Blog

Designing a Calmer Mind: My Life with OCD and the Power of ocd.app
Hello to all, I’m Jan. I come from Singapore, and I work as an architect. English is not my first language, so please, bear with my words, but feel my emotions.

In my job, I design many buildings in Singapore. But for a long time, inside my head, it was like a storm. This storm, doctors call it Obsessive-Compulsive Disorder (OCD). It means many bad thoughts come and go, and I cannot push them away. One day, I think, “This building, will it fall?” even when it’s strong and steady. I remember one time when designing a house for a lovely family, a thought kept coming: “What if the roof isn’t right?” I went to the site in the middle of the night just to double-check. I found no problem, but my heart still raced with worry.

Then, my friend told me about ocd.app. At first, I thought, “How a small app on phone helps with such big head problem?” But I tried, and things started to change.

I learned about “cognitive restructuring” from the app, a technique from Cognitive Behavioral Therapy (CBT). It taught me how to change the way I see and react to my thoughts. And I wish to share with you three tips that helped me cope better:
1. Question Your Thoughts: Whenever a bad thought enters, don’t accept it right away. Ask yourself, “Is this thought based on truth? What evidence do I have?” Most times, you will find that the thought is just an illusion.
2. Replace Negative with Positive: When you identify a negative thought, think of a positive one to replace it. If I worry, “What if this building isn’t strong enough?”, I remind myself of all the successful projects I’ve completed and the training I’ve undergone.
3. Visualize Success: Imagine a situation where everything goes well. When I design, I sometimes get scared. But then, I close my eyes and visualize the building standing tall and proud, people admiring it, and everything being perfect.
ocd.app helped me practice these tips every day. It’s like a small teacher in my pocket, always there to guide.

So, if your mind also has storms like mine, or you know someone who does, maybe try ocd.app. It’s like an umbrella for the rain in the head.

Thank you for listening to my simple words and my big journey.

With warmth and hope,
Jan
October 28, 2023
Discovering Beck’s Cognitive Behavioral Theory: A Revelation in Mental Health
I still remember the day I stumbled upon Dr. Aaron T. Beck’s groundbreaking work on Cognitive Behavioral Therapy (CBT). As a psychologist, I’ve always been on the lookout for practical techniques to help my clients navigate their mental landscapes. The clarity and simplicity with which Beck described the interplay of thoughts, emotions, and behaviors was nothing short of revolutionary.

It felt like I had found the missing piece to a complex puzzle. I couldn’t help but delve deeper into his work, and today, I’m thrilled to share the profound implications of his theory, particularly in fostering a healthy inner monologue and its applications in the daily lives of those living with OCD.

— Prof. Guy Doron, Clinical psychologist and researcher

Aaron T. Beck’s CBT Theory Explained

Cognitive Behavioral Therapy, at its core, posits that our thoughts, emotions, and behaviors are all interconnected. Negative thought patterns can lead to distressing emotions and maladaptive behaviors, creating a vicious cycle. Beck emphasized that by identifying and challenging these negative thoughts, individuals can change their emotional state and behaviors, ultimately fostering a more positive and healthy mental environment.

For instance, consider someone who makes a small mistake at work and immediately thinks, “I am a complete failure.” This thought might lead to feelings of shame, sadness, or anxiety. Consequently, the person might avoid taking on new responsibilities or may procrastinate, reinforcing their initial negative belief about themselves.

Discovery of the inner monologue

In the 1960s, Dr. Aaron T. Beck, initially trained in psychoanalysis, was conducting research on the theories of depression. He sought to validate the psychoanalytic concepts, which posited that individuals with depression experienced suppressed anger and hostility. However, during his sessions, he began noticing a pattern that didn’t align with these notions. Patients frequently reported an ongoing stream of spontaneous, often negative, thoughts that popped into their minds.

This “automatic thinking,” as Beck termed it, represented a person’s inner monologue or self-talk. Intrigued, he began to probe deeper into these automatic thoughts and identified a connection between these thoughts, the feelings they produced, and the resulting behaviors. Recognizing the profound significance of this inner monologue, Beck theorized that by addressing and restructuring these automatic thoughts, one could directly influence their emotions and actions. This revelation became the cornerstone of his pioneering work in Cognitive Behavioral Therapy.

Maintaining a Healthy Inner Monologue

One of the central applications of Beck’s theory is in cultivating a healthier inner monologue. By recognizing, challenging, and replacing negative self-talk with more balanced, realistic thoughts, individuals can create a supportive internal environment.

This shift in inner monologue isn’t about unrealistically positive self-talk, but rather about accurate and constructive self-reflection. For example, instead of thinking “I can’t do anything right,” one might challenge this with the thought, “I made a mistake, but I’ve also done many things well. Everyone makes mistakes; it’s how we learn.”

CBT in Daily Life: Insights for People with OCD

Obsessive-Compulsive Disorder (OCD) is characterized by persistent, unwanted thoughts (obsessions) and repetitive behaviors or mental acts (compulsions). CBT offers invaluable tools for individuals with OCD in managing their symptoms.
1. Recognizing Obsessions: An individual with OCD might have a recurring thought like, “My hands are dirty and will cause illness.” Beck’s theory would encourage them to recognize this as an obsession and label it as such: “This is my OCD talking.”
2. Challenging and Reframing: Once the obsession is identified, the individual can challenge its validity. “Is there any real evidence that my hands are unclean right now? I just washed them an hour ago.”
3. Behavioral Experiments: Facing one’s fears is a core component of CBT for OCD. Instead of repeatedly washing their hands, the person might delay the action for a set period, noting any increase or decrease in anxiety.
4. Mindfulness and Grounding: When obsessions arise, grounding exercises like deep breathing or tactile engagement (e.g., holding onto a textured object) can redirect focus and provide immediate relief.
In conclusion, Dr. Aaron T. Beck’s Cognitive Behavioral Therapy provides a really important foundation for understanding and reshaping our inner monologue. By challenging and changing negative thought patterns, we can forge a healthier relationship with ourselves and the world around us, making it particularly transformative for individuals living with OCD.

The search for knowledge and our well-being

In today’s fast-paced world, there’s an ever-growing appetite for quick fixes and instant gratifications, extending even to our pursuit of mental well-being. Many are tempted by lists of “top five hacks” or “three-step solutions” to complex psychological issues, hoping for a swift bypass to enduring change. However, while these shortcuts might offer temporary relief, they often overlook the intricate machinery of the human mind. Diving deep into the theory and science behind our thoughts and behaviors can be an enlightening journey. Not only does it satiate our innate curiosity about ourselves, but it also equips us with a comprehensive understanding of our mental processes.

