Author: ocd.app

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:

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.
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.
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.
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.
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:

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.
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.
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.
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)

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March 6, 2023

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:

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

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.
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.
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.
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:

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.
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.
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.
Relaxation techniques: This involves practicing deep breathing, progressive muscle relaxation, or other relaxation techniques to reduce physical symptoms of anxiety.
Behavioral activation: This involves increasing engagement in positive activities and behaviors to counteract the negative impact of anxiety on mood and motivation.
Graded task assignment: This involves breaking down larger goals or tasks into smaller, more manageable steps to reduce anxiety and increase feelings of mastery.
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)

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March 2, 2023

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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February 21, 2023
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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February 15, 2023
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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February 10, 2023
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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February 7, 2023
Here are 5 tips for people with OCD who want to stop procrastinating
Hey there!

Let’s chat about something pretty common, yet often misunderstood – procrastination, particularly in the context of OCD. Now, procrastination is something we all do from time to time, right? But for folks with OCD, it’s a bit of a different story.

So, picture this: You’ve got OCD, and your mind is often caught up in a whirlwind of obsessive thoughts and compulsions. Now, add a task that you need to do – it could be anything, like a work assignment, cleaning the house, or even making a decision. What happens next is a bit like a mental tug-of-war.

On one side, there’s the task at hand, something you know you need to get done. But on the other side, there are these OCD thoughts and rituals that feel super urgent and important. It’s like your brain is telling you, “Hey, we need to deal with these obsessions first before we can do anything else!” And that, my friend, is where procrastination sneaks in.

But here’s the tricky part. With OCD, procrastination isn’t just about laziness or poor time management. It’s more about being trapped in a cycle of obsessions and compulsions. Let’s say you need to write a report, but your OCD makes you obsess over whether you’ll do it perfectly. You might check and recheck your work, or even avoid starting it altogether because the anxiety and pressure feel too overwhelming.

This kind of procrastination can be really frustrating. It’s like you’re constantly getting sidetracked by your OCD, which makes it hard to focus on the task at hand. And the more you procrastinate, the more anxious and guilty you might feel, which just feeds back into the OCD cycle.

But here’s the good news – there are ways to tackle this. In therapy, we work on strategies to break this cycle. It involves understanding how OCD plays into procrastination and learning techniques to manage those obsessive thoughts. The idea is to create a kind of mental buffer zone, where you can acknowledge the OCD thoughts without letting them take over. It’s about learning to prioritize tasks and finding ways to gently push past the OCD barriers.

So, if you find yourself procrastinating because of OCD, remember, it’s not just a simple case of putting things off. It’s a complex interplay of thoughts and behaviors. But with the right strategies and a bit of patience, it’s definitely something you can overcome.

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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January 31, 2023
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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January 26, 2023
On CBT, AI and OCD

Cognitive Behavioral Therapy (CBT) is a popular approach to mental health treatment that focuses on how thoughts and beliefs can influence behavior.

CBT focuses on identifying and challenging negative thought patterns and developing healthier, more realistic coping strategies.

This approach encourages individuals to look at the way they think and the decisions they make in order to understand how it affects their emotional state. Through this process, individuals can learn to recognize and address their own cognitive distortions and make positive changes in their life.

CBT has been shown to be an effective treatment for a variety of mental health issues, including depression, anxiety, OCD and phobias.

CBT and Technology

Technology is also being used to create cross-diagnosis tools for mental health. These tools use artificial intelligence and data analysis to identify patterns of behavior and diagnose mental health conditions.

This technology can be used to provide clinicians with insights into a patient’s condition and help them make more informed decisions about treatment.

By using technology, clinicians can also provide more personalized care and support to their patients, as well as monitor their progress. Technology can be a powerful force in making mental health care more accessible, efficient, and effective.

Artificial intelligence and CBT

Machine learning can be used to make Cognitive Behavioral Therapy (CBT) more effective and personalized. For example, machine learning algorithms can be used to identify patterns in a patient’s behavior and highlight areas of improvement.

These algorithms can also be used to generate tailored worksheets and exercises that are tailored to an individual’s specific needs.

Additionally, machine learning can be used to recognize a patient’s progress and offer feedback. This type of technology can help clinicians adapt their treatments and adjust therapies for individuals with OCD and anxiety disorders.

Digital therapeutics for OCD and AI

Digital therapeutics are becoming increasingly popular for mental health, but there is still room for improvement.

While there are a variety of digital therapeutics available, many lack the personalized aspect of traditional in-person therapies. With the power of AI and machine learning, digital therapeutics can become more personalized and effective by utilizing data points such as a person’s symptoms, individualized cognitive themes, and environmental influences to create customized treatments that address a person’s unique needs.

This would enable digital therapeutics to provide more individualized treatments for those suffering from mental health issues, which would lead to better outcomes.

