Blog

How OCD affects your daily life – and 5 tips to improve it

Obsessive-Compulsive Disorder (OCD) is a chronic mental health condition that can significantly impact a person’s daily life. Here are some of the implications:

Time Consumption: OCD is characterized by obsessive thoughts and compulsive behaviors that can consume a significant amount of time, often several hours a day. This can interfere with daily activities, work, school, and relationships.
Distress and Anxiety: The obsessions that come with OCD can cause significant distress and anxiety. This can lead to emotional exhaustion and can interfere with a person’s ability to function effectively in their daily life.
Impaired Social Functioning: People with OCD may avoid social situations for fear of triggering their obsessions or compulsions. This can lead to isolation and difficulties in maintaining relationships.
Physical Health Problems: The stress and anxiety associated with OCD can lead to physical health problems, such as sleep disturbances, headaches, gastrointestinal problems, and other stress-related conditions.
Decreased Quality of Life: Overall, OCD can significantly decrease a person’s quality of life. The constant cycle of obsessions and compulsions can be exhausting and overwhelming, leading to feelings of hopelessness and depression.

Cognitive Restructuring

Cognitive restructuring is a therapeutic process that helps individuals identify and challenge irrational or maladaptive thoughts, such as those often found in OCD. Here’s how it can help:

Identifying Irrational Thoughts: The first step in cognitive restructuring is helping the individual identify their irrational or obsessive thoughts. This can help them recognize when they are having these thoughts and understand how they contribute to their compulsive behaviors.
Challenging Irrational Thoughts: Once these thoughts have been identified, the individual can then learn to challenge them. This involves questioning the validity of the thought and considering alternative, more rational thoughts.
Replacing Irrational Thoughts: After challenging the irrational thoughts, the individual can then replace them with more rational and realistic thoughts. This can help reduce the anxiety and distress associated with the obsessive thoughts.
Reducing Compulsive Behaviors: As the individual learns to manage their obsessive thoughts, they may find that their need to perform compulsive behaviors decreases. This can help them regain control over their behaviors and improve their quality of life.
Improving Coping Skills: Cognitive restructuring can also help individuals develop better coping skills. They can learn to manage their stress and anxiety in healthier ways, which can improve their overall mental health and well-being.

5 examples for use of Cognitive Restructuring

Sure, let’s look at each step of cognitive restructuring with a specific example related to OCD:

Identifying Irrational Thoughts: Suppose a person with OCD has a fear of germs and believes that if they touch a doorknob, they will get a deadly disease. This is an irrational thought because the likelihood of contracting a deadly disease from touching a doorknob is extremely low.
Challenging Irrational Thoughts: The individual can challenge this thought by asking themselves questions like, “What is the evidence that touching a doorknob will give me a deadly disease?” or “How many times have I touched a doorknob and not gotten a deadly disease?” These questions can help them realize that their fear is not based on factual evidence.
Replacing Irrational Thoughts: Once the individual has challenged their irrational thought, they can replace it with a more rational one. For example, they might tell themselves, “It’s normal to come into contact with germs in daily life, and my immune system is equipped to handle this. While it’s possible to get sick from germs, the likelihood of contracting a deadly disease from touching a doorknob is extremely low.”
Reducing Compulsive Behaviors: As the individual starts to accept the rational thought, they may find that their need to perform the compulsive behavior (e.g., excessive handwashing or avoiding touching doorknobs) decreases. They might start by touching a doorknob and then waiting a few minutes longer each time before washing their hands, gradually increasing this time as their anxiety decreases.
Improving Coping Skills: Over time, the individual can develop better coping skills to manage their anxiety about germs. For example, they might learn relaxation techniques to calm themselves when they start to feel anxious, or they might engage in a distracting activity to help take their mind off their obsessive thoughts.

Remember, this process takes time and practice, and it’s often most effective when done with the guidance of a trained mental health professional.

Conclusion

Obsessive-Compulsive Disorder (OCD) can significantly impact a person’s daily life, causing distress, anxiety, and impairing social and physical functioning. Cognitive restructuring, a key component of Cognitive Behavioral Therapy (CBT), can be an effective tool in managing the symptoms of OCD.

The process involves identifying irrational or obsessive thoughts, challenging these thoughts, and replacing them with more rational and realistic ones. For example, a person with a fear of germs might learn to challenge their belief that touching a doorknob will lead to a deadly disease, replacing this thought with the understanding that while germs are a part of daily life, the immune system is well-equipped to handle them.

As individuals learn to manage their obsessive thoughts, they may find their compulsive behaviors decrease, and they can develop better coping skills to manage their anxiety. This process can help improve their overall mental health and quality of life.

