Category: OCD

What is the best OCD self treatment?
The cost of OCD therapy can vary widely depending on factors such as location, type of treatment, duration, and insurance coverage.

Individual psychotherapy sessions can range from $100 to $250 per hour or more, while group therapy sessions may be more affordable at up to $80 per session. Intensive outpatient programs and residential treatment programs can cost several thousand dollars, with insurance coverage varying for each.

Prescription medications for OCD, like SSRIs, can range from under $10 per month for generic options to $30 to $200 per month for brand-name drugs, depending on insurance coverage.

Costs for self-help tools, such as books or online resources, are generally lower, often under $100.

Why self-help is hard

Self-help can be particularly challenging for individuals with OCD for several reasons:
1. Nature of OCD symptoms: OCD is characterized by intrusive thoughts and compulsions, which can make it difficult for individuals to focus on self-help techniques. The very nature of OCD can interfere with the ability to concentrate on and implement self-help strategies consistently.
2. Difficulty resisting compulsions: People with OCD may find it challenging to resist the urge to perform compulsive behaviors, even when they are aware of their irrationality. This resistance requires significant mental effort and can be exhausting, making self-help seem more difficult.
3. Anxiety and fear: The anxiety associated with OCD can make facing fears and practicing exposure-based techniques overwhelming. Without guidance from a therapist, individuals might struggle to engage in these exercises effectively.
4. Misinterpretation of self-help techniques: Without proper guidance from a mental health professional, individuals with OCD may misunderstand or misapply self-help techniques, which can lead to worsening symptoms or ineffective self-treatment.
5. Lack of structure and support: Self-help relies on an individual’s motivation, discipline, and ability to structure their own treatment plan. For those with OCD, this can be particularly challenging as the disorder may interfere with their ability to maintain a structured approach and stay motivated.
6. Co-occurring conditions: OCD often co-occurs with other mental health conditions, such as anxiety disorders or depression. These additional challenges can make self-help more difficult and may require professional intervention for effective treatment.
So should I give up?

Despite these challenges, some individuals with OCD might find self-help resources helpful as a complement to professional treatment.

When choosing your strategy, pay attention to these aspects:
1. Personalization: Choose self-help strategies and resources tailored to your specific needs and symptoms. What works for one person may not be effective for another, so it’s important to experiment with different techniques to find what resonates with you.
2. Consistency and persistence: Establish a routine and practice self-help techniques regularly. Change often takes time, so be patient with yourself and persist even when progress seems slow.
3. Monitoring progress: Keep track of your symptoms, thoughts, and behaviors to evaluate the effectiveness of your self-help strategies. Adjust or seek additional support from a mental health professional if needed.
how do I know if I’m doing better with my self help treatment?

Monitoring progress is an important aspect of any self-help treatment. However, you don’t need to constantly assess yourself, as this could lead to increased anxiety and may hinder your progress. Here are some suggestions for evaluating your improvement:
1. Set realistic goals: Establish specific, measurable, achievable, relevant, and time-bound (SMART) goals for your self-help treatment. This will help you gauge your progress more accurately.
2. Keep a journal: Record your thoughts, feelings, and behaviors in a journal to track changes over time. Review your entries periodically to evaluate progress and identify patterns.
3. Regular self-assessments: Conduct self-assessments at reasonable intervals, such as once a week or once a month. Avoid becoming overly focused on constant self-evaluation, as this can be counterproductive.
4. Seek feedback: Share your progress with a trusted friend, family member, or support group to gain insight and encouragement from others.
5. Celebrate small victories: Acknowledge and celebrate your achievements, no matter how small, as they indicate progress.
6. Reflect on overall functioning: Consider improvements in your daily life, relationships, and emotional well-being as indicators of progress.
Remember, recovery is a gradual process, and setbacks can occur. If you find that you’re struggling with self-help or not making the progress you desire, consider seeking additional support from a mental health professional. They can provide guidance, assess your progress, and recommend adjustments to your self-help strategies or additional treatments as needed.

