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  • 7 tips to deal with social anxiety

    7 tips to deal with social anxiety

    If you’re one of the millions of people who suffer from social anxiety, you know how debilitating it can be. You may feel like you’re being judged, or that you’re not good enough.

    You may worry about what others think of you, or that you’ll say or do something wrong. You may avoid social situations altogether, or if you do go, you may spend the whole time feeling anxious and out of place.

    OCD and Social anxiety

    Do you find yourself obsessively worrying about things that you know don’t warrant that level of anxiety? Do you find yourself avoiding social situations because you’re afraid of what others might think of you?

    If so, you might be suffering from OCD and social anxiety.

    I have dealt with OCD and social anxiety for as long as I can remember. It’s something that I have always had to manage on a daily basis. I’ve never been able to just “let go” and not worry about things. I’m always on edge, always worrying about what others think of me and if I’m doing something right. I constantly second guess myself and it’s exhausting. I have to be in control of everything in my life or I just can’t function.

    Amelia, Spain

    OCD, or Obsessive Compulsive Disorder, is an anxiety disorder that manifests in obsessive thoughts and repetitive behaviors.

    Social anxiety is another form of anxiety that can be debilitating. People with social anxiety often avoid social situations because they’re afraid of being judged or embarrassed. They might worry about saying the wrong thing or being laughed at.

    Fortunately, there are treatments available for both OCD and social anxiety. Cognitive behavioral therapy is often effective in treating OCD. This type of therapy helps people to change their thinking patterns and learn how to manage their anxiety. Medication can also be helpful in treating OCD and social anxiety. If you think you might be suffering from either of these disorders, it’s important to seek professional help.

    The good news is that there are things you can do to ease your social anxiety and make social situations more enjoyable. Here are seven tips:

    1. Understand your social anxiety. In order to manage your social anxiety, it is important to first understand what it is and how it manifests itself. This will help you to identify your triggers and work on overcoming them.

    2. Challenge your negative thoughts. When you are feeling anxious about a social situation, it is likely that you are also experiencing negative thoughts about yourself. These thoughts can fuel your anxiety and make it harder to manage. Challenge these negative thoughts by asking yourself why they are not true.

    3. Practice deep breathing. When you are feeling anxious, your body goes into fight-or-flight mode. This can cause you to feel shaky, have a racing heart, and feel short of breath. Practicing deep breathing can help to calm your body and mind.

    4. Create a mental escape plan. If you are feeling particularly anxious in a social situation, it can be helpful to have an escape plan in mind. This could involve excusing yourself to go to the bathroom or stepping outside for fresh air. Having a plan in place can help to ease your anxiety.

    5. Talk to someone you trust about your anxiety. It can be helpful to talk to someone who understands what you are going through. This could be a friend, family member, therapist, or doctor. Talking about your anxiety can help to lessen its hold on you.

    6. Gradually and safely, expose yourself to social situations. If you are avoiding social situations due to your anxiety, it can be helpful to gradually expose yourself to them. Start with small gatherings and work your way up to larger ones. This will help you to build up your confidence and ease your anxiety.

    7. Seek professional help. If your social anxiety is severe, seeking professional help may be the best option. A therapist can help you to identify your triggers and work on coping mechanisms.

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  • ROCD: 4 tips for living with a person who has Relationship OCD

    ROCD: 4 tips for living with a person who has Relationship OCD

    “I have lived with my partner for four years, and during that time they have been diagnosed with ROCD. It has been really tough at times, as they are constantly doubting our relationship and questioning whether they are really in love with me.

    This has led to them breaking up with me several times, even though they always end up coming back. It’s been really tough trying to deal with their ROCD, as it feels like they are constantly doubting my love for them.

    I have tried to be understanding and patient, but it can be really difficult when they are constantly questioning my feelings.

    I know that they are just trying to make sure that they are really in love with me, but it can be really tough to deal with. I am really hoping that we can find a way to deal with their ROCD, as it is really taking a toll on our relationship.

    I know that they are just trying to do what is best for them, but it is really hard to deal with. I am hoping that we can find a way to overcome this so that we can have a happy and healthy relationship.”

    — Emma G, Minneapolis, MN.

    If you’re in a relationship with someone who suffers from ROCD (Relationship OCD), you know that it can be tough. Here are some tips for living with ROCD:

    1. Communicate openly and honestly.
    This is probably the most important thing you can do. If your partner is fixated on a certain thought or worry, be open to hearing about it. Don’t try to fix the problem, just listen and be supportive.