However, it’s important to note that cognitive restructuring is not a quick fix. It requires time, effort, and the guidance of a trained mental health professional. It’s the “C” or cognitive part of CBT, focusing on changing thought patterns, which in turn can lead to changes in behaviors and emotional responses. This approach underscores the interconnectedness of our thoughts, behaviors, and emotions, and how altering one aspect can have a significant impact on the others.

	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

July 12, 2023

The most common non-OCD mental disorders that people with OCD have

Obsessive-compulsive disorder (OCD) is a complex mental health condition that is frequently accompanied by other disorders.

These co-occurring disorders include depression, characterized by persistent sadness and loss of interest; anxiety disorders such as generalized anxiety disorder, panic disorder, and social anxiety disorder, which involve excessive worry and fear; Tourette Syndrome, a neurological condition causing involuntary movements and vocalizations; eating disorders like anorexia nervosa, bulimia nervosa, or binge-eating disorder, involving severe disturbances in eating behaviors; and Attention-Deficit/Hyperactivity Disorder (ADHD), a neurodevelopmental disorder marked by inattention, hyperactivity, and impulsivity.

These conditions can interact with OCD in unique ways, often exacerbating the severity and complexity of symptoms.

Depression: Major depressive disorder (MDD) is a common co-occurring disorder in individuals with obsessive-compulsive disorder (OCD). MDD is characterized by persistent feelings of sadness, loss of interest in activities previously enjoyed, changes in appetite or weight, difficulty sleeping, lack of energy, feelings of worthlessness or guilt, and recurrent thoughts of death or suicide. The constant stress and anxiety of OCD can trigger depressive symptoms, and vice versa. The two conditions can fuel each other, creating a cycle of worsening mental health.
Anxiety Disorders: Generalized anxiety disorder (GAD), panic disorder, and social anxiety disorder are commonly seen in individuals with OCD. These disorders are characterized by persistent and excessive worry, fear, and anxiety about different aspects of life, including social interactions, performance, and health issues. The repetitive obsessions and compulsions of OCD often exacerbate these anxieties, while the constant worry inherent in these disorders can trigger OCD symptoms.
Tourette Syndrome: This neurological disorder, characterized by repeated involuntary movements and vocalizations called tics, is often co-morbid with OCD. Though the exact relationship between the two isn’t fully understood, they share some similarities in their neurological underpinnings and often respond to similar medications.
Eating Disorders: People with OCD may also suffer from eating disorders like anorexia nervosa, bulimia nervosa, or binge-eating disorder. These disorders involve severe disturbances in eating behaviors, from extreme restriction of intake, to binge eating, to purging behaviors. The compulsive nature of OCD can contribute to the rigid food rules and rituals seen in eating disorders, and the distress around body image or weight can feed into OCD symptoms.
Attention-Deficit/Hyperactivity Disorder (ADHD): ADHD is a neurodevelopmental disorder characterized by persistent patterns of inattention, hyperactivity, and impulsivity. Individuals with both OCD and ADHD may find it difficult to focus and may struggle with organizational skills, often leading to further distress and an exacerbation of OCD symptoms.

These disorders may appear together more frequently due to common underlying factors or interactions between symptoms, but not everyone with OCD will experience these co-morbid conditions. Moreover, the presence of multiple disorders makes treatment more complex and necessitates a comprehensive and integrated approach to care.

	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

July 2, 2023

OCD Tips: The Only List You Will Ever Need (Until There’s a Better One)

Obsessive-Compulsive Disorder (OCD) is a complex mental health condition characterized by recurring, unwanted thoughts, ideas, or sensations (obsessions) that drive an individual to engage in repetitive behaviors or mental acts (compulsions). These obsessions and compulsions can interfere with daily activities and cause significant distress. Thankfully, numerous strategies can help manage the symptoms of OCD. We’ve compiled a list of tips categorized into four major themes: coping, behavioral, cognitive, and lifestyle.

Coping Tips

Acceptance: Acceptance is the first step to recovery. Accept that you have OCD and acknowledge the challenges that come with it. It’s okay not to be okay.
Self-Compassion: Be gentle with yourself. You’re battling a tough condition. Don’t punish yourself for having OCD; instead, celebrate small victories over your symptoms.
Build a Support Network: Surround yourself with understanding and compassionate individuals. This can be friends, family, or a support group of others dealing with OCD.
Seek Professional Help: Therapists, psychologists, and psychiatrists can offer expertise in managing OCD. Don’t hesitate to reach out to professionals if your symptoms become overwhelming.

Behavioral Tips

Exposure and Response Prevention (ERP): ERP is a common form of Cognitive Behavioral Therapy (CBT) for OCD. Gradually expose yourself to the thoughts, images, objects, and situations that make you anxious, and try to resist engaging in the compulsive behaviors.
Set Aside Worry Time: Designate a specific time each day for worrying, which can help contain OCD-related anxiety within that period and reduce its impact on your daily life.
Practice Mindfulness: Being present can reduce the impact of intrusive thoughts and worries. Mindfulness exercises like meditation can help ground you in the present moment.
Behavioral Experimentation: Challenge your OCD-related fears by conducting experiments that contradict your intrusive thoughts. For instance, if your obsession involves contamination, touch something “dirty” and don’t wash your hands immediately.

