Do I Have Scrupulosity?

A relative with scrupulosity once shared with me that in their first therapy session as a teen, their therapist asked them what was driving their anxiety. They responded "while, it's because I'm going to hell of course" then burst into tears and five minutes later they received the diagnosis of "guilt OCD." If this sounds familiar, you might be experiencing something called scrupulosity. But what exactly is it, and how can you identify it? Let’s dive in!

What is Scrupulosity?

Scrupulosity is a term that refers to a specific type of obsessive-compulsive disorder (OCD) characterized by an overwhelming preoccupation with morality, religion, or personal ethics. Imagine you’re at a dinner party, and you accidentally make a comment that offends someone. While most people might brush it off, you might find yourself spiraling into anxiety, replaying the moment in your head, and feeling like a terrible person for days—or even weeks—afterward.

Common Symptoms

So, what does scrupulosity look like in day-to-day life? Here are some common symptoms:

• Intrusive Thoughts: You might experience unwanted thoughts about sinning, being immoral, or making mistakes that could hurt others. These could include intrusive swearwords, naked Jesus, and all sorts of other fun and slightly blasphemous things.

• Excessive Guilt: You feel an overwhelming sense of guilt over small actions, like not helping someone when you had the chance or having a fleeting negative thought.

• Ritualistic Behaviors: This might include excessive prayer, repeatedly checking in with yourself to ensure you’re “good enough,” or even avoiding certain situations altogether—like social gatherings where you fear saying something wrong.

  
  

Who is Affected?

Scrupulosity can affect anyone, but studies show that it tends to manifest more frequently in women, particularly those aged 18-40. Factors like upbringing, cultural expectations, and personal values can all contribute to its development. For instance, if you grew up in a household where perfectionism was praised, you might be more susceptible to feelings of guilt and anxiety when you feel you haven’t met those standards.

Identifying Scrupulosity in Your Life

Now that we’ve covered the basics, how can you tell if what you’re experiencing is scrupulosity?

Self-Reflection Questions

A good place to start is to ask yourself a few questions:

• Do you often feel intense guilt over minor mistakes?

• Do you find yourself constantly worrying about whether you’ve done the right thing?

• Are you preoccupied with thoughts about morality or spirituality?

If you answered “yes” to several of these questions, it might be time to take a closer look at what you’re experiencing.

Recognizing Patterns of Behavior

Keeping a journal can be incredibly helpful. Write down your thoughts and feelings related to guilt and anxiety. You might be surprised at how often certain situations trigger these feelings. For example, after an argument with a friend, do you find yourself obsessively thinking about what you said? Tracking these patterns can help you identify scrupulosity in your life.

Differentiating Scrupulosity from General Anxiety

It’s also important to distinguish scrupulosity from general anxiety. While many people experience anxiety in various forms, scrupulosity is specifically tied to moral or ethical concerns. If you’re unsure, consider seeking professional guidance to help clarify your thoughts and feelings.

Emotional Consequences

One of the most challenging aspects of scrupulosity is its toll on your emotional well-being. You might find yourself feeling isolated or ashamed, constantly worried that others will see you as flawed or immoral. This can lead to diminished self-esteem, making you reluctant to engage in social situations.

I once spoke with a friend dealing with scrupulosity. They reported they kept worrying so much that they were offending their friends accidently that they would call and apologize for things several times after each meet up. There friends thought this was quite odd and had difficulty with the constant reassurance. Slowing this person became more and more isolated.

Behavioral Consequences

Scrupulosity can also affect your daily life. You might avoid situations that trigger your guilt, like attending religious services or social gatherings, leading to a cycle of isolation. It can become a self-perpetuating loop: the more you avoid, the stronger the feelings of guilt and anxiety become. An acquaintance once share with me that their scrupulosity lead to them frequently checking that they had not been unfaithful to their spouse. They would watch a show and think an actor was attractive then feel guilty about it and go confess their feelings to their spouse as a compulsion to make them feel better. This behavior lead to intense difficulties in their marriage.

Steps to Take If You Suspect Scrupulosity

If you think you might be experiencing scrupulosity, there are actionable steps you can take to regain control.

Seek Professional Help

Consulting a therapist who specializes in OCD and anxiety disorders can be incredibly beneficial. They can provide you with the tools and strategies you need to manage your thoughts effectively. A therapist who specializes in OCD should be trained in ERP and they should never ask you to do something that actually violates your moral principles. For example, a scrupulosity informed therapist would not ask a woman who is muslim to take off her hijab or a man who is a Latter-day Saint to watch porn. Don’t hesitate to reach out for support—your mental health is worth it!

Self-Help Strategies

In addition to professional help, there are self-help strategies you can implement. Mindfulness techniques can be especially useful for managing intrusive thoughts. Practices like meditation and deep breathing can help ground you when anxiety begins to rise.

Acceptance and commitment therapy based skilled can also be helpful. There are lots of good options that can be found on youtube to help people learn these skills.

Building a Support System

Having a support system can make a significant difference. Talk to trusted friends or family members about your experiences. Sometimes just knowing you’re not alone can help alleviate feelings of shame. This is even better if you ca find friends with scrupulosity. There shared experiences will help you not to feel so crazy and to move through guilt and shame more easily. You can learn from each other and lean on each other for coping skills.

Online communities can also provide support. Many people share their stories and coping strategies, creating a sense of solidarity among those facing similar challenges.

Conclusion

So, is it scrupulosity? If you’ve found yourself nodding along to this article, it may be time to take a closer look at your thoughts and feelings. If you're so anxious all the time because you're convinced that God is mad at you, you're a bad person, and you're going to hell you may have scrupulosity. Remember, you’re not alone, and it’s okay to seek help. Acknowledge that scrupulosity is a real struggle, but it doesn’t define you.

Give yourself permission to feel human—flaws and all. By identifying the signs and reaching out for support, you can reclaim your life and find peace amidst the chaos.

Additional Resources

If you’re interested in learning more about scrupulosity, consider checking out books like The OCD Workbook or Freedom from Obsessive Compulsive Disorder. Additionally, organizations like the International OCD Foundation offer valuable resources and support.

Embrace your journey toward understanding and healing. You’ve got this!