Scary content—whether that’s horror movies or true crime—is loved by many. Horror films regularly break box-office records, and millions of people tune in to podcasts, YouTube videos, and streaming platforms like HBO and Netflix to follow true crime events.
For people with obsessive-compulsive disorder (OCD), however, engaging with scary content may feel more complicated. Some may worry that watching a horror movie or true crime documentary will make their intrusive thoughts louder, even if they enjoy the content.
But, in some cases, engaging with this content may also feel like a way to face fears. In fact, some OCD therapists may suggest certain true crime podcasts or horror films as part of exposure and response prevention (ERP) therapy—since confronting frightening themes can sometimes be a helpful way to learn new responses to feelings of anxiety or distress.
So, how can you know whether engaging with scary content is helpful—or hurtful–for you? In this article, we’ll explore whether or not scary movies and podcasts can make your OCD worse.
Should I avoid scary content because of my OCD?
If you like scary media, you may have noticed intrusive questions and doubts popping up throughout, such as:
- “Could I actually do something violent like this, myself?”
- “Why would I react that way to that disturbing scene?”
- “Is it wrong that I’m enjoying this?”
- “Am I not disturbed enough by this?”
In response, you may have wondered if the content is bad for your OCD. The short answer is no. It can be common to experience more intrusive thoughts while watching a horror movie or listening to a true crime podcast, but this doesn’t mean this sort of content is “bad” for your OCD.
The “scary” content might be activating, but it offers you an opportunity to do something different and more helpful when obsessions arise: notice the intrusive thoughts and feelings without judgment or resistance, turn your attention back to the media, and practice response prevention. What matters is how you respond to these thoughts when they occur. Performing compulsions while consuming scary content, like avoidance, checking, or reassurance-seeking, reinforces the OCD cycle. Furthermore, avoidance of such content (because you’re worried that OCD will strike) might actually be fueling OCD. When we avoid something, we are reinforcing to the brain that what we are avoiding is dangerous.
Think of it as similar to driving. If you feel afraid of driving because you’re worried you could unintentionally hit someone, you might experience an uptick of intrusive thoughts while behind the wheel. It makes sense, as you’ve entered a situation that triggers your particular obsessions, but this does not mean that driving is bad for you. It merely means that your OCD is activated in that context. This is an opportunity to use skills, like response prevention, to rewire your brain and help it learn safety and trust. Avoiding the car entirely will strengthen your fear surrounding driving and the obsessions, keep you stuck in the OCD cycle, and make your world smaller.
It’s important to remember that your intrusive thoughts don’t define who you are. Enjoying something—whether that’s a scary movie, a true crime podcast, or another type of content—doesn’t mean that you’re a bad person, or that the content of your obsessions defines you. OCD is nicknamed the “doubting disorder” for a reason. It runs with something, like normal curiosity, and distorts it into something untruthful—making you doubt yourself when there is no reason to. You can both enjoy a documentary about a serial killer and not be one.
Should I use scary content to face my OCD fears?
When considering scary content as part of ERP, there are a few things to ask yourself. First, think about what your OCD latches onto. If your intrusive thoughts focus on harm or sexual themes—and these fears tend to pop up when you engage with horror or true crime—a specialized therapist might suggest this content as a way to face your fears and rewire the brain in ERP. But if your OCD centers around something unrelated, like a fear of cheating, for example, scary content likely won’t address your core fears.
Next, take a values-based approach. ERP is meant to help you reclaim your life, not force you to live a life that you were never interested in in the first place. Ask yourself the following questions:
- Do I genuinely enjoy this content outside of OCD? If you’ve always liked horror movies or true crime, reclaiming them can be part of your recovery.
- Am I avoiding it because of OCD or personal dislike? Avoidance stemming from fear can make OCD worse, but avoidance based on personal preference isn’t necessarily an issue.
- Can I already tolerate intrusive thoughts without reacting? If you can allow the thoughts to come and go without giving in to compulsions, you’re likely healthily engaging with scary content already and might not need to use it in ERP therapy.