    2. Be patient.
    ROCD can be a very frustrating condition, both for the sufferer and the partner. It’s important to remember that your partner is not choosing to be this way, and they are likely doing the best they can.

    3. Encourage your partner to seek professional help.
    If the ROCD is severe, it may be necessary to seek professional help. This can be a difficult decision, but ultimately it may be the best thing for both of you.

    4. Take care of yourself. It’s important to remember that you cannot control or fix your partner’s ROCD.
    You can only control how you react to it. Make sure to take care of yourself emotionally and mentally, and don’t hesitate to reach out to friends or family for support.

    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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  • OCD and Trauma

    OCD and Trauma

    When we think of trauma, we often think of events like car accidents, natural disasters, or physical or sexual abuse.

    However, trauma can also occur in response to less dramatic events, such as witnessing violence, being the victim of bullying, or growing up in a household where there was a lot of conflict.

    Trauma can have a major impact on our mental health, and one of the disorders it can contribute to is OCD. OCD is a mental illness that is characterized by intrusive, obsessive thoughts and repetitive, compulsive behaviors. People with OCD often feel like they have to do certain things in order to prevent something bad from happening. For example, someone with OCD might have a fear of germs and spend hours every day washing their hands and disinfecting their home. Or, someone with OCD might have a fear of being hurt, and so they might avoid leaving their house or driving.

    OCD can be a very debilitating disorder, and it is often made worse by trauma. This is because trauma can lead to feelings of fear, guilt, and powerlessness, which can trigger OCD symptoms.

  • 6 meditation tips for people with OCD

    6 meditation tips for people with OCD

    If you’re one of the many people who suffer from OCD, you know how difficult it can be to manage your symptoms and live a normal life. But there is hope!

    Meditation has been shown to be an effective tool in managing OCD symptoms. Here are six tips to help you get started:

    1. Choose a comfortable place to sit or lie down. You may want to close your eyes and focus on your breath.

    2. Start with a few minutes of meditation each day and gradually increase the amount of time you spend meditating.

    3. Be patient and don’t expect immediate results. It can take some time to see the benefits of meditation.

    4. When you have intrusive thoughts, try to observe them without judgment. Accept them as part of your experience and let them go.

    5. Practice mindfulness in your everyday life. Pay attention to the present moment and your surroundings. This can help you become more aware of your thoughts and feelings.

    6. Seek professional help if you feel like your OCD is severe and impacting your quality of life. A therapist can provide you with additional support and guidance.

    “The greatest weapon against stress is our ability to choose one thought over another.” – William James

    “If you want to conquer the anxiety of life, live in the moment, live in the breath.” – Amit Ray

    “Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom.” – Buddha

    OCD.app gives users short 15-second meditations on supportive and helpful thoughts. These brief relaxation moments conclude the daily exercise and reinforce the learning while allowing your brain to wind down.

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  • 5 CBT based techniques to help you with confidence

    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.

  • Can changing the way you think help you cope with OCD?

    Can changing the way you think help you cope with OCD?

    It is now well documented that negative thinking habits affect people’s ability to deal with mental challenges. Multiple studies in Cognitive Behavioral Therapy show that OCD symptoms can improve by working on appraisals and adaptive thinking.

    However, it is sometimes unclear what is the cause and what’s the effect: does OCD fuel negative thinking? or does negative thinking fuel OCD?

    Common belief looks at OCD as some kind of an entity with its own mind. Trying to battle and control this entity is tiring and often fruitless.

    One approach Cognitive Behavioral Therapy suggests is to look at OCD from a different angle – by dividing the cognitive process to two: controllable and uncontrollable thoughts.

    When dealing with OCD, we can have all kinds of thoughts – some disturbing or annoying. One useful approach is letting these uncontrollable thoughts go by, without trying to control or change them.

    There are two parts to this approach though: following these uncontrollable thoughts, we can have additional thoughts – that continue and build upon the negative story and strengthen it. These thoughts are actually something that we can control.

    To give an example: I had a disturbing thought about me doing something bad. This thought was uncontrollable. I’d better just let is go and forget all about it.

    Immediately after it, pop additional thoughts: maybe I’m a bad person? What if I did something bad? These thoughts seem as a logical progression from the original uncontrollable thought, but they are actually part of the story I’m telling myself.

    So how do I avoid getting into the story?

    Here we can use another technique. We give the story a name. Let’s name this story – “The story of me thinking disturbing thoughts and getting freaked out about being a bad person”. From now on, when I will have these thoughts, I will ask myself – “Do I want to tell myself the story of me thinking disturbing thoughts and getting freaked out about being a bad person?”

