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Thought challenging: 5 steps to overcoming OCD

I found myself plagued by intrusive thoughts that seemed to consume my every waking moment. No matter how hard I tried, I couldn’t shake the fear that something terrible would happen to my family if I didn’t perform certain rituals. My mind was a whirlwind of “what-ifs” and worst-case scenarios.

One ordinary day, as I was locking the front door, I found myself trapped in a vicious cycle of checking and rechecking, convinced that if I didn’t lock it perfectly, my family would be in danger. I felt overwhelmed by my inability to control these thoughts and the rituals they demanded.

But then, I remembered something I’d read about thought challenging, a technique used in cognitive-behavioral therapy to help manage obsessive thoughts. I decided to give it a try, hoping it might help me break free from the grip of my OCD.

I started by noticing the intrusive thought that was bothering me: “If I don’t lock the door perfectly, something terrible will happen to my family.” Identifying the thought helped me see it as separate from myself and not an inherent part of who I was.

Next, I worked on identifying the cognitive distortion behind my thought. In this case, it was catastrophizing – imagining the worst possible outcome. I asked myself, “Is it really true that if the door isn’t locked perfectly, something terrible will happen?”

I began to challenge the thought by considering the evidence. I reminded myself that I had locked the door countless times without any harm coming to my family. Moreover, the likelihood of a break-in occurring specifically because the door wasn’t locked perfectly was extremely low.

As I developed a rational counter-thought, I felt a sense of relief wash over me: “While it’s important to lock the door for safety, it doesn’t have to be perfect. The world is full of uncertainties, and it’s impossible to prevent every potential danger. My family is generally safe, and I’ve taken reasonable precautions.”

I repeated this rational counter-thought to myself, and the anxiety that had previously gripped me began to dissipate. By practicing thought challenging, I found a powerful tool to help me regain control over my OCD and to quiet the intrusive thoughts that had been causing me so much distress.

Though the journey wasn’t easy, I kept on with thought challenging, and it slowly but surely helped me reclaim my life from the clutches of OCD. With time and practice, I learned to embrace uncertainty and find peace in the knowledge that while I can’t control everything, I can control how I respond to my thoughts.

Vera, Illinois

What is Thought challenging?

Thought challenging (also known as cognitive restructuring) is a key component of CBT that involves identifying and disputing irrational or distorted thoughts. This technique can be helpful in managing the obsessive thoughts associated with OCD. Here’s a more detailed breakdown of the thought challenging process:

1. Notice your thoughts

Notice your thoughts: Become aware of your obsessive thoughts as they arise. It may help to write them down so you can examine them more closely.

2. Identify cognitive distortions

Recognize any irrational or distorted thinking patterns in your thoughts. Common cognitive distortions in OCD may include:

  • Catastrophizing: Imagining the worst possible outcome
  • Black-and-white thinking: Viewing situations as all good or all bad, with no middle ground
  • Overgeneralization: Drawing broad conclusions from a single event
  • Magical thinking: Believing that thoughts can cause harm or that rituals can prevent harm

3. Challenge the thoughts:

Examine the evidence for and against your obsessive thoughts. Ask yourself questions like:

  • What’s the evidence supporting this thought?
  • What’s the evidence against this thought?
  • Are there alternative explanations or interpretations?
  • How likely is it that my fear will come true?

4. Develop rational counter-thoughts

Replace your irrational or distorted thoughts with more balanced, rational alternatives. For example, if you have the obsessive thought, “If I don’t wash my hands 10 times, I’ll get a serious illness,” a more rational counter-thought might be, “I can’t completely eliminate the risk of illness, but washing my hands once with soap is sufficient to significantly reduce the risk.”

5. Practice and repetition:

Thought challenging is a skill that requires practice. Make it a habit to notice and challenge your obsessive thoughts as they arise. Over time, this can help you develop a more balanced and rational perspective on your fears.

Remember, while thought challenging can be a helpful self-help technique, working with a trained therapist who specializes in CBT can be even more effective in addressing OCD. It’s essential to consult a mental health professional for guidance and support tailored to your specific situation.

The old way

ocd.app

Cost

 $$$ – Therapist costs

 $ – Save money

Evidence

No published evidence

13 published studies

Time burden

Long term

3-4 minutes of your day

Results

Takes months

91% see first results within a week

Privacy

Privacy concerns

Anonymous and private

User feedback

Mixed

4.8 / 5.0 (2,635 reviews)

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4 signs that you may be unintentionally enabling your partner’s OCD

I had always relied on my spouse’s support to manage my OCD, but lately, I had started to feel like her efforts were doing more harm than good. It wasn’t until one evening when we were getting ready for bed that my spouse suggested that she would stop helping me that I realized how much I had come to rely on her help.