Finally, what is the most effective help-help tool for OCD?

Several self-help tools have been found to be effective in managing OCD. These tools can be used in conjunction with professional treatment or as standalone resources for individuals with mild to moderate symptoms. Some options include:
1. Self-help books: Books based on cognitive-behavioral therapy (CBT) principles can provide practical strategies and exercises for managing OCD symptoms. Titles like “The OCD Workbook” by Bruce M. Hyman and Cherry Pedrick or “Overcoming Obsessive Thoughts” by Christine Purdon and David A. Clark are examples.
2. Mindfulness meditation: Developing a daily mindfulness practice can help individuals with OCD cultivate non-judgmental awareness of their thoughts and feelings, reducing anxiety and promoting mental well-being.
3. Mobile apps: Smartphone apps designed to help manage OCD symptoms can provide convenient and accessible self-help tools. One such app is “ocd.app,” which offers features like mood tracking, guided exposure and response prevention (ERP) exercises, and custom-built plans for managing symptoms.
Remember, what works best for one person may not be as effective for another. It’s important to explore various self-help tools to find the ones that resonate most with your needs and preferences. It is also crucial to consult a mental health professional for personalized guidance and support.

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April 16, 2023
OCD recovery – why is it so hard?
Obsessive-Compulsive Disorder (OCD) can be challenging to recover from for various reasons.

My name is Sarah, and I’m a 33-year-old woman living with OCD. Every day, I’m bombarded by intrusive thoughts and the urge to perform rituals to ease my anxiety. My life feels like a never-ending cycle of obsessions and compulsions.

I often feel isolated because people don’t understand my condition. Misconceptions about OCD make it hard for me to open up, and the stigma weighs me down. It’s difficult to establish meaningful connections when my obsessions consume so much of my time and energy.

I’ve tried seeking help, but finding the right treatment has been challenging. I’ve encountered therapists who don’t fully understand OCD, leading to ineffective treatment methods. My progress has been slow, and setbacks are frequent.

My OCD also seems to run in the family, which makes it harder for me to overcome. This link feels like an unshakable burden. I’m constantly worried that even if I make progress, I’ll always be at risk of relapsing.
Sarah

It’s important to note that individual experiences with OCD may vary, but some common factors that contribute to its persistence include:
1. Neurobiology: Our brain chemicals play a huge role in OCD, particularly serotonin, which regulates mood and anxiety. Imagine trying to calm a storm in your head; that’s what balancing brain chemistry can feel like for those with OCD.
2. Genetic factors: Sometimes, OCD can run in families like a passed-down trait. If your relatives have OCD, you might have a harder time overcoming it too.
3. Anxiety and fear: When fear and anxiety show up, they fuel the fire of obsessions and compulsions. It’s like adding fuel to a bonfire, making recovery even more challenging.
4. Habituation: Breaking habits can be tough, especially when you’ve relied on compulsions to cope with distress. Imagine trying to quit your go-to stress-relief method cold turkey.
5. Cognitive distortions: OCD can create twisted thought patterns. For example, you might believe that not checking the stove will cause a fire. These distortions make it harder to break free from obsessions and compulsions.
6. Co-occurring disorders: Many individuals with OCD also deal with other mental health conditions, like depression or anxiety. Juggling multiple conditions can complicate recovery.
7. Insufficient or inappropriate treatment: Imagine trying to navigate a maze with a faulty map. That’s what recovering from OCD can feel like without proper treatment, which often includes medication and cognitive-behavioral therapy.
8. Stigma and misconceptions: Stigma and misunderstandings about OCD can make people feel isolated, making it harder for them to seek help or discuss their experiences openly.
9. Lack of support: A strong support system is crucial for recovery. Without understanding friends or family, it can be harder for individuals with OCD to overcome their challenges.
10. Chronic nature of the disorder: OCD is often a long-term condition. While treatment can help manage symptoms, there’s no guaranteed cure, and relapses may occur. It’s like an ongoing tug-of-war between managing symptoms and staying on track with recovery.
It’s not all bad, though

