweighs imagination. It helps you separate your authentic self from imagination-driven doubts.
3. The Feared Possible Self vs. The Real, Authentic Self
Religious trauma can deeply influence your sense of identity, contributing to your OCD feared possible self: an imagined version of who you fear becoming. For example, the idea that you might secretly be morally corrupt, sinful, dangerous, unworthy, or even unknown to yourself. Even without evidence, OCD makes this possibility feel threatening and real— so much so that you feel compelled to engage in your compulsions to prevent becoming the version of yourself your mind most fears. I-CBT teaches you to see this as nothing more than a false inference— an anxious story based on possibility, not a reflection of reality.
Over time, this process helps you reconnect with your real, authentic self: the person that your actions and values already reflect. Even when doubts cloud your mind, this version of yourself is the one who is reflected in your daily life with the qualities you actually possess— such as honesty, integrity, compassion, or self-awareness. Your authentic self is not defined by your intrusive thoughts or feared identities, but by the consistent choices you make and the values you live out. As you learn to trust your judgment rather than fear your thoughts, you begin to experience yourself as whole and authentic and reconnect with your own inner wisdom.
I-CBT isn’t about silencing thoughts or rewriting your beliefs; it’s about coming home to yourself and changing how you reason through doubt, breaking cycles of anxiety and shame. Think of I-CBT as clearing the fog of doubt around your thoughts, so you can see what’s real; ACT is about learning to walk your path with purpose and intention, even when the fog of doubt hasn’t fully lifted. With practice, these approaches help those healing from OCD and religious trauma to create space for clarity, freedom, and self-trust.
Next, let’s delve into learning more about ACT.
ACT: Building Freedom Through Acceptance and Values
ACT is a beautiful complement to I-CBT, especially for those healing from OCD and religious trauma. Where I-CBT helps you recognize OCD’s false inferences and obsessional doubts, ACT focuses on what comes next: how you choose to live with those doubts in the background without letting them run your life.
Instead of trying to silence anxiety or argue with every doubt, ACT teaches you to notice thoughts without judgment and commit to actions guided by your deepest values— not fear or shame (Association for Contextual Behavioral Science, n.d.).
Religious trauma often conditions people to treat uncomfortable emotions or “sinful” thoughts as moral failures. ACT reframes this: you can feel discomfort, notice fear-based beliefs, and still live a life that reflects your authentic values. Next let’s dive a little deeper into ACT, focusing on a few key principles.
1. Observing Thoughts and Feelings Without Reacting
OCD often acts like an internal preacher or critic, turning obsessional doubts into verdicts: “This means I’m bad. This means I’m not moral enough.” Religious trauma amplifies this voice, making every doubt feel like spiritual danger.
ACT invites you to notice these doubts as mental events, not moral truths. You might gently remind yourself: “This is a thought, not a command. My worth isn’t determined by OCD’s doubts or trauma’s voice.”
By observing rather than reacting, you create space between yourself and the intense guilt or fear stirred up by OCD and religious trauma.
2. Refocusing on Values and Actions
Religious trauma can leave you feeling disconnected from your true values, especially when those values were shaped in controlling or fear-based environments. ACT helps you to reclaim your values on your own terms.
Instead of asking, “What would make me safe or acceptable?” you begin asking, “What reflects who I truly want to be?” This shift empowers you to live in alignment with your authentic self, not from OCD’s rules or harmful teachings from religious trauma.
That might look like:
Reconnecting with supportive spiritual practices— or stepping away from harmful ones.
Choosing kindness and connection, even when doubt urges avoidance.
Allowing yourself joy and rest, even when shame says you don’t deserve it.
Living by your values doesn’t mean that fear vanishes, but it shrinks the influence of OCD and religious trauma, helping you to rebuild trust in your own judgment.
3. Mindfulness and Present-Moment Awareness
Obsessional doubts and trauma memories may often pull you into “what if” spirals about sin, morality, or punishment. Mindfulness can anchor you in the here-and-now: “Right now, I am safe. This is a memory. This is a thought.”
Grounding practices— like noticing your breath, feeling your feet on the floor, or naming what’s around you— can help to calm your nervous system and rebuild a sense of safety, even when fear feels overwhelming.