    Is the answer yes? then maybe I do actually want to get into this story. But I have to now know that this was my choice. It is not some kind of external or uncontrollable entity that caused me to get into the story. It was me!

    Is the answer no? Great, let’s try to not get into this story then. This was just a thought, and while it was disturbing and hard taking it in, I can cope with it.

    Obviously, these are just suggestions. There are many techniques. For example, by using our OCD app, we can learn to let go of negative thoughts, and offer alternative, more adaptive thoughts that can come instead and replace the negative thoughts.

    The main conclusion? Focus on the controllable, and make your new year helpful and supportive.

  • OCD vs. Anxiety: key differences

    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).

    OCDGeneral 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.

  • OCD test: to check or not to check?

    OCD test: to check or not to check?

    People who deal with OCD can often feel the urge to check. Constant checking can become a ritual.

    Checking comes in many forms: making sure the door is locked, checking body temperature, monitoring relationships and checking to see if harm was done to self or others.

    Due to the nature of constant checking, people who are diagnosed with OCD are advised to resist the urge to check. However, when treating OCD with CBT, or when self-managing OCD with a CBT based app, users are sometimes asked to take a self assessment that “tests their OCD” – in other words, take an OCD test.

    The question that arises is therefore: is it advised to take the self-assessment and “check” my OCD? Or does it have the potential to negatively affect our ability to deal with OCD and improve?

    Professor Guy Doron, co-founder of GGtude and the expert behind GG OCD app, says that it’s OK to take the assessment when advised by a professional psychologist. However, re-doing the OCD self assessment is unhelpful. “As a guide, just complete the assessment and go on to complete the daily exercises,” Prof. Doron adds.

    Living with OCD is challenging. But thankfully, it’s also a treatable disorder and professional help can be an effective way to reduce checking and checking urges. 

  • OCD Test: what it means about you?

    OCD Test: what it means about you?

    There are thousands of daily searches with the term “OCD test”, as people go online to seek help with their condition and try to assess their situation and diagnosis.

    One of the most commonly used assessment scales for OCD is Obsessive-Compulsive Inventory (OCI). It breaks up obsessive compulsive disorder into 42 items, that are divided to 7 parts: Washing, Checking, Doubting, Ordering, Obsessing Hoarding, and Mental Neutralising.

    OCI-R is a shorter OCD test, that uses just 18 questions instead of the original 42. There is also a newer, shorter version with just 4 questions (OCI-4).

    There are various tools online that use this scale as well as others.

    What your OCD test means about me?

    1. Assessments can be a good first step toward getting treatment.
    2. The score itself is just a number. It takes your subjective input and then, using data from previous research, outputs a score.
    3. A higher score means you are more likely to be suffering from OCD or related condition.
    4. This score can be used as a guide whether you should seek professional help for your condition.
    5. You can use the questions as a guide in order to better understand the condition you may be suffering from.

    What your OCD test doesn’t mean about me?

    1. Getting a certain result doesn’t mean you have OCD.
    2. Seeking help is recommended if you feel distressed, regardless of the test score.
    3. Never use self-assessment tools as medical advice. Always consult with you doctor.

    General information about OCD tests

    1. It’s not recommended to take tests too often. Try not to re-check your condition and focus on coping and recovery.
    2. Make sure whatever OCD test you take online, it has a privacy policy that clearly states that the information you provide is confidential.
    3. If you suffer from OCD, we strongly recommend that you seek help from a mental health professional in order to receive a proper diagnosis and support.

    Feel free to try our OCD Test and see for yourself.

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  • Can a mobile app help cope with OCD?

    Can a mobile app help cope with OCD?

    In the past, people coping with OCD who were looking for solutions had limited options. You could go see a psychiatrist, whose tools are psychotherapy and medicine. Later on, CBT (Cognitive Behavioral Therapy) introduced new protocols that proved to be effective for OCD.

    Nowadays, the gold standard for OCD remains CBT therapy, however there are new tools that use this methodology remotely or digitally. More often than before, people who want to solve a problem often search for an app that solves this problem. For example, if you want to improve your physical fitness, you may use an app for that.

    Apps have great potential as e-learning and training tools, because they are accessible, immediate and relatively easy to form habits with.

    So, when looking for an app to help deal with OCD, what should you look for?

    The 4 OCD app “must haves”

    1. Evidence based

    There are many products that promise the world, but not many of them are researched using academic methods and peer reviews. You want your app to have at least some sort of research backing and credibility. If possible, it should have actual on-product studies that are published in well known academic journals.