As I got up to check the windows for the umpteenth time, my spouse calmly suggested that it was time for me to manage my OCD without her help. I was outraged and felt betrayed that my spouse would even suggest this. I told her that she didn’t understand how hard it was for me to manage my OCD, and that without her help, I would never feel safe or secure.

My spouse listened patiently as I ranted and raved, and then gently explained that she wanted to help me manage my OCD in a more effective way. She suggested that her reassurances and help in checking the windows were actually making things worse, as I was relying on her to feel safe and secure. It was a tough pill to swallow, but deep down, I knew that she was right.

– Ed

How do I know if I may be unintentionally enabling my partner’s OCD?

It can be challenging to know if you are enabling your partner’s OCD rather than helping them. Here are a few signs that you may be unintentionally enabling your partner’s OCD:

  1. Accommodating their compulsions: If you find yourself frequently accommodating your partner’s compulsions, such as helping them avoid triggers or engaging in their rituals, you may be unintentionally enabling their OCD.
  2. Avoiding triggers: If you find yourself avoiding situations or activities that may trigger your partner’s OCD, you may be enabling their condition by reinforcing the idea that these triggers are something to be feared.
  3. Reassuring them excessively: If you find yourself frequently reassuring your partner or offering them excessive reassurance, you may be reinforcing their anxiety and compulsive behavior.
  4. Taking on too much responsibility: If you find yourself taking on too much responsibility for your partner’s wellbeing or compulsions, you may be unintentionally enabling their OCD and preventing them from developing the skills they need to manage their symptoms.

If you suspect that you may be enabling your partner’s OCD, it is essential to seek the help of a mental health professional who specializes in OCD. They can help you develop a plan to support your partner while also helping them to learn how to manage their symptoms more effectively.

But what if I am just trying to help?

It’s understandable that you want to help your partner, and your intentions are likely coming from a place of love and care. However, it’s essential to recognize that some ways of helping can unintentionally enable your partner’s OCD and make it harder for them to manage their symptoms in the long run.

It’s important to remember that OCD is a complex and often chronic mental health condition, and managing symptoms can be challenging. Your partner needs the support of a mental health professional who specializes in OCD to develop a personalized treatment plan that works for them.

Your role as a partner is to support your loved one in seeking the help they need and providing encouragement and empathy along the way. You can educate yourself about OCD, learn more about evidence-based treatments, and help your partner access resources and support when they need it.

In short, the best way to help your partner is to be an ally in their journey towards recovery, and to support them in developing the skills they need to manage their OCD symptoms effectively.

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OCD Digital therapeutics: Why is OCD difficult to treat?

Obsessive-compulsive disorder (OCD) is a mental health condition that is notoriously difficult to treat, and medication is often only partially effective. There are several reasons why medication may not be enough to improve OCD symptoms:

  1. Complex brain mechanisms: The exact neurobiological mechanisms underlying OCD are not fully understood, but research has shown that multiple brain regions and neurotransmitter systems are involved. This complexity makes it difficult to find a medication that can target all of the underlying mechanisms effectively.
  2. High variability: OCD symptoms can vary widely from person to person, and the disorder can present in different forms, such as contamination, symmetry, and hoarding. It can be challenging to find the right medication that can effectively target the specific symptoms and subtypes of OCD in an individual.
  3. Tolerance and dependence: Some medications used to treat OCD, such as selective serotonin reuptake inhibitors (SSRIs), can take several weeks to start working, and their efficacy can diminish over time. Additionally, some individuals may develop tolerance or dependence on these medications, requiring higher doses or alternative treatments.
  4. Side effects: Many medications used to treat OCD can have significant side effects, such as weight gain, sexual dysfunction, and gastrointestinal problems. These side effects can be intolerable for some individuals, leading them to discontinue treatment.
  5. Comorbid conditions: OCD frequently co-occurs with other mental health conditions, such as depression or anxiety. These comorbid conditions can complicate treatment and require multiple medications to manage.

OCD and the placebo effect

The placebo effect is a phenomenon in which a person experiences a positive therapeutic effect from a treatment that has no therapeutic value. The strength of the placebo effect can vary depending on the condition being treated and the individual experiencing it.

Research suggests that the placebo effect may be weaker for individuals with obsessive-compulsive disorder (OCD) because of the nature of the disorder. OCD is characterized by persistent and intrusive thoughts or obsessions that create anxiety, as well as repetitive behaviors or compulsions that are performed to alleviate that anxiety.

The underlying cognitive and neural mechanisms of OCD involve overactive circuits in the brain that are associated with anxiety and negative affect. These circuits can interfere with the placebo response, which relies on positive expectations, hope, and other psychological factors that can activate the brain’s reward and motivation systems.

