On today’s episode, Samara Lane, a relationship and ROCD coach, joins me.

Samara shares her healing journey through relationship OCD. We also talk about how to overcome anxiety and OCD in relationships.

  • How does OCD manifest in relationships?
  • How to distinguish OCD from real feelings?
  • What can cause OCD to develop in relationships?
  • Some helpful ways to help you cope with anxiety and OCD in your relationship. 


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Welcome to Hope for Anxiety and OCD episode 88. I didn’t plan it this way, but it just so happens that this episode is coming out around Valentine’s Day, and it’s on anxiety and relationship OCD, so that seemed to gel together well. I have on the show with me today Samara Lane, who is a relationship anxiety and ROCD coach.

Carrie: I have been wanting to, for a little while, have this episode about relationship OCD because it’s a very hot topic. First of all, a lot of people don’t even know that it exists. Am I correct?

Samara: That is very correct, including the people who start experiencing all the symptoms and wondering what’s wrong with them.

Carrie: Right. There’s this very stereotypical view of OCD that it’s somebody like Monk that you see on TV concerned about germs and concerned with order and cleanliness of things, but that’s really only one subtype of OCD. There are several different subtypes, so it’s often that people will believe, “Hey, I have anxiety,” and certainly, anxiety in OCD is very related.

Often, I have people come to me and say, “Hey, I have this anxiety.” They start telling their story, and then I realize, do you know that you’re actually having obsessions? These types of thoughts and, do you know that what you’re doing, intense Googling on the internet that’s actually a compulsion or seeking reassurance from your partner all the time is a compulsion, and they don’t realize that until somebody kind of puts a name and a label to things and it helps so much being able to know kind of how to move forward with that.

You have your own personal relationship story about what led you to become an anxiety and relationship OCD coach. Can you tell us a little bit about that?

Samara: Yes for sure. I mean, it was my own journey through hell and back because I’ve never experienced suffering as much as I have with really intense spikes of OCD.

I’m sure all of your listeners can relate to that. For me, it comes on differently for everyone. It came on the worst; the biggest initial spike that made me realize something was going on here was right before and during my partner’s proposal. I could tell, I just knew that he was about to propose, and I had this wave of anxiety.

We were at this beautiful, lovely dinner he’d planned for us. Many years ago, I remember being flooded with thoughts like, oh no, I have to decide the rest of my life right now, and what if this is the wrong choice? Or what if I’m settling? There are some things that aren’t perfect in the relationship—so much pressure.

I felt I was hyperventilating, going to have a panic attack, while he pulled out the ring and popped the question, and I said yes at the moment. And I think also because the anxiety was so intense now in hindsight, the OCD thoughts were so intense, I felt really guilty and like I was faking it when I said yes because so many doubts were coming up.

I felt like I was lying and just saying what he wanted to hear, but I was like, yes, and then I was like, I need to go home and sit down. It really our engagement; our proposal ended with both of us sitting on the kitchen floor, and I was crying and doing all the compulsions without realizing it, seeking reassurance, confessing everything, telling him all of my nitpicking, intrusive thoughts, all of my doubt.

That, of course, didn’t feel good to him. I don’t recommend doing that. It wasn’t really the romantic engagement experience that either of us had planned on, and up until this point, we’d been together for over two years and lived together. And the relationship was great, right? We wanted to be together, but it felt such; it just whew flooded me with most people.

Yes, it was an unconscious compulsion. I just started Googling. I was like, what the heck is wrong with? Fortunately, at least the one good thing that can come from our initial Googling is finding help and education and realizing that we’re not crazy; we’re not alone. This is a thing. Relationship anxiety and relationship OCD are a thing.

I’m so grateful that relationship OCD is now even a term and is even recognized by so many more people as a subtype because for me, this was 12 or more years ago, I don’t even remember, 13 years ago, maybe now, I didn’t see anything on relationship OCD back then. It was one person was talking about relationship anxiety and had a blog, and that was it.

That really started my journey, and I cut a long story short, I felt like I tried everything under the sun to feel better. I read books, and I saw therapy and counseling. I took courses and really was through trial and error because I didn’t have a set system that was proven that I knew would work. And frankly, I didn’t know what resources were available to me, even if there were any back then.