Armed with this knowledge, individuals can foster more profound, lasting transformations, and develop resilience against future challenges. Investing time in understanding the “why” and “how” of our psyche, rather than seeking only the “what,” lays the foundation for enduring mental health and growth.

I encourage people who are interested in improving their inner monologue to read more about Beck’s work – it is truly fascinating.
October 24, 2023

Pure O OCD Test: Understanding and Self-Assessing Intrusive Thoughts

Obsessive-Compulsive Disorder (OCD) is a mental health condition characterized by intrusive thoughts (obsessions) and the urge to perform repetitive behaviors or mental acts (compulsions) to alleviate the distress caused by these thoughts.

Pure O OCD

“Pure O” OCD, or primarily obsessive OCD, is a term often used in the OCD community to describe a subtype where the sufferer experiences obsessions without overt compulsions. However, it’s worth noting that “Pure O” can be a misnomer, as individuals with this subtype might still engage in covert, or mental, compulsions.

Take the Pure O OCD Quiz

This quiz helps identify potential OCD symptoms, focusing on intrusive thoughts, fears, compulsions, and their impact on daily life and relationships. It’s a tool for self-awareness, not diagnosis.

Ready to begin your OCD test quiz?

Start the Pure O OCD Quiz

A Glimpse Inside My Mind: The Silent Struggles of Pure O OCD

The sun filtered through my bedroom window, casting golden rays on the familiar blue walls. On any ordinary day, this would have been a pleasant sight, but not today. Not when my mind was clouded with an intrusive thought that had been gnawing at me since I woke up.

“Did I wish harm on my cat?” The thought jolted me out of sleep earlier this morning. It’s absurd. I adore my cat, Mr. Whiskers. But the harder I tried to brush the thought aside, the more it clung to me, looping endlessly like a broken record.

I sat up, rubbed my temples, and tried to shake off the thought. My room, a sanctuary filled with bookshelves and art supplies, felt a little less inviting today. I grabbed a sketchbook, thinking maybe sketching could distract me. As my pencil danced across the paper, I drew a pair of eyes. But then, another intrusive thought – “What if I drew something offensive or inappropriate?” Anxiety coursed through me, and the art supplies were promptly set aside.

Breakfast was no respite. As I spread jam on my toast, a rogue idea popped up. “What if I poisoned the jam?” Ridiculous! I knew I hadn’t. I made the jam myself, with strawberries from my garden. But the doubt had been planted. The toast remained uneaten.

Seeking some form of normalcy, I decided to catch up on emails. But each time my fingers hovered over the keyboard, I was bombarded with yet another intrusive thought. “What if I send something hateful? What if I misunderstood and replied rudely?” Every email took three times longer to write as I reread, reassured myself, and rewrote sentences.

By the afternoon, I felt drained. A simple walk in the park should help, I thought. The greenery, the chirping birds – nature always calmed me. However, as I walked past a stranger with a baby, my mind betrayed me again. “What if you wanted to hurt that baby?” Panic surged through me. I hurried home, avoiding eye contact with anyone.

Evening came, and I found solace in my favorite sitcom. But halfway through, a scene where a character lied triggered another round of intrusive thoughts. “Have I lied? Have I ever cheated someone? Do I secretly want to be bad?”

I sought comfort in my partner, Alex, who’s seen me through many such episodes. “Honey,” I whispered, tears rolling down, “I’m scared of my thoughts. Why do they torment me?”

Alex took my hand, “Pat, it’s the OCD. These thoughts are not you. They’re just glitches in the brain. We’ll get through this, like always.”

My life with Pure O OCD isn’t easy.

To many, I seem perfectly fine. My battles are silent, fought within the confines of my mind. But with the help of therapy, loved ones, and understanding my condition, I’m learning to differentiate between my true self and the uninvited thoughts that sometimes plague me. Every day is a step towards regaining control.
Pat, living with “Pure O” OCD

Self-Assessment for Pure O OCD

If you suspect you have Pure O OCD, consider the following signs and thinking patterns. However, remember that only a qualified mental health professional can provide an accurate diagnosis:

Intrusive and Unwanted Thoughts: You experience distressing and unwanted thoughts that seem to come out of nowhere. These can revolve around harm, relationships, sexuality, morality, or existential fears, among others.
Distress and Anxiety: These thoughts cause significant distress, anxiety, or discomfort.
Mental Rituals: Even though you might not exhibit outward compulsive behaviors, you might engage in internal rituals like mentally reassuring yourself, praying, or trying to think “good” thoughts to counter the “bad” ones.
Avoidance: You may avoid situations, places, or even people that trigger or could potentially trigger these thoughts.
Seeking Reassurance: You often seek reassurance from others or even from online sources about the nature and meaning of your thoughts.
Recognizing the Irrationality: Despite the distress they cause, you might recognize that these thoughts are a product of your mind and not representative of your true desires or character.

Common Thinking Patterns in Pure O OCD

Catastrophizing: Believing that the worst-case scenario will happen based on the intrusive thoughts.
Over-Responsibility: Feeling that you’re responsible for preventing imagined catastrophes or harm.
Thought-Action Fusion: Believing that thinking something is equivalent to doing it or wanting to do it.
Perfectionism: Believing that you must have complete control over your thoughts and that any unwanted thought is a sign of moral failure.
Doubt and Uncertainty: Constantly questioning and doubting oneself, one’s thoughts, or one’s memories.

Effects in Real Life

Pure O OCD can have profound effects on an individual’s daily life:

Social Isolation: Fear of being judged or misunderstood might lead to avoiding social situations or relationships.
Decreased Productivity: Continuous rumination and mental rituals can take up a significant amount of time, leading to decreased efficiency at work or school.
Strained Relationships: Loved ones might struggle to understand the internal torment, leading to misunderstandings or feelings of frustration.
Mental Exhaustion: Continuously battling intrusive thoughts can be mentally exhausting, leading to fatigue, decreased concentration, and even depression.
Avoidance of Triggers: Individuals might avoid movies, books, news, or certain places and people that they associate with their intrusive thoughts.

Does ‘Pure O’ OCD need a specific of approach different to OCD?

Pure O OCD (Pure Obsessional OCD) often requires a somewhat different approach to treatment compared to traditional OCD. The key differences in treatment stem from the nature of Pure O, which is characterized primarily by intrusive, distressing thoughts without the visible compulsions typically associated with traditional OCD.

Conclusion

If you recognize these signs and patterns in yourself, it’s essential to consult with a mental health professional who specializes in OCD. Cognitive Behavioral Therapy (CBT), particularly Exposure and Response Prevention (ERP), has shown to be effective in treating OCD, including the “Pure O” subtype. Remember, OCD is a treatable condition, and with the right support and interventions, individuals can lead fulfilling lives.