Separating your true interests from OCD can help you identify where your symptoms are interfering—and where they’re not—with the things you genuinely enjoy. If you used to enjoy horror or true crime but now feel triggered by intrusive thoughts, your therapist might recommend engaging with scary content as a potential ERP exercise. But remember: ERP isn’t about forcing yourself to binge scary media. It’s best to work with a therapist who is specialty-trained in ERP and can plan exercises safely, monitor your progress, and make adjustments when needed. And it’s not just about exposure. Response prevention is even more important!
If you’re still unsure about what fits your goals and personal values, talk with an ERP therapist. They can help you decide which exercises make sense, and which ones aren’t needed for your recovery.
How to tell when you’re engaging with scary content in a healthy way
It’s important to remember that scary content is supposed to make you feel something. You might feel anxious, frightened, or even a bit uncomfortable—and those emotions are completely normal responses for people who enjoy horror movies or true crime. You might also feel curious or entertained. These emotions are normal, too. The goal isn’t to feel nothing—it’s to notice those emotions and move on without getting stuck in obsessive doubt, and to not let such emotions become evidence of obsessions where evidence does not exist. As stated above, curiosity about a true crime podcast doesn’t make a murderer. Desiring to kill people and acting on that makes a murderer. With ERP, you’re working towards noticing a thought like “Is it weird that I’m enjoying this?” and letting it pass, rather than treating it as something that needs proof or reassurance. The goal is to recognize when a thought is obsessional and stop engaging compulsively.
If you feel tortured by intrusive thoughts, anxiety, or distress every time you try to listen to your favorite true crime podcast or catch up on your favorite scary TV show, ERP therapy can help you learn to re-engage with these activities with more ease and enjoyment. When OCD interferes with things you really like, using them as part of ERP therapy could help you get your life back.
Signs that OCD is still taking over include rewatching scenes during a show or movie to “test” your reactions, avoiding shows you actually like, seeking continuous reassurance that your intrusive thoughts don’t mean anything, or ruminating about your obsessions while watching the show. A therapist trained in ERP can help you break the cycle so you can experience the natural discomfort that comes with scary content without it turning into compulsions.
Scary content on its own won’t cause your OCD to get worse. Watching a horror movie or true crime documentary might trigger intrusive thoughts, but it’s how you engage with it that matters. Compulsive behaviors are what actually strengthen OCD. Understanding this distinction is key to using scary content in a way that supports your recovery.
In short, healthy engagement means you can enjoy scary materials while tolerating whatever arises, rather than letting OCD dictate how—or if—you participate.
Why more intrusive thoughts don’t mean you’re failing
It’s natural to want to avoid anything that might make your OCD flare up, but facing those fears is actually a key component of ERP therapy. Reducing OCD’s grip often means facing triggering stimuli head-on, and tolerating the discomfort that follows without engaging in compulsive rituals. You might notice more intrusive thoughts or distress at first, and that’s completely normal.
If you’re watching a horror movie or listening to a true crime podcast, it’s okay if your intrusive thoughts spike. In fact, that moment is an opportunity to apply what you’ve learned in ERP: allowing the discomfort, resisting the urge to do compulsions, and moving forward anyway.
OCD treatment is not about getting rid of your intrusive thoughts—it’s about changing how you respond to them. It’s about living your life without OCD calling the shots.
Find the right OCD therapist for you
All our therapists are licensed and trained in exposure and response prevention therapy (ERP), the gold standard treatment for OCD.
Reclaiming the things you love—even the scary ones
OCD often targets what matters most to you—including the content you enjoy. If intrusive thoughts are making it hard to watch your favorite movies, shows, or podcasts, consider getting into ERP therapy. With the support of a skilled therapist, you can gradually face your fears, build tolerance to handle uncertainty, and reclaim the joy those experiences once brought you.
Remember: OCD doesn’t get to choose what you love or what you get to enjoy—scary or not.
If OCD is affecting your life, NOCD can help. Our licensed therapists deeply understand OCD and are specialty-trained in treating OCD with ERP. You can book a free 15-minute call with our team to get started with OCD treatment.