Moreover, individuals with OCD may have difficulty trusting their own experiences and perceptions, which can make it harder for them to believe that a treatment is working, even if it is a placebo. They may also be more likely to notice and interpret any changes in their symptoms in a negative way, which can undermine the placebo effect.

Overall, while the placebo effect can still occur in individuals with OCD, it may be weaker due to the nature of the disorder and its underlying neural mechanisms.

Digital Therapeutics for OCD

Digital therapeutics are a growing area of treatment for mental health conditions such as obsessive-compulsive disorder (OCD). Digital therapeutics are software-based interventions that use technology, such as mobile apps or virtual reality, to provide evidence-based treatments. These treatments can be used in conjunction with traditional therapies or as standalone interventions.

For OCD, digital therapeutics can provide several benefits. They can offer a more accessible and convenient option for individuals who have difficulty accessing traditional in-person therapy, such as those who live in rural or remote areas. Digital therapeutics can also be more cost-effective and scalable than traditional therapies.

There are several types of digital therapeutics available for OCD, including:

  1. Mobile apps: There are several mobile apps available that provide cognitive-behavioral therapy (CBT) for OCD. These apps can help individuals identify and challenge their obsessive thoughts and compulsive behaviors.
  2. Virtual reality therapy: Virtual reality therapy involves using a virtual environment to simulate exposure to anxiety-provoking stimuli. For OCD, this can involve exposure to situations or objects that trigger obsessions or compulsions.
  3. Web-based programs: There are several web-based programs that offer CBT for OCD. These programs can be accessed from any device with an internet connection and can provide ongoing support for individuals with OCD.
  4. Wearable devices: There are several wearable devices that can be used to monitor and track OCD symptoms. These devices can provide real-time feedback and support for individuals with OCD.

Overall, digital therapeutics are a promising area of treatment for OCD and other mental health conditions. They can provide accessible and convenient options for individuals who may have difficulty accessing traditional therapies.

The old way

ocd.app

Cost

 $$$ – Therapist costs

 $ – Save money

Evidence

No published evidence

13 published studies

Time burden

Long term

3-4 minutes of your day

Results

Takes months

91% see first results within a week

Privacy

Privacy concerns

Anonymous and private

User feedback

Mixed

4.8 / 5.0 (2,635 reviews)

Be kind to your mind, try it:

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Anxiety Management: Quick Relief or Long Term Change?

From the perspective of Cognitive Behavioral Therapy (CBT), seeking quick relief from anxiety may provide temporary relief, but it is not the most effective long-term solution. CBT focuses on identifying and changing negative thought patterns and behaviors that contribute to anxiety, and building coping skills to manage anxiety in the long-term.

CBT approaches anxiety through a combination of techniques such as identifying and challenging negative thought patterns, gradually facing feared situations through exposure therapy, and building coping skills such as relaxation techniques and mindfulness. These techniques can help individuals develop a more balanced and realistic perspective on their fears and anxiety, and build resilience to manage anxiety in the long-term.

While seeking quick relief from anxiety can be tempting, CBT suggests that the most effective approach to anxiety management is a combination of both short-term relief strategies and long-term approaches that address the root causes of anxiety.

Short term relief approach

Here are some self-care short-term routines that can help with anxiety:

  1. Deep breathing exercises: Taking slow, deep breaths can help regulate the body’s stress response and promote relaxation.
  2. Progressive muscle relaxation: This involves tensing and relaxing different muscle groups in the body to reduce physical tension and promote relaxation.
  3. Mindfulness meditation: Practicing mindfulness meditation can help individuals develop a more accepting and less reactive approach to anxiety.
  4. Exercise: Engaging in physical activity can help reduce physical tension, improve mood, and promote overall well-being.
  5. Spending time in nature: Spending time in nature can help reduce stress and promote relaxation.
  6. Engaging in creative activities: Engaging in activities such as painting, writing, or playing music can help promote relaxation and provide a sense of accomplishment.
  7. Listening to music: Listening to calming music can help reduce stress and promote relaxation.
  8. Taking a warm bath or shower: Taking a warm bath or shower can help promote relaxation and reduce physical tension.
  9. Engaging in aromatherapy: Using essential oils or other aromatherapy products can help promote relaxation and reduce stress.
  10. Engaging in self-compassion practices: Practicing self-compassion can help individuals develop a more accepting and less judgmental approach to themselves and their anxiety.

Why short-term anxiety relief can become ineffective over time?