So, just doing my best, I pieced together a system that really freed me. It takes time, of course, and it takes a lot of practice cause we’ve been having these OCD tendencies for so long. But that’s the practice I now teach my clients. I certainly wish that I had known then what I know now, right? It would’ve saved me years of suffering because it was years; it were many years that I suffered without really knowing how to handle it. And now it’s night and day different, of course, but it was really hard.

Carrie: I’m curious: before this manifested in terms of your relationship with your fiance, did you have other concerns about other relationships? Like close friends, teachers, or family members?

Samara: Great question, and one that I’ve done a lot of reflection on, and in hindsight. I never thought of it this way because I think it stayed mild or moderate enough that I just kind of coped and worked, tried to cope if that makes sense. But yeah, I look back and see now there have always been tendencies to, like, oh, my best friend gets me really angry.

Well, maybe I don’t want to be her friend anymore. Running away and avoiding the things that are triggering, upsetting, or make me feel bad. And I also did this in many romantic relationships with past partners.

Carrie: Avoidance is definitely a big piece of anxiety and OCD that people have to work through. And it’s hard because the natural tendency when we feel discomfort is to say, “Hey, let me pull away from that.” But it only feeds and heightens anxiety and OCD more to avoid things. I call it the avoidance cycle. It’s like the avoidance confirms that you really do have something to be afraid of versus facing that fear and walking into it, even though you feel uncomfortable, helps you know, I really can do this.

I can handle this situation that I don’t feel I can handle. I’m curious as far as when you’re talking with somebody because it’s normal. Everyone who’s been in a romantic relationship knows that maybe if you’re looking at getting married, it’s normal to have what people cold feet before the wedding and have some trepidation.

It is a big commitment, and we should take that seriously. Now, how does somebody know? Is it at a level where it’s problematic versus this is just kind of normal relationship concerns that everybody goes through?

Samara: Such a good question and one that we really struggle with when we’re trying to discern what’s the anxiety and what are legitimate issues or challenges that we’re having.

I think you’re absolutely correct when making a big life choice, especially for those of us who are prone to OCD tendencies or anxiety. of course, we tend to overthink, but even anyone without OCD or anxiety is going to possibly, potentially have cold feet, like you said there. And all relationships have challenges.

My partner and I have had to work a lot on communication and how to navigate a relationship and a partnership. How do we navigate conflict? So those are really common challenges that aren’t red flags. They’re just part of being in a relationship, and it tends to happen when there’s anxiety triggers us.

It spikes something within us. It could be thoughts without sensations. It could be sensations without thoughts. It could be both together—sensations, meaning facing heart, panic, fear, and things like that. Our body is different in the sense of how we respond to it. It’s not just like, oh yeah, we had an argument earlier.

I think we will revisit that soon and maybe continue talking about it and working through it together. The average non-OCD mind might think it’s more common if we’re in the ROCD to go immediately into, oh, it’s a bad sign. Maybe I don’t love them anymore, or maybe we’ll never make it work.

Maybe I’ve made a terrible mistake. Maybe I’ve already wasted the best years of my life trying to be with the wrong person. Maybe we need to break up, even though I don’t want to. There’s a part of me that doesn’t want to, even though there’s also a part of me that feels that the only answer is to break up. It’s this back and forth, this inner war within ourselves. I hate to use the word red flag because I think that alone can be overused, misconstrued, and highly triggering. The things we would want to take really seriously are untreated addiction, any kind of true abuse, ongoing, repeated dishonesty or cheating or something like that, of course, and anyone would want to take those seriously. But those aren’t the things that relationship anxiety glows onto the minutiae.

Another thing I can share about this real quick is that there are two sides to the relationship anxiety to the ROCD coin. One side is the I’m not enough, and that’s how it’s expressed. It’s a little more obvious, in a way, easier to tell. This is a “me” thing. This is about my relationship with myself.

For those who have ever experienced it, my partner hasn’t texted me back. Do they like me? Do they love me? Something changed. For example, on the other side of the relationship, the anxiety coin expresses itself as What if my partner’s not enough? Or what if my relationship isn’t enough? What if this life choice isn’t enough?

