9 Tips: ROCD and General Anxiety Disorder

For as long as I can remember, I’ve been a worrier. But it wasn’t until my late twenties that I realized my worries weren’t just typical concerns; they were manifestations of General Anxiety Disorder (GAD). Every uncertainty, every unknown, felt like a looming threat. I believed that if I didn’t worry about something, it meant I wasn’t prepared or that I didn’t care enough. This constant state of tension was exhausting, but it was all I knew.

Then, I met Mark. He was everything I had ever hoped for in a partner—kind, understanding, and supportive. But as our relationship deepened, a new kind of anxiety emerged: Relationship Obsessive-Compulsive Disorder (ROCD). I found myself constantly questioning our relationship. “Do I really love him? What if I’m making a mistake? What if there’s someone better out there for me?” These intrusive thoughts consumed me.

The cognitive processes of my GAD and ROCD intertwined in a debilitating way. My intolerance of uncertainty from GAD made the doubts from ROCD even more distressing. I believed that I needed absolute certainty about my feelings for Mark to have a successful relationship. Every time I felt a moment of doubt or unease, my GAD interpreted it as evidence that something was wrong, which only intensified my ROCD thoughts.

I started engaging in compulsive behaviors to alleviate my anxiety. I’d repeatedly seek reassurance from friends and family about my relationship, ask Mark the same questions about our future, and constantly compare our relationship to others’. But these behaviors only provided temporary relief. The more I sought reassurance, the more I doubted, creating a negative feedback loop that seemed impossible to break.

It was a vicious cycle: my GAD made me crave certainty, and my ROCD constantly challenged that certainty. Together, they created a relentless loop of doubt and anxiety that threatened to tear apart my relationship and my peace of mind.


In this post, we will examine General Anxiety Disorder and ROCD, and see why and how the two correlate.

GAD and CBT: Conceptual model

Let’s delve into the basic conceptual model of Generalized Anxiety Disorder (GAD) according to CBT theory.

In CBT, Generalized Anxiety Disorder (GAD) is understood as a chronic state of excessive worry and tension, often without a clear cause. The CBT model for GAD emphasizes the role of cognitive processes in the maintenance of the disorder. Here’s a breakdown:

  1. Worry as a Strategy: Individuals with GAD often use worry as a coping strategy, believing it helps them prepare for or prevent negative outcomes or that it shows they are responsible or caring. However, this strategy is maladaptive because it perpetuates anxiety.
  2. Intolerance of Uncertainty: A central feature of GAD in the CBT model is the intolerance of uncertainty. Individuals with GAD often perceive uncertainty as stressful or threatening and believe they must have certainty to function properly.
  3. Positive Beliefs about Worry: People with GAD often hold positive beliefs about the utility of worry, such as “Worrying helps me cope” or “If I worry, I can prevent bad things from happening.”
  4. Negative Problem Orientation: Individuals with GAD often have a negative problem-solving orientation. They may doubt their problem-solving abilities, view problems as threats, and feel overwhelmed by challenges.
  5. Cognitive Avoidance: People with GAD may engage in worry as a form of cognitive avoidance. By worrying, they distract themselves from more distressing topics or emotions. This avoidance can provide temporary relief but maintains the cycle of anxiety in the long run.
  6. Safety Behaviors: These are behaviors that individuals with GAD engage in to prevent feared outcomes or to feel safer. While they might provide short-term relief, they reinforce anxiety in the long run. For example, someone might constantly check their health vitals fearing a disease, even when they’re healthy.
  7. Somatic Focus: Individuals with GAD often focus on physical sensations as evidence of their anxiety, which can further intensify their worry and anxiety.
  8. Feedback Loop: The relationship between beliefs, behaviors, and emotions can create a feedback loop in GAD. For instance, worrying (behavior) due to a belief that it’s helpful (cognitive) can lead to more anxiety (emotion), which then reinforces the belief in the utility of worry.

CBT interventions for GAD typically involve:

  • Educating the individual about the nature of worry and GAD.
  • Challenging and modifying maladaptive beliefs about worry and uncertainty.
  • Enhancing problem-solving skills.
  • Teaching relaxation techniques to counteract physical symptoms of anxiety.
  • Exposure to feared outcomes or situations to reduce avoidance behaviors.

In essence, the CBT model for GAD posits that the disorder is maintained by certain maladaptive beliefs and behaviors, and by addressing these factors, individuals can reduce their symptoms and improve their quality of life.

Tips for managing ROCD and GAD

Cognitive Behavioral Therapy (CBT) offers a range of strategies to address the challenges posed by Relationship Obsessive-Compulsive Disorder (ROCD) and General Anxiety Disorder (GAD). Here are some cognitive-based tips to help manage these challenges:

  1. Cognitive Restructuring:
    • Identify and challenge irrational or negative thoughts. For instance, if Debbie thinks, “I need to be 100% certain about my feelings for Mark,” she can challenge this by asking, “Is it realistic to be 100% certain about anything?”
    • Replace negative thoughts with more balanced and rational ones. Instead of thinking, “If I have doubts, it means I don’t love him,” she could think, “Everyone has doubts sometimes; it’s a natural part of relationships.”
  2. Mindfulness and Acceptance:
    • Practice being present in the moment without judgment. This can help Debbie observe her thoughts without getting caught up in them.
    • Accept that it’s natural to have doubts and uncertainties in a relationship. Trying to push these thoughts away can give them more power.
  3. Exposure and Response Prevention (ERP):
    • Gradually expose oneself to the source of anxiety (e.g., thoughts of uncertainty) without engaging in compulsive behaviors (e.g., seeking reassurance).
    • Over time, this can reduce the anxiety associated with these triggers.
  4. Educate Yourself:
    • Understanding the nature of ROCD and GAD can help in recognizing and challenging the cognitive distortions associated with these disorders.
  5. Avoid Reassurance-Seeking:
    • Constantly seeking reassurance can reinforce doubts and anxieties. Instead, acknowledge the feeling of uncertainty without acting on the compulsion to seek reassurance.
  6. Intolerance of Uncertainty Intervention:
    • Work on becoming more comfortable with uncertainty. This can involve challenging beliefs about the need for certainty and practicing sitting with uncertainty without trying to resolve it.
  7. Journaling:
    • Writing down thoughts and feelings can provide clarity and help in identifying patterns in thinking. Over time, Debbie can review her journal to see how her thoughts evolve and which strategies are most effective for her.
  8. Stay Connected:
    • Engaging in social activities and maintaining connections with loved ones can provide a distraction from ruminative thoughts and offer support.
  9. Limit Comparisons:
    • Comparing one’s relationship to others’ can exacerbate doubts and anxieties. It’s essential to remember that every relationship is unique, and external appearances can be deceiving.


In navigating the intricate maze of ROCD and GAD, understanding and employing cognitive-based strategies can be a beacon of hope.

By recognizing the interplay of thoughts, emotions, and behaviors, individuals can actively challenge and reshape their perceptions, fostering healthier relationships and a more balanced inner world. While the journey may be challenging, with persistence, self-awareness, and the right tools, it’s possible to break free from the debilitating cycles of doubt and anxiety, paving the way for a more fulfilling and harmonious life.

The old way



 $$$ – Therapist costs

 $ – Save money


No published evidence

13 published studies

Time burden

Long term

3-4 minutes of your day


Takes months

91% see first results within a week


Privacy concerns

Anonymous and private

User feedback


4.8 / 5.0 (2,635 reviews)