Here are some reasons that may make OCD more manageable compared to other mental health conditions:
1. Well-established treatments: The treatment methods for OCD, including medication and cognitive-behavioral therapy (CBT) with exposure and response prevention (ERP), have a robust evidence base and are widely recognized as effective. This can make it easier to find appropriate care and resources compared to some other mental health conditions with less established or specialized treatments.
2. Clear therapeutic goals: OCD treatment often has specific and measurable goals, such as reducing the frequency and intensity of obsessive thoughts and compulsive behaviors. This can make it easier for individuals and their therapists to track progress and adjust treatment as needed, compared to some disorders where progress might be more subjective.
3. Tangible symptoms and behaviors: OCD symptoms, such as compulsions, are often observable and can be directly addressed in therapy. This might make treatment feel more concrete and actionable compared to some other conditions, where symptoms might be more abstract or internal.
4. Strong support networks: There are numerous support groups, both online and offline, specifically dedicated to helping individuals with OCD. This can make it easier to find understanding and guidance from others who share similar experiences compared to some conditions with smaller or less organized support networks.
5. Increasing awareness and education: OCD has gained significant attention and awareness in recent years, leading to better understanding and acceptance of the condition. This increased visibility can help reduce stigma and make it easier for individuals to access information and resources compared to lesser-known mental health conditions.
6. Potentially faster response to treatment: Some individuals with OCD may experience significant symptom reduction relatively quickly once they begin appropriate treatment. This can make managing OCD more feasible compared to some other mental health conditions that might require longer periods of treatment to see substantial improvements.
Keep in mind that each individual’s experience with OCD and other mental health conditions is unique, and what may be more manageable for one person might be more challenging for another.

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April 9, 2023

OCD: 9 lesser known tips, rated

OCD, or obsessive-compulsive disorder, is a condition that fills people’s lives with persistent thoughts (obsessions) and a strong urge to repeat certain actions (compulsions). Thankfully, there’s a helpful approach called Cognitive-behavioral therapy (CBT) that’s really good at managing OCD! You’re probably familiar with some popular CBT techniques like mindfulness, cognitive restructuring, and noting – they’re everywhere, from books and websites to therapy sessions.

But did you know there are other lesser-known strategies just waiting to lend a hand in your battle against OCD? These underrated tips might not be as famous as their well-known buddies, but when they join forces with traditional CBT methods and the guidance of a mental health expert, they can be super effective in keeping those pesky obsessions and compulsions in check. So, let’s dive in and explore the more hidden side of CBT!

The tips

It’s important to note that the effectiveness of each technique may vary depending on the individual, their specific OCD symptoms, and their commitment to the therapeutic process. The ratings provided below are subjective and should not be considered definitive.