Take the OCD Test (Self assessment)

Start the Pure O OCD Quiz

	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)

Get the app

October 22, 2023

Resentment in Relationships and ROCD: Understanding the Cognitive Connection
In any romantic relationship, emotions run deep. Love, passion, and shared experiences form a strong bond, but along the journey, misunderstandings and conflicts can arise. Sometimes, negative emotions such as resentment can build up, potentially influencing our perceptions and reactions towards our partners.

When combined with Relationship Obsessive-Compulsive Disorder (ROCD), a subset of Obsessive-Compulsive Disorder (OCD), the scenario can become especially challenging. This article delves into the cognitive interplay between resentment and ROCD, offering insights and tips for understanding and management.

Understanding Resentment in Relationships

Resentment is a multifaceted emotion. At its core, resentment involves harboring negative feelings and grudges against someone due to perceived wrongs. In relationships, this can emerge from many scenarios:
- Perceived Inequity: One partner feels they are putting more into the relationship than they are getting out, be it in terms of effort, emotional support, or finances. Example: Sarah always feels that she is the one planning date nights, vacations, and other activities. Over time, she starts to resent her partner, Mark, for not taking the initiative.
- Unresolved Conflicts: Arguments or disagreements that aren’t adequately addressed can linger, leading to festering feelings of bitterness.
- Unmet Expectations: When we expect certain behaviors from our partners and these aren’t met, resentment can grow.
Relationship Obsessive-Compulsive Disorder (ROCD)

ROCD involves intrusive, unwanted, and distressing thoughts about one’s relationship. Individuals with ROCD constantly doubt the rightness, worth, or longevity of their relationship. This can manifest in two main ways:
1. Partner-focused obsessions: Doubting the qualities or suitability of one’s partner. Example: Jake constantly questions whether his partner, Laura, is intelligent enough for him, even though he knows, rationally, that she is smart and they have deep, engaging conversations.
2. Relationship-focused obsessions: Doubting the overall “rightness” of the relationship. Example: Mia often finds herself ruminating on whether she feels “love” in the right way or if her relationship with Ryan is as passionate as it should be.
The Cognitive Interplay

When resentment is present in a relationship, it can act as a trigger or amplifier for ROCD symptoms. The lingering negative emotions can make an individual more prone to doubt and obsess over their relationship’s worthiness.

For instance, if Sarah, who already harbors resentment against Mark for not initiating activities, develops ROCD symptoms, her intrusive thoughts might intensify. She might question not just Mark’s involvement but also whether they’re truly compatible or if he genuinely loves her.

Exploring Cognitive Themes

Our cognitive processes play a pivotal role in how we perceive, interpret, and react to the world around us. Within relationships, specific cognitive themes or patterns can significantly impact our behaviors and emotional experiences. Some of these themes include “not just right” feelings, fear of commitment, and the quest for a “perfect relationship.” Let’s delve deeper into these themes to understand their nature and influence.

1. “Not Just Right” Feelings

Originating from the OCD literature, the “not just right” experience (NJRE) refers to an uncomfortable feeling that something is off or not as it should be. Though not always tied to any tangible evidence, this sensation prompts individuals to engage in behaviors or mental acts to alleviate the discomfort.
- Manifestation in Relationships: NJREs can lead individuals to constantly adjust or seek changes in their relationship, hoping to achieve a feeling of “rightness.” For example, they might continually re-evaluate their feelings for their partner or incessantly adjust aspects of their shared living space.
- Impact: These feelings can cause stress, anxiety, and dissatisfaction. Partners might feel undue pressure or confusion due to the persistent adjustments or checks.
2. Fear of Commitment

Fear of commitment, often stemming from previous negative experiences or internalized beliefs, is the apprehension or avoidance of long-term partnership or marriage.
- Manifestation in Relationships: Those fearing commitment might avoid labels, be reluctant to plan for the future, or frequently question the relationship’s longevity. They may also dread discussions about future goals, moving in together, or marriage.
- Impact: This fear can hinder relationship progression and create insecurity. Partners might feel rejected or uncertain about the relationship’s future.
3. “Perfect Relationship” Beliefs

The modern age, influenced heavily by media and societal expectations, often propagates an idealized version of romantic relationships. This has given rise to the belief that relationships should be flawless.
- Manifestation in Relationships: Individuals might constantly compare their relationships to others (real or fictional) and feel discontent if theirs doesn’t measure up. They might believe that true love should be free of conflicts, or that the “right” partner would always understand them without communication.
- Impact: The quest for perfection can lead to chronic dissatisfaction. Minor disagreements might be blown out of proportion, or partners might be frequently switched in search of the “perfect” match.
Navigating These Cognitive Themes:
1. Self-awareness: Recognizing and understanding these cognitive patterns is the first step toward addressing them. Reflect on your feelings and beliefs, and try to discern if they are based on reality or distorted cognitive patterns.
2. Open Communication: Discuss your feelings and fears with your partner. This can foster understanding and prevent misinterpretations.
3. Challenge Distorted Beliefs: Cognitive Behavioral Therapy (CBT) techniques, like cognitive restructuring, can help individuals identify and challenge irrational beliefs, replacing them with more balanced thoughts.
4. Educate Yourself: Understanding the roots and triggers of these cognitive themes can help in managing them. Reading up or attending relationship workshops can provide valuable insights.
5. Seek Professional Help: If these cognitive patterns severely impact your relationship or well-being, consider seeking therapy. A trained therapist can provide coping strategies and insights.
In summary, while these cognitive themes can challenge relationships, understanding and addressing them can pave the way for healthier, more fulfilling romantic connections.

Physical Resentment in Relationships: A CBT Perspective

Physical resentment in relationships refers to the visceral, bodily reactions one might experience in response to negative feelings or unresolved issues within a romantic relationship. Instead of purely emotional responses, such as anger or sadness, the individual feels the resentment in their body—this might manifest as a tension in the stomach every time a particular topic is broached or a tightening of the chest when thinking about a specific incident. From a Cognitive Behavioral Therapy (CBT) perspective, these physical sensations are deeply interconnected with our thoughts and emotions.

Understanding Physical Resentment Through CBT:

1. Cognitive Appraisals:
CBT posits that our emotions and bodily reactions are influenced by our cognitive appraisals or interpretations of situations. If someone perceives their partner’s actions as a betrayal or feels unheard, this negative appraisal can lead to both emotional and physical reactions. The body, in essence, echoes the mind’s distress.

2. Behavioral Connections:
Over time, certain behaviors or triggers in a relationship can become paired with physical sensations. For instance, if one’s partner often checks their phone during conversations and this is perceived as dismissive, merely seeing the partner with their phone might evoke physical resentment like a knot in the stomach.