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January 16, 2023
Anxiety: 3 common negative biases
Anxiety is a common mental health condition that affects millions of people worldwide. One of the key features of anxiety is the presence of cognitive biases, which are patterns of thinking that can lead to distorted perceptions of reality.

I’ve always struggled with anxiety, but one of the worst things about it for me has been my all-or-nothing thinking. I would go on job interviews and if I didn’t get the job, I would immediately think of myself as a failure and that I’ll never be able to find a job. It was an incredibly discouraging and overwhelming feeling.

I would beat myself up over every little thing I did wrong in the interview, instead of focusing on the things I did well. I would think that a single rejection meant that I was never going to be able to find a job. I was stuck in this cycle of thinking that if I didn’t get the job, I was a complete failure, and it made it incredibly difficult for me to keep trying.

I was so desperate to find a job that I started to avoid applying for jobs and interviews altogether. I was afraid of rejection and I didn’t want to face the disappointment of not getting the job. It was a hard thing to admit to myself and my family, but I realized that I needed help.
Lisa, Seattle, WA

In this blog post, we will explore some of the most common cognitive biases that people with anxiety tend to have, and discuss how they can be addressed.

1. Tendency to catastrophize

One of the most prevalent cognitive biases in people with anxiety is the tendency to catastrophize. This is the habit of exaggerating the potential negative consequences of a situation and assuming the worst possible outcome. For example, a person with anxiety may believe that a minor mistake at work will result in getting fired, or that a small argument with a loved one will lead to the end of the relationship. This type of thinking can lead to increased anxiety and stress, and can make it difficult for a person to cope with everyday challenges.

2. All-or-nothing thinking

Another cognitive bias that is commonly seen in people with anxiety is black-and-white thinking, also known as “all-or-nothing thinking.” This is the tendency to see things as either completely good or completely bad, with no gray areas in between. For example, a person with anxiety may view themselves as a complete failure if they make a mistake, or may see a situation as completely hopeless if things don’t go as planned. This type of thinking can lead to feelings of hopelessness and helplessness, and can make it difficult for a person to find solutions to problems.

3. Focus on the negative

A third cognitive bias that is commonly seen in people with anxiety is the tendency to focus on the negative. This is the habit of paying more attention to negative thoughts, feelings, and experiences, and ignoring or downplaying positive ones. For example, a person with anxiety may focus on the one negative comment they received at work, while ignoring all the positive feedback they received. This type of thinking can lead to feelings of self-doubt and inadequacy, and can make it difficult for a person to see the positive aspects of their life.

How to deal with negative biases

One of the key strategies for reframing negative biases related to anxiety is to practice cognitive-behavioral therapy (CBT) techniques. CBT is a form of therapy that is specifically designed to help people identify and change negative thought patterns. Some CBT techniques that can be helpful for reframing negative biases include:
- Identifying and challenging negative thoughts: This involves learning to recognize negative thought patterns and to question their validity. For example, instead of thinking “I will never find a job,” a person can challenge this thought by asking themselves “What is the evidence that I will never find a job?”
- Practicing mindfulness: Mindfulness is the practice of paying attention to the present moment without judgment. It can help a person to become more aware of their thoughts and feelings and to gain a more balanced perspective on them.
- Reframing negative thoughts: This involves looking at a situation in a different way, and finding a more supportive or realistic interpretation. For example, instead of thinking “I made a mistake, so I must be a failure,” a person can reframe this thought by saying “I made a mistake, but that doesn’t mean I am a failure. It’s an opportunity to learn and grow.”
- Practicing helpful self-talk: This involves intentionally focusing on helpful thoughts and feelings and repeating them to oneself.
- Setting realistic goals and rewarding yourself for achieving them. This can help to build self-confidence and positive feelings about oneself.
It’s important to keep in mind that changing negative thought patterns takes time and effort. It’s not going to happen overnight, but with the help of a therapist or digital tools and consistent practice of these techniques, it can be done.

These digital tools can help a person to identify and challenge their negative thought patterns, and to learn new ways of thinking and coping. Additionally, mindfulness and relaxation techniques, such as meditation and yoga, can help a person to reduce their levels of anxiety and stress, and to gain a more balanced perspective on their thoughts and feelings.

Summary
- Anxiety is a common mental health condition that is characterized by cognitive biases
- Common cognitive biases that people with anxiety tend to have include catastrophizing, black-and-white thinking, and focusing on the negative.
- To address these cognitive biases, people with anxiety can work with a mental health professional or use digital tools such as mental health apps, online therapy platforms, and self-help resources.
- Mindfulness and relaxation techniques such as meditation and yoga can also help to reduce anxiety and stress and gain a more balanced perspective on thoughts and feelings.
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January 12, 2023
OCD app: my first 3 days

Guest post by Christine

Day 1

I woke up feeling really anxious today. I’m not sure what’s causing it, but I’m feeling really overwhelmed and stressed out. I decided to start using the OCD app that I downloaded a few days ago and was sitting on my phone. It has a lot of different CBT-based exercises and I’m hoping it will help me manage my anxiety.