And at the root of it, it still actually is an us thing, and it’s very clever how the ROCD is expressing itself, but that’s when we have intrusive thoughts like, am I settling? Is there someone I’d be a better match with? Am I really attracted to them? Do I really love them? I don’t feel the way I thought I should feel courageous enough to keep going within and practicing our mindfulness and our awareness; we’ll see underneath this is really, again, the same, oftentimes the same core issue. Am I enough? Is my choice enough? Am I safe? Is there danger? I must protect myself.

Carrie: The need for safety, getting down to the root of the issue, and feeling unsafe. Not necessarily because your relationship is unsafe like you talked about; we’re not talking about abusive and unsafe relationships. We’re talking about safe relationships, but our perception due to intrusive thoughts can get that shaken up and make it feel unsafe when it’s okay. For example, conflict, all relationships have conflict, but if you have this high level of anxiety and intrusive thoughts, conflict can feel 10 times more threatening than it does to the average person. So you have to learn how to deal with those things and how to navigate them.

How long have you been together with your husband now?

Samara: It’s starting to be easy to lose count. We became a couple 13 years ago, almost 12 and a half years ago. We’ve been married for over eight of those years now.

Carrie: Was it a big learning curve for him to learn how to navigate some of these issues?

Samara: Oh yes, absolutely and bless him, not everyone has his experience, but he was so confident in us and remained so confident and committed to us that even if I was in the early days of it, seeking reassurance or doubts.

“I don’t know about this. Are you sure he’d? Oh, I’m positive. We’re great. We’re going to do wonderful.” Of course, then my OCD just, instead of feeling grateful, it was just, “Well, he’s too confident. I don’t really trust his judgment,” but he has been such really forgiving.

There have been times when what I expressed was hurtful and really hurt him deeply and emotionally, and he has just stayed committed. I’ve done a beautiful job of just trying not to take it personally, acknowledging this is a thing, and being honest with me about his feelings and how it affects him, right? I definitely learned early on not to divulge all the things anymore.

Carrie: I’m curious about your process, and I also have some thoughts about this. How do you feel this develops, or where does it come from, the bent towards relationship OCD specifically and anxiety?

Samara: Totally. Yes. I would say I have a predisposition to OCD. Not all of my clients, but I know for me, as an example, when I was little, in hindsight, I didn’t know what was going on, but I was ruminating and, really worried about moral scrupulosity if I’m saying that term correctly, something wrong, oh, I have to confess to my mom right away, and then I’d get immediate relief from it.

I see those tendencies in me from a young age. So, just in general, it can be a predisposition to OCD. In general, oftentimes people have had other OCD themes, and then it switches to ROCD or vice versa, or maybe they just always had social anxiety, and now suddenly it’s expressing as a more severe form of OCD or more noticeable form, other things that it can come from.

Again, just like biology, how are we wired right? Do we have anxiety in our history? Do we have any predisposition to this? I also often see that there is some wounding, some emotional wounding, that could be trauma, big or small, even things that we don’t necessarily think of as trauma. Sometimes, they’re very clear-cut and dry, but it could be when you got teased on the school bus, and that is still this unhealed part of our shadow self, right?

Our inner child really needs that love, compassion, and healing. It can also be wounds in our adulthood if our last relationship or one of our prior relationships ended badly or painfully. That can certainly affect things: attachment styles, anxious attachment, avoidant attachment, disorganized, and any kind of insecure attachment.

We sometimes see it as a factor. Also, just general life stressors, right? If we have a predisposition to OCD, then if we’re in college and it’s stressful, or we’re moving or switching careers. Life stressors can bring up this feeling of being unsafe, unsettled, or in limbo. And then, often, it just wants to glom onto something outside of ourselves.

It’s the relationship. I know it is. It must be the relationship. I’ve had a moment of clarity. So there’s a lot of different things. Even when we are struggling with our self-esteem, self-trust, or self-worth, I have seen that play a role in it. It could be one, it could be a variety of those things.