Addressing Physical Resentment in Relationships with CBT:

1. Identify and Challenge Cognitive Distortions:
CBT techniques can help individuals recognize distorted thoughts that might be fueling physical resentment. For instance, if someone thinks, “My partner is always ignoring me,” they can challenge this generalization by seeking evidence for and against this belief.

2. Somatic Awareness:
Becoming more aware of one’s bodily sensations is crucial. Mindfulness exercises, often integrated into modern CBT, can help individuals tune into their physical sensations without immediate judgment, helping to decouple the automatic link between triggers and physical resentment.

3. Exposure Techniques:
Gradual exposure to the triggering situation, while using relaxation techniques, can help desensitize the physical response. For instance, discussing a contentious topic while practicing deep breathing can help manage and eventually reduce the physical sensations of resentment.

4. Communication Skills:
One of the pillars of CBT in couples therapy is enhancing communication skills. Being able to communicate feelings of resentment, both emotional and physical, can prevent these feelings from festering and intensifying.

5. Establishing Healthy Boundaries:
CBT can also assist individuals in setting and maintaining healthy boundaries. If certain behaviors consistently evoke physical resentment, addressing them and establishing boundaries can be crucial.

6. Relaxation Techniques:
Teaching individuals methods to relax, such as deep breathing or progressive muscle relaxation, can help counteract the immediate physical sensations of resentment.

In conclusion, physical resentment in relationships is a palpable testament to the intertwined nature of our thoughts, emotions, and bodily sensations. Through CBT, individuals can learn to recognize, understand, and manage these reactions, leading to healthier relationship dynamics.

Cognitive Tips for Managing Resentment and ROCD
1. Awareness is Key: Recognize and label your feelings. Are you feeling resentment? Are you having intrusive doubts about your relationship? By identifying these emotions and thoughts, you create a space to address them.
2. Challenge Distorted Thoughts: Cognitive restructuring, a staple of Cognitive Behavioral Therapy (CBT), involves identifying and challenging irrational thoughts. If you find yourself thinking, “My partner never supports me,” ask yourself for evidence supporting and refuting this belief.
3. Communicate Openly: Address feelings of resentment directly with your partner. Open conversations can lead to resolutions and prevent grudges from forming.
4. Practice Mindfulness: Mindfulness meditation can help individuals stay present, reducing the power of intrusive thoughts characteristic of ROCD.
5. Seek Professional Help: If ROCD symptoms are overwhelming, consider seeking a therapist skilled in CBT. They can provide tools and techniques to manage obsessions and compulsions.
In conclusion, the interplay between resentment and ROCD can make relationships challenging. However, with awareness, effective communication, and cognitive strategies, couples can navigate these hurdles, fostering understanding and growth.
October 19, 2023
Building Cognitive Resilience in Individuals with OCD: Addressing Maladaptive Beliefs
Obsessive-Compulsive Disorder (OCD) is a debilitating condition that is characterized by intrusive, unwanted thoughts (obsessions) and repetitive behaviors or mental acts (compulsions). While various treatments exist, one effective approach is Cognitive Behavioral Therapy (CBT), which focuses on the relationship between thoughts, feelings, and behaviors. Cognitive resilience is the ability to adapt positively and recover from adversity. In the context of OCD, fostering cognitive resilience can help individuals challenge and replace maladaptive beliefs that contribute to the disorder.

The Role of Maladaptive Beliefs in OCD

Maladaptive beliefs play a pivotal role in the onset and maintenance of OCD symptoms. Some common maladaptive beliefs associated with OCD include:
1. Overestimation of threat: “If I don’t wash my hands, I’ll certainly get sick.”
2. Intolerance of uncertainty: “I need to check the stove repeatedly; otherwise, something terrible might happen.”
3. Perfectionism: “I have to do this ritual perfectly, or it doesn’t count.”
4. Exaggerated responsibility: “It’s my job to prevent harm at all costs.”
These beliefs can negatively impact resilience as they perpetuate anxiety, increase avoidance behaviors, and decrease an individual’s ability to cope with stressors.

The Impact of Negative Thinking on Resilience

A body of research suggests that negative thinking styles can hinder resilience.
- Ruminative Thinking: Segerstrom et al. (2000) found that repetitive negative thinking, especially rumination, can delay recovery from stress and compromise the immune function.
- Catastrophizing: Studies have shown that catastrophizing, or imagining the worst-case scenario, can intensify pain perception, elevate stress levels, and reduce the ability to adapt to challenging situations (Sullivan et al., 2001).
- Personalization: Taking responsibility for things beyond one’s control can lead to feelings of guilt and reduce one’s belief in their ability to cope (Burns, 1980).
Strategies to Build Cognitive Resilience in OCD
1. Cognitive Restructuring: This involves identifying and challenging maladaptive beliefs, then replacing them with more balanced and realistic thoughts.
2. Exposure and Response Prevention (ERP): By facing fears and reducing compulsions, individuals can develop a greater tolerance for anxiety and uncertainty, strengthening resilience.
3. Mindfulness and Acceptance: Instead of trying to eliminate intrusive thoughts, accepting their presence without reacting to them can reduce their impact (Twohig, Hayes, & Masuda, 2006).
4. Enhancing Positive Beliefs: Focusing on personal strengths and fostering a growth mindset can boost confidence in handling challenges (Dweck, 2006).
5. Building a Support System: Social support has been consistently linked to greater resilience. Encourage individuals to seek support from trusted friends, family, or support groups.
Conclusion

For individuals with OCD, maladaptive beliefs can erode resilience and perpetuate the cycle of obsessions and compulsions. However, by employing CBT strategies, it’s possible to challenge and modify these beliefs, fostering a stronger sense of cognitive resilience. Through persistent effort and the right tools, individuals with OCD can lead more adaptive and fulfilling lives.