While short-term approaches to anxiety management can provide immediate relief and help individuals feel better in the moment, there are some problematic aspects of relying solely on short-term strategies:

  1. Short-term strategies may not address the underlying causes of anxiety: Short-term strategies such as deep breathing, progressive muscle relaxation, or mindfulness meditation can help individuals manage symptoms of anxiety in the moment, but they do not necessarily address the underlying causes of anxiety. Without addressing the underlying causes, anxiety may continue to be a problem in the long-term.
  2. Short-term strategies may not be sustainable: Short-term strategies such as exercise or spending time in nature can be effective for reducing anxiety in the short-term, but they may not be sustainable over the long-term. This can lead to a cycle of relying on short-term strategies that may not be effective in the long-term.
  3. Short-term strategies may not work for everyone: Not all short-term strategies work for everyone. Some individuals may find certain strategies more helpful than others, and some individuals may not find any short-term strategies helpful at all.
  4. Short-term strategies may not provide a lasting sense of relief: While short-term strategies can provide immediate relief, they may not provide a lasting sense of relief. Individuals may still experience anxiety even after using short-term strategies.

Overall, short-term strategies can be helpful in managing anxiety in the moment, but it is important to also address the underlying causes of anxiety and develop long-term coping strategies to effectively manage anxiety in the long-term.

Long term approach

There are several CBT strategies that can be used to change long-term cognitive approaches to anxiety:

  1. Cognitive restructuring: This involves identifying and challenging negative or irrational thoughts that contribute to anxiety. The goal is to replace these thoughts with more balanced and realistic ones.
  2. Exposure therapy: This involves gradually exposing oneself to feared situations or stimuli in a controlled and safe environment. Over time, this can help individuals build resilience and reduce anxiety.
  3. Mindfulness meditation: This involves practicing non-judgmental awareness of one’s thoughts, emotions, and physical sensations. It can help individuals develop a more accepting and less reactive approach to anxiety.
  4. Relaxation techniques: This involves practicing deep breathing, progressive muscle relaxation, or other relaxation techniques to reduce physical symptoms of anxiety.
  5. Behavioral activation: This involves increasing engagement in positive activities and behaviors to counteract the negative impact of anxiety on mood and motivation.
  6. Graded task assignment: This involves breaking down larger goals or tasks into smaller, more manageable steps to reduce anxiety and increase feelings of mastery.
  7. Social support: This involves seeking out support from family, friends, or a therapist to help manage anxiety and provide a sense of connection and validation.

when should I expect results if I take the long term approach?

The timeline for seeing results from a long-term approach to managing anxiety can vary depending on the individual and the approach taken. It is important to keep in mind that managing anxiety is a process, and it can take time to see significant changes.

In general, it may take several weeks or months to see noticeable improvements in anxiety symptoms when using a long-term approach such as Cognitive Behavioral Therapy (CBT). This is because CBT involves identifying and changing negative thought patterns and behaviors that contribute to anxiety, which takes time and practice.

It is also important to note that progress may not be linear, and there may be setbacks or periods of heightened anxiety throughout the process. This is normal and expected, and it is important to continue working on coping strategies and seeking support during these times.

Ultimately, the timeline for seeing results will depend on the individual, the severity of their anxiety, and the approach taken. It is important to be patient and persistent, and to continue working towards managing anxiety in the long-term.

The old way

ocd.app

Cost

 $$$ – Therapist costs

 $ – Save money

Evidence

No published evidence

13 published studies

Time burden

Long term

3-4 minutes of your day

Results

Takes months

91% see first results within a week

Privacy

Privacy concerns

Anonymous and private

User feedback

Mixed

4.8 / 5.0 (2,635 reviews)

Be kind to your mind, try it:

iPhone
Android

Categories
OCD app

Social Anxiety and OCD

Social anxiety disorder (SAD) and obsessive-compulsive disorder (OCD) are both anxiety disorders that can co-occur in some individuals. Although the two disorders are distinct, there is a connection between them in some cases.

Research has found that people with social anxiety disorder may be at a higher risk of developing OCD compared to the general population. One study found that about 25% of people with OCD also met the diagnostic criteria for SAD, and that social anxiety symptoms were associated with more severe OCD symptoms.

Why do people with Social Anxiety have higher risk for OCD?

One possible explanation for this co-occurrence is that people with SAD may engage in compulsive behaviors as a way of coping with their anxiety. For example, they may repeatedly check or seek reassurance from others to reduce their anxiety about a social situation. Over time, these behaviors can become habitual and may evolve into symptoms of OCD.

Another possible explanation is that both disorders share some common underlying mechanisms, such as heightened sensitivity to threat and difficulty tolerating uncertainty. In some cases, these shared vulnerabilities may increase the likelihood of developing both disorders.

Overall, while social anxiety disorder and OCD are distinct disorders, they can co-occur in some individuals.

If you are experiencing symptoms of either disorder, it is important to seek the help of a mental health professional for proper diagnosis and treatment.