ACT doesn’t erase discomfort or rewrite the past. It helps you to hold space for your pain while reclaiming your freedom— choosing actions rooted in your authentic values rather than OCD’s false inferences or trauma’s messages. For those healing from OCD and religious trauma, ACT creates a path toward peace, resilience, and a life that feels truly yours.
I-CBT and ACT have their own merits, but when looked at through a trauma-informed lens, they are even more impactful.
Trauma-Informed I-CBT and ACT: Healing Through Safety, Reasoning, and Values
When OCD and religious trauma overlap, healing isn’t about forcing yourself to just “face your fears.” Rather, trauma-informed I-CBT and ACT emphasize building a sense of internal safety, self-trust, and self-compassion while examining the reasoning patterns that fuel obsessive doubt and helping you take values-based action. Religious or spiritual harm can leave lasting marks on identity and self-worth, making doubt feel especially convincing— but with gentle guidance, these patterns can be understood, reshaped, and integrated into meaningful life choices. Finally, let’s look at a few aspects of trauma-informed care, applied specifically to I-CBT and ACT.
1. Safety and Validation
Healing begins in a space where obsessions, moral doubts, and past religious harm are treated as understandable responses— not reflections of character or morality. Feeling safe allows your mind to explore reasoning patterns without being hijacked by shame or fear. When using a trauma-informed approach, I-CBT emphasizes curiosity over judgment, and ACT supports acceptance of difficult thoughts and feelings, helping you approach doubt and discomfort with self-compassion while staying connected to what matters most.
2. Gentle, Guided Examination of Reasoning
We carefully examine the conclusions your mind draws, noticing where fear or doubt may distort reasoning. Thoughts or beliefs that feel distressing are treated as clues to reasoning patterns, not threats to overcome. This analytical and values-informed approach helps you see how OCD twists imagination and doubt while maintaining your sense of safety and encouraging action aligned with your values.
3. Rebuilding Self-Trust Through Reasoning and Values
Trauma-informed care empowers you to question fear-driven conclusions rather than forcing tolerance of anxiety. By analyzing reasoning patterns and reconnecting with your authentic values, you reclaim trust in your judgment, reduce the influence of obsessive doubt, and restore a sense of moral and personal integrity while taking steps toward a meaningful life.
Trauma-informed I-CBT and ACT aren’t just about symptom relief— they’re about healing your relationship with yourself, reclaiming your values, and feeling safe in your own mind again. These shifts take time and compassion, but you don’t have to walk this path alone. Whether you’re beginning to clear the fog of obsessional doubt, heal from religious trauma, or simply want to feel more grounded in your daily life, support is available.
No matter what treatment path you choose, the journey is yours, and there is hope.
Moving Forward and Resources
Healing from OCD and religious trauma is a journey that calls for patience, gentleness, and steady support. These struggles can feel heavy, but they do not define who you are. With the right approach, it’s absolutely possible to step out of fear, reconnect with your authentic self, and rebuild trust in your own mind.
Through trauma-informed care, I-CBT focuses on understanding and shifting the reasoning patterns that fuel obsessive doubt, while ACT helps you to clarify your values and take meaningful action, even when fear and doubt arise. Together, these approaches create a safe, supportive framework for exploring doubt, strengthening self-trust, and building a life aligned with what truly matters to you.
In therapy, we work on examining fear-driven conclusions, setting boundaries with shame and fear, and cultivating acceptance and self-compassion. This combination empowers you to navigate doubt while staying anchored in your values, fostering a greater sense of safety, freedom, and authenticity.
For more information about my approach, visit the pages for OCD Therapy or Trauma Therapy, or learn more about me, Mx. Lauren Johnson. For additional insight, you may also enjoy reading my first guest blog post, “Caught Between Conscience and Compulsion: Understanding Scrupulosity, OCD, and Religious Trauma” on Divergent Path Wellness’ blog, Paths Uncharted.
With trauma-informed care, healing is possible. Through consistent practice, reality-based reasoning, and values-based strategies found in I-CBT and ACT, you can reduce the grip of OCD, navigate religious trauma, and live a life aligned with your authentic self and personal values. I’d be honored to walk alongside you as you begin your journey toward clarity, confidence, and peace. Are you ready to reconnect with your authentic self and move forward with clarity and courage? Schedule your free consultation today.