References:
- Burns, D. D. (1980). Feeling good: The new mood therapy. Signet.
- Dweck, C. (2006). Mindset: The new psychology of success. Random House Incorporated.
- Segerstrom, S. C., Tsao, J. C., Alden, L. E., & Craske, M. G. (2000). Worry and rumination: Repetitive thought as a concomitant and predictor of negative mood. Cognitive therapy and research, 24(6), 671-688.
- Sullivan, M. J., Thorn, B., Haythornthwaite, J. A., Keefe, F., Martin, M., Bradley, L. A., & Lefebvre, J. C. (2001). Theoretical perspectives on the relation between catastrophizing and pain. Clinical Journal of Pain, 17(1), 52-64.
- Twohig, M. P., Hayes, S. C., & Masuda, A. (2006). Increasing willingness to experience obsessions: Acceptance and commitment therapy as a treatment for obsessive-compulsive disorder. Behavior Therapy, 37(1), 3-13.
October 19, 2023

Breathing and Relaxation in Times of Hardship: A Cognitive Behavioral Perspective

Breathing and Relaxation in Times of Hardship: A Cognitive Behavioral Perspective

In a world punctuated by challenges, uncertainties, and unforeseen adversities, our responses to hardship can either amplify our suffering or lead us towards resilience and growth. Cognitive Behavioral Therapy (CBT) emphasizes the inextricable connection between our thoughts, feelings, and behaviors. Within this framework, certain cognitive biases or distortions can skew our perceptions of reality, especially during tough times. One tool in the CBT arsenal that is often overlooked yet remarkably potent is the practice of breathing and relaxation. This article delves into the importance of these practices and highlights a few relevant cognitive distortions.

Breathing and Relaxation: The Natural Remedies

Stress Response Attenuation: When faced with stress, our bodies activate the “fight or flight” response. While this is evolutionarily adaptive for immediate threats, chronic activation can be detrimental. Controlled breathing and relaxation exercises can counteract this response by activating the body’s parasympathetic system, promoting a state of calm.
Focus on the Present: Engaging in mindfulness breathing anchors the mind to the present moment. It disrupts ruminative or catastrophizing patterns and helps redirect attention away from distressing thoughts, fostering clarity and objectivity.
Enhanced Cognitive Control: Regular relaxation practices can increase one’s cognitive flexibility. This is vital in challenging situations where one needs to adapt, reframe, or find creative solutions.

Cognitive Biases/Distortions and Hardship

Catastrophizing: This is the tendency to believe that the worst will happen. For instance, after a minor setback at work, one might think, “I’m going to lose my job.” Breathing exercises can act as a pattern interrupt, breaking the cycle of escalating negative thoughts.
Overgeneralization: Here, one might use a single negative event to make broad conclusions. A single criticism might lead someone to believe, “Nobody likes anything I do.” Regular relaxation practices can help in challenging and reframing these overgeneralizations.
Emotional Reasoning: This is the belief that because we feel a certain way, it must be true. “I feel overwhelmed, so I must be incapable.” Breathing techniques can help one detach from their emotions momentarily, allowing them to view situations more objectively.
Personalization: Taking personal responsibility for events outside of one’s control is another distortion. For instance, “My partner is upset; it must be my fault.” Relaxation exercises can aid in gaining perspective and understanding the multifaceted nature of situations.

Incorporating Breathing and Relaxation into Daily Routines

To harness the benefits of these techniques:

Start Simple: Begin with just a few minutes of focused breathing daily. Over time, increase the duration and perhaps explore other relaxation techniques like progressive muscle relaxation or guided imagery.
Stay Consistent: Like any skill, the benefits of relaxation and breathing exercises amplify with consistent practice.
Seek Guidance: Consider joining a meditation group, downloading a mindfulness app, or consulting with a CBT therapist for structured guidance.

In conclusion, while hardships are an inevitable part of life, how we respond to them can make a significant difference in our well-being. Breathing and relaxation techniques, grounded in the principles of CBT, offer a readily accessible and effective way to navigate challenges, ensuring that our cognitive biases don’t add to our burdens. By recognizing and challenging our distortions and employing these calming practices, we equip ourselves with a powerful toolkit for resilience and growth.

	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)

Get the app

October 17, 2023

Preparing for Financially Tough Times: A Cognitive Guide for Individuals with OCD

Financial challenges can be daunting for anyone, but for individuals with Obsessive-Compulsive Disorder (OCD), the cognitive distortions that often accompany the disorder can amplify the stress. It’s essential to recognize and address these cognitive distortions to navigate financial difficulties more effectively. This article will focus on understanding these distortions and offering strategies to balance supportive thinking.

Understanding Cognitive Distortions in OCD

Cognitive distortions are irrational or exaggerated thought patterns that can influence one’s beliefs, emotions, and behaviors. For individuals with OCD, these distortions can be particularly intense, leading to heightened anxiety and compulsive behaviors. Some common negative thinking themes include:

Catastrophization: This involves imagining the worst possible outcome. For instance, if faced with a financial setback, someone might immediately think they’ll end up homeless or bankrupt, even if that’s a distant possibility.
Black and White Thinking: Also known as “all-or-nothing” thinking, this distortion involves seeing situations in extremes. For example, if someone can’t save a specific amount of money, they might think it’s not worth saving at all.
Hopelessness: This is the belief that nothing will improve, regardless of effort or changes made. Someone might think, “I’ll always be in debt, so why bother trying?”

Balancing Supportive Thinking

To counter these distortions, it’s crucial to cultivate a balanced and supportive mindset. Here are some strategies:

Reality Testing: When faced with a negative thought, ask yourself, “Is this thought based on facts or assumptions?” For instance, if you think you’ll never recover from a financial setback, list out the reasons why this might not be true. Maybe you’ve overcome challenges before, or perhaps you have resources you haven’t considered.
Avoid Overgeneralization: Instead of thinking, “I always mess up my finances,” try to remember specific instances where you managed your money well. This can help break the cycle of negative generalizations.
Embrace Shades of Gray: Instead of black and white thinking, try to see the nuances in situations. Maybe you can’t save a large amount right now, but saving a smaller amount is still a positive step.
Seek External Perspectives: Talk to trusted friends or family about your financial worries. They might offer a fresh perspective or even solutions you hadn’t considered.
Practice Mindfulness and Meditation: These techniques can help ground you in the present moment, reducing anxiety and helping you approach problems with a clear mind.
Celebrate Small Wins: Instead of focusing solely on big financial goals, celebrate the small steps you take towards financial stability. This can boost your confidence and motivation.

Conclusion

Financial challenges can be stressful, but for individuals with OCD, the accompanying cognitive distortions can make the situation seem even more dire. Recognizing and addressing these distortions is crucial. By cultivating a balanced and supportive mindset, individuals with OCD can navigate financial difficulties with resilience and hope. Remember, seeking professional help, like cognitive-behavioral therapy, can also be beneficial in managing OCD and related cognitive distortions.

	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)

Get the app

October 1, 2023

OCD: Reassurance-seeking vs. seeking support

Bonjour, I’m Marie, a 30-year-old designer from Paris. For years, my life was overshadowed by a constant need for reassurance, which I later understood was tied to my OCD.

In my profession, precision and attention to detail are paramount. Every time I completed a design, I’d be overwhelmed with doubt. ‘Is this good enough? What if the client hates it? Did I make a mistake?’ These thoughts consumed me. I’d send my designs to friends, family, and even colleagues, not for genuine feedback, but for them to tell me it was okay.