Some facts and figures

Here are some interesting figures about social anxiety:

  1. Social anxiety disorder is the third most common mental health disorder after depression and alcohol dependence.
  2. According to the National Institute of Mental Health, an estimated 12.1% of U.S. adults experience social anxiety disorder at some point in their lives.
  3. Women are more likely to experience social anxiety disorder than men.
  4. Social anxiety disorder usually develops in childhood or adolescence, with a median age of onset of 13 years old.
  5. People with social anxiety disorder are more likely to have other mental health conditions, such as depression, substance abuse, and other anxiety disorders.
  6. Social anxiety disorder can be treated with a combination of medication and therapy, and up to 80% of people with the disorder can be effectively treated.
  7. Despite effective treatments being available, only about one-third of people with social anxiety disorder seek treatment.

These figures highlight the importance of recognizing social anxiety disorder as a common and treatable mental health condition.

CBT and Social Anxiety

Cognitive-behavioral therapy (CBT) is an evidence-based treatment for social anxiety disorder (SAD) that aims to help individuals identify and change negative patterns of thinking and behavior that contribute to their anxiety. There are several CBT-based strategies that can be used to improve resilience in people with social anxiety:

  1. Cognitive restructuring: This technique involves identifying and challenging negative thoughts or beliefs that contribute to social anxiety. By examining evidence and generating more balanced and realistic thoughts, individuals can reduce their anxiety and build resilience.
  2. Exposure therapy: This technique involves gradually exposing individuals to social situations that they fear in a safe and controlled manner. By facing their fears and learning that they can cope with anxiety, individuals can build resilience and increase their confidence in social situations.
  3. Behavioral experiments: This technique involves testing out new behaviors or beliefs in social situations to see how they affect anxiety levels. By experimenting with different approaches, individuals can learn what works for them and build resilience.
  4. Mindfulness: This technique involves practicing present-moment awareness and non-judgmental acceptance of thoughts and emotions. By learning to be more accepting of their anxiety, individuals can reduce the impact of anxiety on their daily lives and build resilience.

Cognitive themes related to Social Anxiety

Some specific cognitive themes that can be targeted in CBT for social anxiety include:

  1. Fear of negative evaluation: This is a common cognitive theme in social anxiety, and involves a belief that others will judge, criticize, or reject the individual. By challenging this belief and learning to tolerate uncertainty and rejection, individuals can build resilience.
  2. Safety behaviors: These are behaviors that individuals use to reduce anxiety in social situations, such as avoiding eye contact or rehearsing what they will say. By learning to reduce these safety behaviors, individuals can build resilience and increase their confidence in social situations.
  3. Catastrophic thinking: This is a cognitive distortion that involves imagining the worst-case scenario in social situations. By learning to challenge catastrophic thinking and generate more realistic thoughts, individuals can reduce their anxiety and build resilience.

Overall, CBT-based strategies for improving resilience in people with social anxiety involve identifying and changing negative patterns of thinking and behavior. By learning new skills and challenging negative beliefs, individuals can build resilience and increase their confidence in social situations.

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Tech Burnout and OCD: Katie’s story

Once upon a time, there was a woman named Katie who was an engineer at one of the biggest tech companies in the world. She was smart, talented, and had a passion for technology. But she also had a secret that she kept from everyone at work.

Katie suffered from OCD.

Every day, Katie would have intrusive thoughts that would take over her mind and disrupt her work. She was afraid that if she made a mistake, something terrible would happen. This fear of making a mistake was so overwhelming that she would spend hours checking her work, making sure every line of code was perfect.

Her colleagues would often tease her about her meticulous nature, but they had no idea of the struggles she faced. They thought she was just a perfectionist, but little did they know, it was a battle for Katie to keep her OCD under control.

One day, Katie was working on a critical project on a tight deadline with her team. As the deadline approached, her intrusive thoughts became more frequent and intense.

“What if I made a mistake?”

“Maybe I put an error in the code on purpose.”

“I can’t trust myself.”

“The entire company will go bankrupt because of me.”

Katie was so focused on checking her work that she couldn’t keep up with the pace of the team. Her team members started to get frustrated with her, thinking she was slowing them down.

But Katie couldn’t help it. She needed to check and recheck her work to make sure it was perfect. It was a never-ending cycle that consumed her thoughts and time. She was scared to tell her team about her OCD, so she just pushed through, trying to ignore the intrusive thoughts and hoping no one would notice.

However, the stress of trying to keep up with the team and battling her OCD began to take a toll on her. She started to feel burnt out and her personal life suffered as well. She was unable to relax or enjoy her free time because her mind was constantly racing with intrusive thoughts.

But as the pressure mounted, Katie’s body started to respond in a negative way. She felt more vulnerable and her intrusive thoughts became even more intense. She was struggling to keep up with the pace of the team and the stress was taking a toll on her both physically and mentally.

It wasn’t until Katie got sick that one of her colleagues finally asked her if she was okay. It was then that she decided to mention something about her condition. Her colleague was understanding and recommended that she go to therapy, but unfortunately, she couldn’t find an appointment before the project deadline.