Thought postponement (B+): Designate a specific time later in the day to address your intrusive thoughts, allowing you to focus on your daily tasks without constant interruptions.
For example, if you find yourself worrying about germs at work, postpone those thoughts until you have a 15-minute window in the evening to consider them.
Behavioral experiments (A): Challenge the validity of your beliefs by designing small experiments.
For example, if you believe that not checking the door lock multiple times will result in a break-in, try checking it once and observe the outcome. This can help you confront your irrational thoughts and learn that the feared consequences are unlikely to occur.
Reframing perfectionism (B): Focus on progress rather than perfection.
For example, if you’re overly critical about your work, practice accepting small imperfections and view them as opportunities for growth.
Value-based exposure (A-): Identify your core values, such as family, health, or career, and use them as motivation to face your fears.
For example, if you value close relationships but are afraid of contamination, remind yourself that facing your fear will help you maintain and strengthen your bonds with loved ones.
Self-compassion exercises (B+): Be kind to yourself during moments of struggle.
For example, if you experience a setback, remind yourself that everyone faces challenges and that self-compassion is an essential part of growth and healing.
Mindful grounding techniques (B): Use grounding exercises to bring yourself back to the present moment when intrusive thoughts or anxiety arise.
For example, take a few deep breaths, focusing on the sensation of your breath as it fills your lungs and leaves your body.
Positive visualization (B-): Envision yourself managing your OCD symptoms successfully.
For example, picture yourself calmly resisting the urge to engage in a compulsion and experiencing relief as the anxiety subsides.
Journaling (B): Write down your thoughts, feelings, and experiences to gain insight into your thought patterns and track your progress.
For example, make a daily entry about your successes and challenges in managing your symptoms.
Utilize technology (A): Use apps designed to help individuals with OCD, such as those that offer CBT techniques, habit tracking, or guided exercises. These tools can be a helpful supplement to therapy or self-help strategies.

Conclusion

And there you have it! While the well-known CBT techniques definitely deserve the spotlight, don’t forget to give those hidden gems a chance too. They may surprise you with how effective they can be when used alongside the classics.

Just remember to always work with a mental health expert to make sure you’re using the best strategies for your unique situation. So, go ahead and explore these lesser-known tips, and take your fight against OCD to the next level.

Good luck on your journey, and may the power of CBT be with you!

	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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April 4, 2023

3 Tips for improving your confidence if you have OCD

People with OCD often have issues with confidence because they are constantly doubting themselves and their abilities. This can be extremely frustrating and debilitating, as it can prevent them from enjoying activities or participating in activities that they used to enjoy.

I have ocd and it really affects my confidence. I tend to second guess myself a lot and it really holds me back from taking on new challenges. I’m always worried about making mistakes and it really affects my ability to just go for it. I’m constantly doubting myself and my abilities, and it’s really frustrating. I know that I’m capable of so much more, but my ocd just gets in the way.
Mark Romanoff

Why people with OCD struggle with confidence?

There are 3 main reasons why people with OCD can have issues with self esteem and confidence:

People with OCD often have intrusive and unwanted thoughts that they cannot control. These thoughts can be very distressing and can make it difficult for them to feel confident in themselves.
People with OCD may also have compulsions that they feel they must do in order to reduce their anxiety. This can lead to them feeling like they are not in control of their own lives and can make it difficult to feel confident.
People with OCD may also avoid situations or activities that trigger their OCD symptoms. This can make it difficult for them to participate in activities that they enjoy or that could help them build confidence.

20 examples for common negative thoughts related to confidence

1. I’m not good enough.

2. I’m not smart enough.

3. I’m not pretty enough.

4. I’m not thin enough.

5. I don’t deserve to be happy.

6. I don’t deserve to be successful.

7. I’m not worth anyone’s time.

8. I’m not worth anyone’s love.

9. I’m not lovable.

10. I’m not good enough for anything.

11. I’m not talented enough.

12. I’m not special.

13. I’m not worth anything.

14. I’m not worth anyone’s attention.

15. I’m not worth anyone’s respect.

16. I’m not worth anyone’s love.

17. I’m not a good person.

18. I’m not a worthwhile person.

19. I’m not a lovable person.

20. I’m not a good enough person.

10 Examples for negative thoughts related to confidence that are specific for people with OCD

I will never be able to control my OCD.
I’m so ashamed of my OCD.
I’m disgusting because of my OCD.
I will never be able to lead a normal life because of my OCD.
I will always be alone because of my OCD.
I will never be able to have a successful career because of my OCD.
I will never be able to have a happy and fulfilling life because of my OCD.
I am a burden to everyone because of my OCD.
I am worthless because of my OCD.
I will never be able to be happy because of my OCD.

So what can I do to improve my confidence?