I remember one particular instance when I was working on a logo for a renowned brand. I must’ve asked my best friend, Claire, at least ten times in one day if she thought it was perfect. Each time, she’d reassure me, but the relief was fleeting. Within minutes, the anxiety would return, and I’d find another reason to doubt my work.

It wasn’t just work, though. I’d ask my partner if he loved me multiple times a day, needing to hear the words to quell the rising panic inside. I’d check the stove repeatedly before leaving the house, and then text my neighbor to check it for me, just to be ‘extra sure.’
Marie

Reassurances: what am I doing wrong?

Reassurance-seeking and seeking support are two behaviors that can appear similar on the surface, but they serve different functions, especially in the context of Obsessive-Compulsive Disorder (OCD). Understanding the distinction between the two can be crucial for those with OCD and their loved ones, as it can influence the course of the disorder and the effectiveness of treatment.

Reassurance-seeking:

Definition: This refers to the compulsive need to repeatedly seek confirmation that one’s fears or obsessions are unfounded. For someone with OCD, this might manifest as constantly asking loved ones if everything is okay, if they’ve done something correctly, or if they’re a good person.
Purpose: The primary goal of reassurance-seeking is to alleviate the anxiety or distress associated with an obsession. However, this relief is typically short-lived, leading the individual to seek reassurance again and again.
Impact on OCD: Reassurance-seeking can be counterproductive. While it might provide temporary relief, it reinforces the obsessive-compulsive cycle. The more one seeks reassurance, the more they come to rely on it, and the stronger the obsessions can become.

Seeking Support:

Definition: This refers to reaching out for emotional, psychological, or practical assistance in coping with challenges, including those posed by OCD.
Purpose: The goal of seeking support is to gain understanding, empathy, and tools to manage or overcome the challenges faced. This might involve discussing feelings, learning coping strategies, or getting feedback on how to handle specific situations.
Impact on OCD: Seeking genuine support can be beneficial for someone with OCD. It can provide emotional relief, foster resilience, and offer strategies to break the obsessive-compulsive cycle.

Understanding the Difference for Better Coping with OCD:

Avoiding Reinforcement of Obsessions: Recognizing the difference helps individuals with OCD and their loved ones avoid inadvertently reinforcing the disorder. When loved ones consistently provide reassurance, they might unintentionally perpetuate the OCD cycle. By understanding this, they can offer support without feeding into the compulsions.
Promoting Healthy Coping Mechanisms: By distinguishing between the two behaviors, individuals with OCD can be encouraged to develop healthier coping mechanisms, such as cognitive-behavioral techniques, instead of relying on short-term fixes like reassurance.
Enhancing Treatment Effectiveness: Effective OCD treatments, like Exposure and Response Prevention (ERP), often involve facing obsessions without resorting to compulsions. Understanding the counterproductive nature of reassurance-seeking can make individuals more committed to these therapeutic techniques.
Building Genuine Connections: When individuals with OCD seek genuine support instead of mere reassurance, they can build deeper, more authentic connections with their loved ones. This can lead to a more profound understanding of the disorder and foster a supportive environment for recovery.

In summary, while both reassurance-seeking and seeking support involve reaching out to others, their impact on OCD is markedly different. Recognizing and addressing these differences can significantly enhance the coping and recovery process for those with OCD.

	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)

Get the app

September 18, 2023

Oversharing and OCD (tips inside)

Note: It’s important to note that not everyone with Obsessive-Compulsive Disorder (OCD) will “overshare,” and the reasons for sharing personal information can vary widely among individuals, both with and without OCD.

Reasons for oversharing

There are some reasons that might explain why some individuals with OCD might be more prone to oversharing:

Seeking Reassurance: One of the hallmarks of OCD is the need for reassurance. Individuals with OCD often experience intrusive thoughts that cause them distress, and they might share these thoughts with others to seek validation or reassurance that everything is okay.
Reducing Shame: Talking about one’s experiences, especially those that might be stigmatized, can be a way to reduce feelings of shame or isolation. By sharing, individuals with OCD might feel less alone in their struggles.
Compulsion: For some, the act of sharing or confessing might itself be a compulsion. They might feel a strong urge to share certain thoughts or behaviors with others, even if it’s not socially appropriate.
Building Understanding: People with OCD might overshare as a way to help others understand their experience. This can be especially true if they feel misunderstood or stigmatized by their condition.
Coping Mechanism: Talking about one’s feelings or experiences can be therapeutic. For some, sharing might be a way to process and cope with their OCD symptoms.
Seeking Connection: Sharing personal experiences can be a way to connect with others on a deeper level. For someone with OCD, this might be especially important if they feel isolated or misunderstood because of their condition.
Lack of Awareness: In some cases, the individual might not be fully aware of social norms or might not recognize that they are oversharing.

It’s essential to approach individuals with empathy and understanding, recognizing that everyone’s experience with OCD is unique. Oversharing might be a symptom or coping mechanism for some, but not for others. If someone is sharing personal information with you, it’s crucial to respond with kindness and support, even if you set boundaries on the type of information you’re comfortable discussing.

Why is seeking reassurances a problem?

Seeking reassurance and oversharing can be interconnected in the context of OCD. When someone with OCD seeks reassurance, they might overshare personal details, fears, or intrusive thoughts in their quest to obtain the comfort or validation they’re looking for. Here’s how the two behaviors can intertwine:

Detailed Narration of Obsessions: In the process of seeking reassurance, an individual might provide an exhaustive account of their obsessive thoughts or fears, even if the listener is not familiar or comfortable with such details. For instance, Wesley might describe in great detail the exact route he took, the specific sounds he heard, and the numerous times he’s felt this way in the past, all to convey the depth of his anxiety and to get a more “accurate” reassurance.
Repetitive Sharing: Just as someone with OCD might repeatedly check a door or wash their hands, they might also repeatedly share the same concerns with different people, hoping to gather multiple opinions or reassurances. Wesley might tell multiple friends or coworkers about his driving fears on the same day, seeking validation from each person.
Sharing Inappropriate or Intimate Details: In the quest for reassurance, the individual might share details that others might consider too personal or inappropriate for the context. For example, Wesley might share his fears with a casual acquaintance or during a work meeting, not recognizing that it’s not the right setting for such a discussion.
Seeking Validation for “Taboo” Thoughts: OCD can sometimes involve intrusive thoughts that are socially taboo or distressing. In the process of seeking reassurance, an individual might share these thoughts, even if they are deeply personal or potentially shocking to the listener.
Misinterpreting Social Cues: In their heightened state of anxiety and preoccupation with their obsessions, someone with OCD might not pick up on social cues that indicate the listener is uncomfortable or that they’ve shared enough. They might continue to provide more and more details, thinking it’s necessary for obtaining the reassurance they seek.