Desperate for help, her colleague reached out to a friend who was a clinical psychologist. The psychologist recommended using an evidence-based app as a temporary solution. Despite her initial skepticism, Katie decided to give it a try.

To nobody’s surprise, the app couldn’t help Katie and her team complete the project on time. But it helped Katie feel more understood. It allowed her to take a closer look at her negative thinking process. She was able to debunk some of her maladaptive beliefs and develop a better understanding of her OCD.

Although it wasn’t a cure, the app was a step in the right direction and gave Katie hope that she could manage her OCD and find a better work-life balance.

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OCD on Screen: How is OCD Depicted on Film?

There are several films and TV shows that portray characters with obsessive-compulsive disorder (OCD). Some of these include:

  1. As Good as It Gets (1997) – In this film, the character Melvin Udall (played by Jack Nicholson) exhibits severe OCD through his repetitive and rigid behaviors, such as having to touch the door handle a certain number of times before leaving his apartment, avoiding cracks on the sidewalk, and having to eat at the same restaurant every day. He also has germaphobia and is shown obsessively washing his hands.

    What we think:
    While the film does touch on some common OCD symptoms, such as repetitive behaviors and intrusive thoughts, it also exaggerates and stereotypes these symptoms for comedic effect. This can lead to misunderstandings about the condition and the people who experience it.
    Grade: C+
  2. Monstress (2000) – In this TV show, the character Dr. Craig Watts has OCD, which is depicted through his repetitive and intrusive thoughts about symmetry, order, and cleanliness. He is also shown arranging and rearranging objects, such as books and papers, until they are perfectly aligned.

    What we think:
    The representation of OCD in this TV show is somewhat stereotypical, with the character Dr. Craig Watts exhibiting exaggerated symptoms and behaviors. However, the show does provide some insight into the types of intrusive thoughts and compulsive behaviors that can be associated with OCD.
    Grade: B-
  3. United States of Tara (2009-2011) – In this show, the character Tara Gregson (played by Toni Collette) has dissociative identity disorder and also exhibits symptoms of OCD, such as repetitive behaviors, intrusive thoughts, and a need for symmetry and order. She is shown repeatedly checking locks, counting objects, and washing her hands excessively.

    What we think:
    This TV show provides a more nuanced and accurate representation of OCD, as the character Tara Gregson’s symptoms are depicted as part of a larger picture of her dissociative identity disorder. The show also touches on the impact that OCD can have on the daily life of an individual and those around them.
    Grade: B+
  4. Silver Linings Playbook (2012) – In this film, the character Pat Solitano (played by Bradley Cooper) has OCD and bipolar disorder. His OCD is depicted through his repetitive behaviors, such as counting and touching objects in a certain order, as well as his intrusive thoughts about symmetry and order. He is also shown compulsively checking locks and washing his hands.

    What we think:
    The film touches on some common OCD symptoms, such as repetitive behaviors and intrusive thoughts, but also exaggerates and stereotypes these symptoms for dramatic effect. While the portrayal of the character Pat Solitano is intended to be relatable, it can also perpetuate misunderstandings about the condition.
    Grade: C

It’s important to note that not all depictions of OCD in these films and TV shows are entirely accurate or representative of the experiences of people with the disorder. Some of these portrayals can perpetuate stereotypes and misunderstandings about OCD.

It’s always a good idea to consult with a mental health professional for a more accurate understanding of the condition.

What can I do if people don’t understand what OCD truly is?

If you’re struggling with people who don’t understand OCD or make fun of it, here are some tips that may help:

  1. Educate them: Consider using the opportunity to educate others about OCD and what it’s really like to live with the condition. Provide information about the symptoms, causes, and treatments for OCD, and share your personal experience.
  2. Stand up for yourself: If someone is mocking or making fun of your OCD, it’s okay to stand up for yourself. You can assertively but respectfully let them know that their behavior is not okay and that you don’t appreciate it.
  3. Set boundaries: It’s important to set boundaries and protect your own mental health. If someone’s behavior is causing you distress, consider limiting your contact with them or avoiding them altogether.
  4. Seek support: If you’re struggling with feelings of anger, frustration, or sadness as a result of others’ negative attitudes, consider seeking support from friends, family, or a mental health professional.
  5. Focus on self-care: Taking care of yourself and practicing self-care is important for managing the symptoms of OCD and maintaining overall mental health. This can include activities like exercise, mindfulness, and seeking professional support.

Remember, it’s not your responsibility to change others’ attitudes or behavior, but it’s important to prioritize your own mental health and well-being. If someone is making fun of or mocking your OCD, it’s not a reflection of your worth or the validity of your experiences, and it’s okay to seek support and take care of yourself.