Carrie: I’m glad that you brought up a few different things there in terms of working with many people with OCD and a trauma overlap connection. Yes, there is that propensity towards OCD, but then there are also these wounding childhood experiences. Sometimes it’s not as dramatic as abuse, or sometimes it is.

Sometimes, it’s not as big as being physically or emotionally abused or something like that. Sometimes, it’s more what you didn’t get. It’s more the lack of somewhat of emotional neglect or the lack of engagement by caregivers or others when you need it the most. We’re looking at not just what people received but what they did not receive in relationships.

There can be a fear of vulnerability of getting too close to somebody. Then, if I have to find a way, my brain’s trying to protect me and find a way that I won’t get hurt again. I’ve got to push back against that and, oh, there must be something wrong or must be something nitpicky about this relationship that needs to be fixed or worked on. It also can be a perfectionistic tendency because we think, oh, well, this happened, or they did this small thing to hurt us, and they may hurt us in a really big way. Or maybe it means they’re not faithful in the future because of this one little thing they did to hurt my feelings. That type of thing blows up.

I think we have to conceptualize that anxiety in any form as trying to keep us safe from hurt. And that’s especially true in the relationship OCD aspect and past romantic relationships, whether it was a divorce. Whether it was a bad breakup or a toxic, narcissistic relationship you got out of. Those deep wounds can last for much longer than we would like them to.

That needs some healing and needs some attention. We can’t just gloss over that and say, well, now I’m with Joe over here, and he’s nothing like Bob. He’s not hurting me, or he’s not abusing me. You can tell your brain that, but your body may still be going haywire. This is unsafe. I know from our conversations before you said I’m not a Christian, but I have a lot of coaching clients who are Christian.

What have you seen in Christian clients, specifically those struggling with this relationship? Anxiety, OCD?

Samara: It can feel; the number one that comes to mind is this fear and this feeling or belief that this is God saying that they’re not the right person. How do you know? Sometimes, there can also be a lot of guilt.

I seem to have lots of clients that find me, not all, but some of them may be exploring. They’re doing their religion, they’re practicing their faith maybe a little differently than how they were raised. They can also feel this guilt and shame, and is this relationship bad? Or if they have premarital sex. They can really feel a lot of guilt and shame around that. It can fuel a lot of the OCD if that’s not something that they believe is right. But the number one that I see is, how do I discern between is this God telling me this isn’t my person, versus this is just anxiety.

Carrie: That’s a huge one that I run into and hear a lot is people say, “Is this God, or is this OCD, or is it the devil?”

What is this that’s going on in my mind? How do you help people discern some of that?

Samara: I think each of us, it’s really coming to our own discernment and understanding and what resonates with us, what my clients have found most helpful, and what I personally believe is God doesn’t communicate through OCD.

Carrie: That’s not God.

Samara: It is different. And the more we learn about the OCD mind, as I’m sure so many amazing listeners here learn from you all the time and how it works and the signs that we’re having intrusive thoughts, signs that we’re doing compulsions and feeding the cycle, the more easily it’s we’re able to identify this is the pattern, this is the thing, and that’s not God.

I believe that God communicates. God can communicate in a firm way sometimes, but not through riddling us with crippling fear. I believe that God is a really loving being and forces there to meet us with compassion as we go through these things, not to beat ourselves up. That’s really the mind.

Carrie: Absolutely. I like how you put that. I know you mentioned mindfulness a little bit earlier. Is that something that you practiced as part of your process?

Samara: Absolutely. Yes. It’s such a critical part of it. The way that I love to think about it and describe it is when we’re in active OCD thoughts and panic, it’s we have forgotten that there’s just a story playing in our mind.

It might as well be a movie that we’re watching, but we’ve gotten so sucked in and hooked by it that we feel like we’re a character. We think the movie is real, right? It’s like a bad dream. Like, oh no, all these bad things are true or might be happening or might happen in the future, and we forget that we’ve just fallen into this story that’s totally made up.

It’s just a story, and we have the choice and the ability to step back and really look at the thoughts, watch what the mind is doing, observe the judgments that it’s making, observe the sensations and emotions in our bodies and just let the movie play without hooking into it.