In essence, the act of oversharing can be a manifestation of the reassurance-seeking behavior. The individual might believe that by providing all the details, no matter how personal or extensive, they can obtain a more “complete” reassurance. However, this can sometimes lead to social challenges, as listeners might feel overwhelmed or unsure of how to respond.

How is this analyzed from CBT perspective?

According to Cognitive Behavioral Therapy (CBT) models, particularly as they relate to OCD, there are several problems associated with reassurance-seeking and the associated behavior of oversharing:

Reinforcement of Obsessive Thoughts: Reassurance-seeking can inadvertently reinforce the validity of the obsessive thoughts. Each time an individual seeks and receives reassurance, it can validate the idea that their concern was legitimate and needed addressing, even if it was irrational.
Temporary Relief: While reassurance might provide temporary relief from anxiety, it doesn’t offer a long-term solution. The individual often finds themselves back in the same cycle of obsessive thoughts and reassurance-seeking, creating a repetitive and unproductive loop.
Strengthening of Compulsions: The act of seeking reassurance can become a compulsion in itself. Over time, the individual might feel an increasing need to seek out reassurance more frequently or from more sources, further entrenching the behavior.
Avoidance of Underlying Issues: Continually seeking reassurance can prevent the individual from confronting and addressing the underlying fears or beliefs that drive their obsessive thoughts. This avoidance can hinder progress in therapy and personal growth.
Strained Relationships: Oversharing and constant reassurance-seeking can strain personal relationships. Friends, family, or colleagues might become frustrated, overwhelmed, or unsure of how to respond. This can lead to feelings of isolation for the individual with OCD.
Misinterpretation of Reality: Relying heavily on external validation can distort an individual’s perception of reality. They might begin to doubt their own judgment and become overly dependent on others for confirmation.
Decreased Self-Efficacy: Constantly seeking reassurance can erode an individual’s confidence in their ability to handle situations or make decisions on their own. This can lead to decreased self-efficacy, or belief in one’s ability to achieve goals or cope with challenges.

The tips

Refraining from reassurance-seeking and oversharing can be challenging, especially for individuals with OCD, but with practice and the right strategies, it’s possible to reduce these behaviors. Here are some tips:

Awareness: Recognize and label the behavior. Before you can change a behavior, you need to be aware of it. When you feel the urge to seek reassurance or overshare, acknowledge the impulse.
Delay the Urge: If you feel the need to seek reassurance, try to delay the action. Tell yourself you’ll wait for a specific amount of time (e.g., 10 minutes, an hour) before acting on the urge. Often, the impulse will decrease in intensity over time.
Journaling: Instead of sharing your thoughts or fears with someone else, write them down in a journal. This can provide an outlet for your feelings without seeking external validation.
Set Boundaries: If you’re prone to oversharing, set some personal boundaries for yourself. Before sharing, ask yourself if the information is relevant, appropriate for the context, and beneficial to the conversation.

	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)

Get the app

September 11, 2023

Session 6: Confidence in memory

Our ‘Sessions‘ series explores sessions at the Clinical Psychologist’s Office

Session 6 at the Clinical Psychologist’s Office

The familiar calm environment of the room is contrasted by Sue’s agitated demeanor. Her eyes are red, suggesting she may have been crying earlier, and her posture is slouched, indicating defeat.

Dr. Greene: Hi, Sue. You seem particularly distressed today. What’s on your mind?

Sue: Hi, Dr. Greene. This week has been awful. Just when I thought I was getting a grip on things, it feels like I’ve unraveled. I’ve been constantly doubting my memory. Did I lock the door? Did I turn off the stove? Did I reply to that email? I can’t trust my memory at all, and it feels like everything we’ve worked on has just… evaporated.

Dr. Greene: I’m sorry to hear that, Sue. It’s not uncommon to experience setbacks, especially when dealing with deeply ingrained cognitive patterns. What you’re describing now is another cognitive theme: confidence in memory. Many people with OCD grapple with this, doubting their own recollections or actions, even when there’s no logical reason to do so.

Sue: But why now? I was doing so well with the journaling and confronting my other fears.

Dr. Greene: It’s possible that as you began to address and challenge some of your core fears, this underlying issue of memory confidence surfaced. Remember, healing isn’t always linear. There can be ups and downs. Our task is to address each challenge as it comes and equip you with the tools to manage them.

Sue: So how do I cope with this one? The constant doubt is exhausting.

Dr. Greene: First, it’s important to recognize the pattern. When you start doubting a memory or action, pause and assess the situation. Ask yourself:

Have I felt this way before? Recognize if this is a familiar pattern of doubt.
What’s the evidence? If you’ve checked the stove three times, chances are, it’s off.
Is the doubt proportional to the situation? For example, forgetting an email might be inconvenient, but it’s not catastrophic.

Next, I’d recommend integrating a mindfulness practice. When performing tasks that you frequently doubt, be present. For instance, when locking the door, say to yourself, “I am locking the door now.” This act of mindfulness helps reinforce the memory.

Sue: That sounds simple, but in the midst of anxiety, everything feels so overwhelming.

Dr. Greene: It’s completely understandable. The key is practice. The more you apply these techniques, the more intuitive they’ll become. And remember, it’s okay to seek reassurance occasionally. If you’re genuinely uncertain about something significant, it’s okay to check or ask. The goal is to find a balance and not let the need for reassurance dominate your life.

Sue: I’ll try, Dr. Greene. It’s just hard feeling like I’ve taken two steps back.

Dr. Greene: Progress is a series of advances and setbacks, Sue. The setbacks don’t erase the progress; they’re just part of the journey. Every challenge you face and work through makes you more resilient. We’ll navigate this together.

The session depicted above is a fictional representation and does not depict real individuals or actual events. It is constructed based on general principles and experiences within the field of clinical psychology but is not representative of any specific real-life scenario or therapeutic relationship. Anyone seeking psychological advice or therapy should consult with a licensed professional who can provide guidance tailored to their unique situation.

	The old way	ocd.app
Cost	$$$ – Therapist costs	$ – Save money
Evidence	No published evidence	13 published studies
Time burden	Long term	3-4 minutes of your day
Results	Takes months	91% see first results within a week
Privacy	Privacy concerns	Anonymous and private
User feedback	Mixed	4.8 / 5.0 (2,635 reviews)

Get the app

September 10, 2023

OCD: Here are 5 tips you should NOT follow

Obsessive-Compulsive Disorder (OCD) is a complex mental health condition characterized by persistent, intrusive thoughts (obsessions) and repetitive behaviors or mental acts (compulsions).