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OCD, fear of harm and reframing negative thoughts

People with OCD can get stuck on a variety of intrusive thoughts, images, or urges, also known as obsessions, that are often disturbing or anxiety-provoking. These obsessions can interfere with daily life and cause significant distress. Some common obsessions in OCD include:

  • Fear of contamination or germs
  • Fear of losing control and causing harm to oneself or others
  • Intrusive thoughts about sex or morality
  • Repeated doubts about having performed a task correctly
  • Excessive concern about symmetry or order
  • Unwanted aggressive or violent thoughts

It’s important to note that having intrusive thoughts or worries is a common experience and does not necessarily mean that someone has OCD. The hallmark of OCD is the presence of both obsessions and compulsions. Compulsions are repetitive behaviors or mental acts that a person feels driven to perform in order to reduce anxiety or prevent harm, despite recognizing that the behaviors are excessive or unreasonable.

Fear of harm

Fear of harm can lead to a variety of negative thoughts and beliefs, particularly in individuals with obsessive-compulsive disorder (OCD). Some common negative thoughts related to fear of harm include:

  1. “I might harm someone.”
  2. “I might cause an accident.”
  3. “I might spread germs or contamination.”
  4. “I might start a fire.”
  5. “I might forget to lock the door and someone will break in.”
  6. “I might forget to turn off the stove and cause a fire.”
  7. “I might cause harm by not washing my hands enough.”
  8. “I might be responsible for a terrible outcome.”
  9. “I might harm myself or others without intending to.”
  10. “I can’t trust my own thoughts or actions.”

These negative thoughts can cause significant anxiety and lead to compulsive behaviors, such as excessive hand-washing or checking, in an attempt to reduce the fear of harm.

Reframing your thoughts

Reframing negative thoughts to more supportive or positive thoughts can help reduce anxiety and increase feelings of well-being. Here are some strategies for reframing negative thoughts related to fear of harm:

  1. Challenge the thought: Ask yourself if the thought is based in reality and what evidence supports or disproves it. Challenge overly-negative or unrealistic thoughts and try to come up with alternative, more balanced perspectives.
  2. Focus on the present moment: Instead of dwelling on negative thoughts, try to bring your attention to the present moment and focus on what is happening right now. This can help reduce anxiety and increase feelings of safety.
  3. Practice gratitude: Focus on what is going well in your life and what you are grateful for. This can help shift your focus away from negative thoughts and increase positive emotions.
  4. Use positive self-talk: Replace negative self-talk with more supportive, positive messages. For example, instead of saying “I’m never going to be able to handle this,” try saying “I can handle this one step at a time.”
  5. Identify strengths and coping skills: Reflect on past experiences where you successfully coped with challenges or stressful situations. Remind yourself of your strengths and that you have the resources to manage difficult situations.

It’s important to remember that reframing negative thoughts takes time and practice, but can be a valuable tool for managing anxiety and improving mental well-being.

Let’s reframe the negative thoughts

  1. “I might harm someone.” -> “I care about others.”
  2. “I might cause an accident.” -> “I am cautious and trust my intentions.”
  3. “I might spread germs or contamination.” -> “I take care of my health and the health of others by practicing good hygiene.”
  4. “I might start a fire.” -> “I am responsible.”
  5. “I might forget to lock the door and someone will break in.” -> “I trust my memory.”
  6. “I might forget to turn off the stove and cause a fire.” -> “I am mindful and will double-check appliances before leaving my home.”
  7. “I might cause harm by not washing my hands enough.” -> “I am mindful of good hygiene practices.”
  8. “I might be responsible for a terrible outcome.” -> “I have control over my actions and will take necessary precautions to prevent negative outcomes.”
  9. “I might harm myself or others without intending to.” -> “I am mindful of my actions and will take steps to ensure safety.”
  10. “I can’t trust my own thoughts or actions.” -> “I have made good decisions in the past and I am capable of doing so again.”

Reframing negative thoughts in a more supportive and positive way can help reduce anxiety and increase feelings of safety and control.

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Here are 5 tips for people with OCD who want to stop procrastinating

Procrastination is a common issue that affects many people, regardless of their background or personality. It refers to the tendency to delay or postpone tasks, even when they are important or have a deadline. When left unchecked, procrastination can lead to feelings of stress, anxiety, and guilt, and can negatively impact personal and professional life.

Procrastination and OCD

For individuals with obsessive-compulsive disorder (OCD), procrastination can be a particularly challenging issue. OCD is a mental health condition that involves intrusive thoughts and repetitive behaviors that interfere with daily life.

People with OCD may struggle with procrastination as a result of their intrusive thoughts, which can lead to excessive checking, perfectionism, and indecision. These behaviors can make it difficult for individuals with OCD to complete tasks, leading to further stress and anxiety.