Carrie: Almost like you fall down into this Alice Wonderland world, but everything feels super real when you’re in the midst of the OCD thought storm. That’s definitely relatable, I think, to a lot of our listeners who have experienced that. I think this has been very informative for us because a lot of people may be listening to this and realizing I didn’t realize that those were OCD obsessions that I was actually having about my relationship, and now this will be able to help them kind of find a pathway towards healing as I think is really important.

Samara: Absolutely. I mean, I suppose the good news, if there is any, is ROCD is a subtype of OCD like you said, and so we heal it in a lot of ways, just like we would other types of OCD. It can, and I think one of the trickier parts about it is all the societal conditioning that is so perpetuated and prevalent in movies and media, Hollywood and fairytale stories that we grew up with, and social media memes all over the place.

Weeding through the relationship myths and unlearning and debunking those along with, like you said, any trauma or wounding, whether around relationships or anything that’s coming up around this. Usually, it is related to other people. In my opinion, these are what make ROCD one of the most, if not the most, complex OCD subtypes to weed through because we’re also sent all these messages that no doubt mean don’t you really do have to leave. You should leave. I would leave, right? That’s a lot to weed through, but it’s a beautiful invitation and doorway to breaking free, recognizing and breaking free from the OCD cycle, and practicing deeper and greater levels of self-trust because no one knows what’s best for you, better than you do.

Carrie: At the end of the podcast, I like to ask our guests to share a story of hope, which is a time in which you received hope from God or another person since we’re called Hope for Anxiety and OCD.

Samara: I’d be happy to share. I’m sure there are so many that I could, but the one that’s coming to my mind really has to do with my relationship, but not necessarily the ROCD because it happened after I had really come to a level of mastery around the ROCD.

A while back, my husband was diagnosed with OCD and ADHD. We’re a fun bunch over here sometimes, and he had a really rough mental health year after just a trying time in his life, and his mental health was really struggling. I noticed the toll it was taking on me and our family, and there was a point at which I just felt some hopelessness as a part of me knew. Of course, we’re going to get through this. Of course, as a resilient human, everything will work out and be okay. But it’s almost it was more of a surrender. I don’t know how to solve this. I’ve tried everything I can. It’s really many ways out of my control. And I wrote a letter to God, and I just journaled and wrote out in present tense words like how I was deciding my life was now, and the ease around it and the joy around it.

Not that it was perfect at all, but there was a lot of connection, and it felt healthy and grounded for me, him, and a kid for everyone. I believe that this wasn’t a coincidence. Literally, two or three weeks later, his prescription had changed. This was a prescription that was really common.

It’s always been known about his psychiatrist already knew about it. And he just got on this prescription that managed it to the extent that it was night and day different. He was then able to, and the tools he used to manage and regulate himself finally worked. I’m not saying medication is for everyone, but I felt my letter had been received and then just kind of forgot I even wrote the letter.

The energy of practicing that surrender and being it’s, I can’t do this alone. I need help. Our family needs help. My husband is in pain and struggling, and just seeing the difference night and day and feeling so much better. It’s been a gift and a blessing.

Carrie: Thank you for sharing that.

I am glad that your husband is doing better, too. Well, it was great having you on the show today, sharing your wisdom, and having a dialogue about this. I think it’s an important conversation. And what better time to put it out than around Valentine’s Day?

Samara: Exactly. A triggering time here for many.

Carrie: Yes.


I’m glad we were able to have this episode because relationship OCD doesn’t get talked about enough, and probably more people struggle with it than they actually realize.

Regardless of your relationship status this Valentine’s Day, I want you to know that you are fully and completely loved by God regardless of what you’re struggling with or how you feel about yourself. He is absolutely crazy in love with you.

\As always, thank you so much for listening. If you haven’t received our free download yet, Five Things Every Christian Struggling with OCD Needs to Know, please check it out at hopeforanxietyandocd/free.

Hope for Anxiety and OCD is a production of By the Well Counseling. Our show is hosted by me, Carrie Bock, a licensed professional counselor in Tennessee. Opinions given by our guests are their own and do not necessarily reflect the use of myself or By the Well Counseling. Our original music is by Brandon Mangrum.

Until next time, may you be comforted by God’s great love for you.