    2. Beyond articles and videos

    The power of apps is that they “applications” – meaning that they actually do stuff and not just serve as a browser. We are bombarded by information, but apps have the ability to transform the most relevant information into practice using daily tasks and activities.

    3. Great user experience and customer support

    You don’t want an app that someone uploaded to the app store ages ago but doesn’t provide support for. Search for apps that are being updated regularly, that provide with easy to use and intuitive user interface and that help you do what needs to be done as quickly and efficiently as possible.

    4. Privacy minded

    The last thing we want is that someone will use our private information for any purpose other than help us improve our coping with OCD. That’s why it’s important to use apps that clearly label their use of user data and their tracking policy.

    Most credible mental health apps know that and respect user privacy, but it’s always a good idea to check out this information. By the way, if an app uses anonymized tracking codes to drive downloads via marketing channels, it isn’t necessarily a problem. What is important is that the data isn’t shared and no identifiable user information is being shared across apps and platforms.

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  • Prof. Guy Doron answers your ROCD questions

    Prof. Guy Doron answers your ROCD questions

    This week, GGtude co-founder and CSO Prof. Guy Doron participated as a panelist in International OCD Foundation’s special event about Relationship OCD.

    Join IOCDF lead advocate Chris Trondsen, MS, AMFT, APCC and panelists Prof. Guy Doron, Dr. Danny S. Derby, and Zoe Homonoff as they discuss Relationship OCD (ROCD) and answer your questions.

  • 5 Techniques that can help you cope with OCD

    5 Techniques that can help you cope with OCD

    If you have been struggling with Obsessive-Compulsive Disorder (OCD), you know, all too well, that it can inflict an immense amount of pressure, distress, and conflict on your everyday life. OCD can get in the way of essentially everything you do, interfering with work, relationships, social outings, and your leisure time. Even in those moments when you try to relax—when you yearn for a break from the constant obsessions and compulsions—your OCD is still there, like a cloud, lingering over you at all times.

    Effectively managing OCD is possible. In fact, implementing effective cognitive and behavioral coping strategies can not only decrease and eliminate obsessions and compulsions, but it can also empower you as you discover your inner strength and courage to confront this challenging and trying disorder. Below we will discuss five of the most effective coping methods for your OCD.

    1. Exposure

    Challenging? Yes, it sure is. Exposure to your most feared situations or activities will require all of your innermost bravery. Most of all, executing this strategy takes your wholehearted commitment to ridding yourself of your obsessions and of performing compulsions.

    Exposure works by creating a hierarchy of the situations or activities that you avoid or fear and then gradually—at your own pace—exposing yourself without engaging in the compulsion. Think of exposure as getting comfortable with the things you dread and avoid the most.

    2. Use your imagination

    If actual exposure to your fears—and the situations, things, or activities that you avoid—seems like too much, too soon, there’s another very effective method of exposing yourself. Imaginal exposure is a strategy that involves picturing yourself in the feared or avoided situation as you successfully conquer those situations or tasks. If it means envisioning yourself touching a doorknob and then not washing your hands, imaging this scenario opens up the possibility that you can eventually build up to—and get comfortable with—not washing your hands afterwards in real-life.

    3. Relaxation training

    If you haven’t jumped on the mindfulness, deep breathing, or meditation bandwagon yet, don’t delay! These exercises are critical in managing your OCD. Relaxation strategies can alleviate tension, stress, and worry on the spot, but these techniques tend to have a cumulative effect. You will be able to see the benefits when you practice them every day.

    4. Identifying and replacing negative thoughts and beliefs

    The underlying force that contributes to and maintains your OCD are a myriad of negative thoughts and beliefs that you might not even be fully aware of. However, those negative cognitions are there and they certainly influence obsessions and compulsions.

    5. Preventing rituals and seeing what happens

    You can cope with OCD by doing your own, personal research experiment. Rituals are likely a big part of your daily life as you struggle with OCD, but you can take small steps to not do a certain ritual. The purpose of this is to see for yourself whether the consequence(s) that you fear most will actually occur. Since not doing a ritual might cause you to feel distress, fear, or other unpleasant emotions, you can begin this test by not doing a ritual that won’t stress you out too much, but will still challenge you a bit. Tell yourself that you will “just let this one go” as you stop yourself from doing the ritual. Then, watch and see if the scenario that you fear most actually occurs. This exercise breaks the connection you have created in your mind between the ritual and preventing something bad from happening. With practice and repetition, you can discover that the ritual has no real power. 

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    DISCLAIMER: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.