Barbara’s story

I used to struggle with getting things done because of my OCD. My thoughts would get so consumed with intrusive and repetitive thoughts, that it was difficult for me to focus on anything else. I would spend hours checking and re-checking things, which left me feeling exhausted and overwhelmed.

I found myself putting off tasks, including important responsibilities like studying for my exams. I was afraid that if I didn’t complete everything to my high standards, I would face severe consequences.

This fear and anxiety made it difficult for me to get started on anything, and I often found myself procrastinating. As a result, I missed multiple deadlines and even failed to complete my bar exams.

Barbara, coping with OCD

Why do I procrastinate?

Procrastination occurs for a variety of reasons, some of which include:

  1. Fear of failure: People may avoid starting a task because they are afraid of not being able to complete it to their own high standards, or of making mistakes.
  2. Lack of motivation: People may lack the drive or inspiration to start a task, or may find it uninteresting or boring.
  3. Perfectionism: People who have high standards may struggle to start a task because they are worried that they will not be able to complete it perfectly.
  4. Distraction: People may be easily sidetracked by other things, such as social media, emails, or phone notifications.
  5. Overwhelming tasks: People may feel overwhelmed by the size or complexity of a task and may avoid starting it as a result.
  6. Emotional state: People may avoid tasks when they are feeling anxious, stressed, or low.

Procrastination can be influenced by a range of internal and external factors. Understanding why you procrastinate can be the first step in overcoming the issue and making positive changes in your life.

5 Tips

  1. Reframe negative thoughts: Often, people with OCD tend to focus on negative thoughts, which can lead to procrastination. Challenge these thoughts by asking yourself, “Is this thought helpful or harmful?” If it’s harmful, try to reframe it in a more positive light.
  2. Prioritize tasks: Make a list of your most important tasks and prioritize them based on their level of urgency. This will help you focus on what needs to be done and avoid getting bogged down by the overwhelming number of tasks.
  3. Practice mindfulness: Mindfulness helps to reduce anxiety and stress, which are two factors that can contribute to procrastination. Set aside a few minutes each day to focus on your breathing, or try a guided meditation app.
  4. Use visualization: Visualize yourself successfully completing a task. This can help you feel more confident and motivated, and can also help you overcome any negative thoughts you might have about the task.
  5. Reward yourself: Set small goals for yourself and reward yourself when you achieve them. This will help you feel motivated and give you a sense of accomplishment, which can help you overcome the urge to procrastinate.

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OCD: the neurobiology

Obsessive-Compulsive Disorder (OCD) is a complex mental health condition characterized by persistent, uncontrollable thoughts, fears, or doubts (obsessions) that drive an individual to perform repetitive behaviors or mental acts (compulsions) in an attempt to alleviate the distress caused by the obsessions.

The main theories

Recent studies in brain science have shed new light on the underlying neurobiology of OCD. One key area of research has focused on the role of the basal ganglia, a group of nuclei located deep within the brain that play a critical role in movement, motivation, and the regulation of thoughts and emotions.

One theory is that OCD is caused by an imbalance in the activity of certain neurotransmitters, specifically dopamine and serotonin, in the basal ganglia. Studies have shown that people with OCD have abnormal levels of these neurotransmitters in certain areas of the brain.

Another theory implicates dysfunction in the cortico-striato-thalamo-cortical (CSTC) circuit, a complex network of brain regions that includes the prefrontal cortex, the basal ganglia, and the thalamus. Studies have shown that in people with OCD, there is increased activity in the CSTC circuit, which leads to hyperactivity in the basal ganglia, which in turn leads to the obsessions and compulsions associated with OCD.

Additionally, structural and functional brain imaging studies have identified abnormalities in several brain regions in people with OCD, including the orbitofrontal cortex, the anterior cingulate cortex, and the caudate nucleus.

It is important to note that OCD is a multifactorial disorder, meaning it is likely caused by a combination of genetic, environmental and neurobiological factors. Therefore, understanding the underlying brain mechanisms of OCD is still ongoing and more research is needed to fully understand the disorder.

Psychiatric treatment for OCD typically includes a combination of medications, such as selective serotonin reuptake inhibitors (SSRIs).

In recent years, digital tools and digital therapeutics have been shown progress in treating various mental disorders, including OCD.

In conclusion, OCD is a complex mental health disorder that is characterized by persistent, uncontrollable thoughts and fears. Recent studies in brain science have provided new insight into the underlying neurobiology of OCD, highlighting the role of neurotransmitters, the CSTC circuit, and brain regions such as the orbitofrontal cortex, the anterior cingulate cortex, and the caudate nucleus.

While more research is needed, understanding the underlying brain mechanisms of OCD is an important step towards developing more effective treatments for this debilitating disorder.

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