BOOK REVIEW: "Overcoming Unwanted Intrusive Thoughts"
If you’ve ever experienced intrusive thoughts that feel alarming, confusing, or completely out of character, you’re not alone. And if you live with OCD, you likely know just how intense and convincing those thoughts can feel, often followed by a wave of fear, guilt, or shame. That’s why I often recommend Overcoming Unwanted Intrusive Thoughts: A CBT-Based Guide to Getting Over Frightening, Obsessive, or Disturbing Thoughts by Sally M. Winston, PsyD, and Martin N. Seif, PhD. This book does a phenomenal job of normalizing the full range of unwanted thoughts people with OCD experience, while also offering a clear, hopeful path forward.
What I appreciate most about this book is its down-to-earth tone. Winston and Seif write with the kind of warmth and clarity that make you feel like you're sitting across from a very smart, very kind therapist who genuinely gets it. They don’t overcomplicate things, but they also don’t minimize the real distress people experience when intrusive thoughts take over. Instead, they walk readers through the most common types of obsessive thought patterns – violent, sexual, blasphemous, or otherwise taboo – and make it abundantly clear: these thoughts are normal, they’re not dangerous, and they say nothing about your character. This kind of normalization is one of the most powerful tools in reducing shame and helping people feel less alone.
The book also does an excellent job of translating evidence-based treatment – specifically Exposure and Response Prevention (ERP), the gold standard for OCD – into accessible, actionable steps. It gently but firmly challenges the instinct to avoid or suppress thoughts, and instead offers readers a roadmap for learning to relate to their thoughts differently. One of the most useful metaphors they use is the idea of surfing a wave of discomfort without trying to control the ocean. It’s this shift, from trying to “get rid of” intrusive thoughts to learning how to sit with them, that often becomes the turning point in someone’s recovery.
I’ve found that clients who read this book often come away feeling less afraid of their own minds and more equipped to take meaningful action. That’s no small thing. OCD can be incredibly isolating, especially when symptoms involve thoughts you’ve never heard anyone else talk about. This book reassures readers that they’re not broken, and that recovery is not only possible – it’s likely with the right support and approach.
Another strength of the book is how seamlessly it blends the science of CBT and ERP with practical guidance. You won’t find a lot of jargon or abstract theory here. Instead, you’ll find scripts for how to respond to your thoughts, real-world examples that mirror what many people are too afraid to say out loud, and clear guidance for how to practice ERP in a way that’s effective and compassionate. It’s a resource you can return to again and again – not just for reassurance, but for concrete steps forward.
Ultimately, Overcoming Unwanted Intrusive Thoughts doesn’t promise a cure, and that’s part of what makes it trustworthy. What it offers instead is something more honest and empowering: a way to live alongside your thoughts with less fear, more freedom, and a greater sense of