Cognitive behavioral methods are a way of increasing confidence by reducing negative thinking and self criticism. The way it works is by changing the way you think about yourself and your abilities. Instead of thinking negatively, you focus not just on your positive qualities and accomplishments, but more importantly, on supportive interpretations of situations. This change in thinking leads to improved self-esteem and confidence.

The first step is to become aware of your negative thoughts and self-criticism. Once you are aware of these thoughts, you can start to challenge and reframe them. For example, instead of thinking “I’m not good enough,” you can tell yourself “I am good enough.” Once you start to reframe your negative thoughts, you will start to see an increase in your confidence levels.

3 tips for building confidence

When you feel low confidence, write down your negative thoughts, so you get to better understand your challenges.
Challenge and reframe the negative thoughts. Try to find additional ways to approach a specific negative thought or situation.
Studies show that maintaining LOW self-esteem is actually a very laborious and consuming habit. Just by reducing your self-criticism, your confidence will increase.

	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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September 19, 2022

5 CBT based techniques to help you with confidence

Cognitive behavioural therapy (CBT) is a talking therapy that can help you manage your problems by changing the way you think and behave. It’s most commonly used to treat anxiety and depression, but can be useful for other mental and physical health problems.

CBT is based on the idea that our thoughts, feelings, physical sensations and actions are all interconnected, and that negative thoughts and feelings can trap us in a vicious cycle.

CBT can help us to break out of this cycle by identifying and challenging negative thoughts, and learning to react to situations in a more positive way. Here are five CBT techniques that can help you to boost your confidence and self-esteem, and approach challenges and decisions in a more positive way:

1. Identify your negative thoughts

The first step is to become aware of the negative thoughts that are holding you back. These might be thoughts such as “I’m not good enough”, “I’ll never be able to do this” or “I always make the wrong decisions”.

2. Challenge your negative thoughts

Once you’ve identified your negative thoughts, it’s time to start challenging them. Ask yourself whether your thoughts are really true, or whether there is another way of looking at the situation. For example, if you’re thinking “I’ll never be able to do this”, ask yourself “What evidence do I have for this?” or “What if I give it a try and it turns out better than I expect?”.

3. Practice positive self-talk

Start to counter your negative thoughts with positive self-talk. This might be something as simple as telling yourself “I can do this” or “I am good enough”. When you catch yourself thinking negative thoughts, take a step back and reframe your thoughts in a more positive light.

4. Set yourself realistic goals

Setting yourself small, achievable goals can help you to start feeling more confident. When you achieve a goal, it will help to reinforce the positive message that you can do things and that you are capable. Start with something small, such as taking a different route to work, and then build up to bigger goals.

5. Take action

The final step is to take action and put your new-found confidence into practice. This might mean saying “no” to something you don’t want to do, or speaking up in a meeting. It’s important to remember that you might not get it right every time, but that’s OK – the important thing is that you’re taking action and making progress.

July 19, 2022

OCD vs. Anxiety: key differences

Mental diagnosis can be difficult, in part because the differences between individuals’ internal experiences can seem quite nuanced. Per community request, here are some of the key differences between OCD and Generalized Anxiety Disorder (GAD).

OCD	General Anxiety
Characterized by compulsive or ritualistic responses to…	Compulsive, ritualistic coping mechanisms are not typical.
neutralize, erase, replace, or stop…	Characterized by worrisome attempts to problem-solve in multiple areas of life.
unwanted and repetitive thoughts, images, and doubts (aka: obsessions)	accompanied by physical symptoms.
which are often hypothetical or unrealistic in nature.	Worries focus on relatively realistic negative outcomes.

October 19, 2021

Category: OCD

What is the best OCD self treatment?

Why self-help is hard

So should I give up?

how do I know if I’m doing better with my self help treatment?

Finally, what is the most effective help-help tool for OCD?

OCD recovery – why is it so hard?

It’s not all bad, though