I started off by doing the “belief in change” exercise, which involves swiping a few thoughts, some of them unhelpful. This is supposed to help ground you in the present moment and notice anxious thoughts. It was a bit tough to do at first because my mind kept racing, but eventually I was able to focus on the exercise and it did seem to help a bit.

I also spent some time doing some waves breathing exercises, which have always been helpful for me when I’m feeling anxious. I tried to focus on my breath and let go of any racing thoughts that came into my mind.

In the evening, I went to a holiday party with some friends. I was really nervous about going because I was afraid I wouldn’t know anyone there, but I ended up having a really good time. I met some new people and caught up with old friends, and I was able to relax and enjoy myself despite my anxiety.

Day 2

I woke up feeling a bit confused today, still feeling a bit anxious. I decided to try out the “personal toolbox” feature on the OCD app. It’s a way of writing down your anxious thoughts and then challenging them.

I wrote down the thought “I’m going to make a fool of myself at the office party tomorrow” and then tried to come up with some alternative ways of thinking about it. I realized that I’m sometimes pretty good at social situations and that even if I do make a mistake or do something awkward, it’s not the end of the world.

I also spent some time doing the “doubts” exercise on the app, which involves interacting with thoughts that deal with doubt. I do have many of these negative patterns.

In the evening, I went to the office party and ended up having a really good time. I was able to talk to a lot of different people and didn’t feel as anxious as I thought I would.

Day 3

I woke up feeling fairly ok today. I’m not sure if it’s because of the OCD app or just because I’m feeling less anxious in general, but either way I’m glad.

I spent some time doing the “coping with threat” exercise on the app, which involves focusing on thoughts that are related to feeling under threat and the emotional impact of these thoughts. It was a bit tough to do at first because my mind kept wanting to embrace thoughts that are considered unhelpful, but eventually I was able to focus… and it did seem to help me reframe some of the negative thoughts into more constructive ones.

I also did the “candle” game in which I had to touch the candle and light up one positive thought. The feeling of seeing it light up was nice.

In the evening, I went to a holiday movie with some friends and had a really good time. I was able to relax and enjoy the movie without getting too anxious.

Summary after 3 days

It has been three days since I started using the OCD app with CBT-based exercises to self-manage my anxiety, and so far it has been a helpful tool in helping me cope with my anxiety symptoms. Some of the exercises, like the “doubts” and the “threat” exercises, have been particularly helpful in educating me and helping me reframe my thinking. The “mood tracker” feature has also been useful in helping me track my mood and positive versus negative thinking.

I have noticed some difference in my anxiety levels since starting to use the app, and I am hopeful that with continued use, it will help me better manage my anxiety and improve my overall well-being. I plan to continue using the app and incorporating these exercises into my daily routine as a way to manage my anxiety and improve my mental health.

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January 5, 2023
4 tips for people who just found out they have OCD
I was recently diagnosed with obsessive-compulsive disorder (OCD). For years, I had struggled with intrusive thoughts and the need to perform certain behaviors in order to feel “safe” or “in control.” I had no idea what was happening to me and it was a very confusing and distressing time.

But everything changed when I was finally diagnosed with OCD. It was such a relief to finally know what I was dealing with and to have a name for the struggles I had been facing. I felt like a weight had been lifted off my shoulders and I was finally able to start seeking help.

It’s been a few months now and while I still have a long way to go, I feel like I am making progress.
Joel L

It’s OK to feel overwhelmed

It’s completely normal to feel overwhelmed when you are first learning about OCD and how to manage it.

Cognitive-behavioral therapy (CBT) is a type of therapy that can be helpful for people with obsessive-compulsive disorder (OCD).

4 tips for you to begin with

Here are a few CBT tips that you might find helpful:
1. Challenge your thoughts: One of the key components of CBT for OCD is challenging the thoughts and beliefs that contribute to obsessive-compulsive behaviors. This involves questioning the validity of your thoughts and looking for evidence that contradicts them.
2. Practice relaxation techniques: It can be helpful to practice relaxation techniques, such as deep breathing, progressive muscle relaxation, or meditation, to help manage anxiety and stress.
3. Use supportive self-talk: Try to replace negative or self-critical thoughts with more positive and realistic ones. This can help to reduce anxiety and increase self-esteem.
4. Set goals and track your progress: Setting small, achievable goals can help you make progress and feel more in control of your OCD. It can also be helpful to track your progress to see how far you’ve come.
It’s important to remember that treating OCD takes time and consistent effort. It’s also a good idea to work with a mental health professional who is trained in CBT for OCD. They can provide additional support and guidance as you work to manage your symptoms.

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January 2, 2023