While popular culture often portrays OCD through stereotypes of excessive cleaning or a need for symmetry, the reality is far more nuanced. Delving into the cognitive themes of OCD, beyond the common stereotypes, can offer a deeper understanding of the challenges individuals face and the diverse ways in which the disorder manifests. By exploring these themes with both sensitivity and a touch of humor, we can foster empathy, dispel misconceptions, and highlight the importance of seeing the individual beyond the condition.

1. Organize Your Thoughts by Volume:
If you’ve ever considered categorizing your thoughts based on how loud they seem in your head, maybe reconsider. While it might be tempting to label them as “whisper,” “normal conversation,” or “rock concert,” remember that thoughts don’t come with a volume knob. Plus, you might end up missing out on some quiet wisdom while you’re busy adjusting the mental decibels.

2. Alphabetize Your Worries:
While “Aliens invading Earth” might come before “Zebras going extinct” in your list of concerns, spending time alphabetizing worries might not be the most productive use of your mental energy. Instead, maybe focus on actionable steps for the worries you can control, and let the alphabetical ones sort themselves out.

3. Count How Many Times You Doubt Yourself in a Day:
While self-awareness is key, keeping a tally of every time you second-guess a decision might not be the confidence boost you’re looking for. Instead of aiming for a high score, maybe aim for understanding why the doubt arises in the first place.

4. Create a Spreadsheet for Hypothetical Scenarios:
If you’ve ever thought of making an Excel sheet for all the “What if?” scenarios in your life, pause for a moment. While it might be fun to see the hypothetical outcomes of wearing red socks versus blue, or taking a different route to work, remember that life is unpredictable. Embrace the spontaneity!

5. Time How Long You Ruminate on Past Events:
While reflecting on the past can be insightful, setting a stopwatch every time you start reminiscing might not be the way to go. Instead of quantifying your reflection time, focus on the quality and what you can learn from those moments.

Conclusion:
OCD has a vast spectrum, and it’s not just about cleanliness or order. It’s essential to approach it with sensitivity and understanding. While humor can be a way to cope and bring light to certain situations, it’s always crucial to remember the underlying challenges many face. Embracing the unpredictable nature of life and finding joy in the unexpected can be a journey worth taking.

September 3, 2023

Session 5: Sue’s OCD journal

Our ‘Sessions‘ series explores sessions at the Clinical Psychologist’s Office

Session 5 at the Clinical Psychologist’s Office

The room is softly lit, exuding a calm atmosphere. Sue clutches a journal in her hands, looking a bit more poised than the previous sessions, but there’s still a hint of apprehension in her eyes.

Dr. Greene: Welcome back, Sue. How are you feeling today?

Sue: Hi, Dr. Greene. I’ve been doing better. Some days are hard, but the journaling has been really helpful. It’s been quite an eye-opener.

Dr. Greene: I’m glad to hear that the journaling has been beneficial. Would you be comfortable sharing some of your entries with me? It might give us more insight into the themes and patterns we’re working with.

Sue: Okay. I’ve noticed two recurring themes from the entries. The first is, of course, the fear of uncertainty, which we’ve already discussed. But documenting it daily made me realize how often I’m bogged down by the “what ifs.”

Dr. Greene: Recognizing the frequency is an essential step. It can sometimes be surprising to see how pervasive certain thoughts are. How about the second theme?

Sue: It’s the fear of self. Those intrusive thoughts about possibly doing something out of character at work. Writing them down made them seem… less intimidating, if that makes sense.

Dr. Greene: Absolutely. By externalizing them, you can see them for what they are: just thoughts, not prophecies or predictions. Let’s delve into some specific entries. Can you share one related to each theme?

Sue: Sure. For the fear of uncertainty, I wrote: “Today, I was asked about my opinion on a project. Immediately, I thought, ‘What if I’m wrong? What if they laugh?’ Even though I know my stuff and have been with the company for years.”

Dr. Greene: And how did you challenge this thought?

Sue: I wrote down that I’ve provided feedback many times before and it has often been appreciated. Also, I’ve never been laughed at for sharing my professional opinion.

Dr. Greene: Excellent reflection. And for the fear of self?

Sue: I wrote: “While in a meeting, I suddenly feared I’d shout something inappropriate. I’ve never done it, but the thought wouldn’t leave me.”

Dr. Greene: That sounds distressing. How did you reflect on it in your journal?

Sue: I noted the context: I was tired and the meeting was dragging on. Then I challenged the thought by writing that I’ve been in countless meetings and never once have I acted impulsively. The thought was just a fear, not a reflection of my true intentions.

Dr. Greene: You’re doing an excellent job confronting and deconstructing these thoughts, Sue. It’s clear from your entries that you’re gaining a more balanced perspective.

Sue: It feels good to have some control over these fears, but it’s still a daily battle.

Dr. Greene: Recovery and growth often are. But remember, it’s not about eliminating the thoughts but changing your relationship with them. Over time, as you continue this process, the intensity and frequency of these distressing thoughts should decrease.

Sue: Thank you, Dr. Greene. The journaling has given me a tangible way to face these fears, and our discussions here help me make sense of it all.

Dr. Greene: I’m here to support you on this journey, Sue. Every step forward, no matter how small, is progress. Let’s continue this good work.

	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)

Get the app

September 3, 2023

Blog

Discovery of the inner monologue

Maintaining a Healthy Inner Monologue

CBT in Daily Life: Insights for People with OCD

The search for knowledge and our well-being

Pure O OCD

Take the Pure O OCD Quiz

A Glimpse Inside My Mind: The Silent Struggles of Pure O OCD

Self-Assessment for Pure O OCD

Common Thinking Patterns in Pure O OCD

Effects in Real Life

Does ‘Pure O’ OCD need a specific of approach different to OCD?

Conclusion

Take the OCD Test (Self assessment)

Understanding Resentment in Relationships

Exploring Cognitive Themes

1. “Not Just Right” Feelings

2. Fear of Commitment

3. “Perfect Relationship” Beliefs

Understanding Physical Resentment Through CBT:

Addressing Physical Resentment in Relationships with CBT:

Cognitive Tips for Managing Resentment and ROCD

The Role of Maladaptive Beliefs in OCD

The Impact of Negative Thinking on Resilience

Strategies to Build Cognitive Resilience in OCD

Conclusion

Understanding Cognitive Distortions in OCD

Balancing Supportive Thinking

Conclusion

Reassurances: what am I doing wrong?

Reasons for oversharing

Why is seeking reassurances a problem?

How is this analyzed from CBT perspective?

The tips