Cognitive Themes Tips

Cognitive Restructuring: This involves identifying irrational thoughts and restructuring them into more rational, realistic thoughts.
Acceptance and Commitment Therapy (ACT): This approach teaches you to accept obsessions without reacting to them with compulsions. ACT can help you live in alignment with your values, rather than being controlled by your symptoms.
Metacognitive Therapy: This involves changing your beliefs about your thoughts, particularly the idea that you must control your thoughts to prevent terrible outcomes.
Thought Defusion Techniques: These techniques can help you see thoughts as what they are – mere thoughts – not truths or commands that must be followed. Examples include visualizing thoughts as leaves floating down a river or clouds passing in the sky.

Lifestyle Tips

Regular Exercise: Physical activity is excellent for reducing anxiety and improving mood. Make time for regular, moderate-intensity exercise, such as walking, swimming, or yoga.
Healthy Eating: A balanced diet can support overall health and wellbeing, including mental health. Prioritize fruits, vegetables, lean proteins, and whole grains, and try to limit sugary or highly processed foods.
Adequate Sleep: Sleep can significantly impact your mood and anxiety levels. Aim for seven to nine hours of quality sleep each night.
Limit Alcohol and Avoid Drugs: These substances can increase anxiety and make OCD symptoms worse.
Practice Relaxation Techniques: Techniques like deep breathing, progressive muscle relaxation, or guided imagery can help reduce stress and anxiety levels.

Bonus Feature: OCD Tips for Digital Life

Living in the digital age, we find ourselves spending a significant amount of time online. For those with OCD, the virtual world can sometimes amplify anxieties and compulsive behaviors. Here are some additional tips to help you navigate your digital life with OCD.

18. Digital Decluttering

OCD can manifest in various ways in the digital space, including a compulsive need to keep emails, files, or photos perfectly organized. Regularly set time aside for digital decluttering. Archive unnecessary files and unsubscribe from unwanted emails. But remember, your digital space doesn’t have to be perfect; it’s okay if some files are out of order or your inbox isn’t at zero.

19. Social Media Boundaries

Social media can be a source of stress and anxiety for individuals with OCD. Establish boundaries like specific “social media free” times during your day or week. Also, consider turning off unnecessary notifications and being mindful of who and what you follow to ensure a positive digital environment.

20. Use Technology as an Aid

There are numerous mental health apps that can be beneficial for managing OCD symptoms. These include mindfulness apps, cognitive-behavioral therapy apps, or even specialized OCD apps that can guide you through exposure and response prevention exercises.

21. Be Careful with Online Searches

It can be tempting to fall into the trap of excessive online searching about OCD symptoms or reassurance seeking. Set boundaries for such searches and remember that not everything you read online is accurate or helpful. Your healthcare provider is your best source of information.

22. Digital Breaks

Periodically disconnecting from the digital world can be beneficial. Whether it’s a few hours each day, a whole day each week, or a week each year, find what works best for you and take those essential digital breaks.

Navigating the digital world with OCD can be challenging, but by setting healthy boundaries and using technology as an aid, it can become a less anxiety-provoking space. As always, consult with your healthcare provider to discuss your symptoms and the best strategies for you.

Extra Bonus Tip: Recognizing the Limitations of “Tips”

It’s important to acknowledge the limitations of OCD “tips” or quick-fix solutions. OCD is a complex and often debilitating mental health condition that can significantly impact an individual’s quality of life. The struggle is real and deeply personal, and it can’t be magically solved by following a list of tips.

While these strategies might provide temporary relief or guidance on managing symptoms, they are not a substitute for professional help. Only comprehensive treatment plans, usually involving Cognitive Behavioral Therapy (CBT), Exposure and Response Prevention (ERP), and possibly medication, have been shown to effectively manage OCD in the long term.

Moreover, these tips can sometimes oversimplify the challenges of living with OCD. The path to managing OCD is typically a long, hard one involving much personal work and professional guidance. A tip might seem straightforward on paper, but applying it in practice can be a Herculean task for someone with OCD.

The aim of these tips is not to trivialize the struggle of individuals with OCD or to suggest that overcoming OCD is as easy as following a list. They are intended to be supplementary tools that may provide some additional support and guidance.

Finally, it’s essential to maintain a healthy skepticism about anything that promises to be a quick fix for OCD or any other mental health disorder. Be wary of any advice that doesn’t emphasize the importance of seeking professional help. Remember, it’s okay to ask for help, and it’s okay to take your time. OCD is not something to be conquered overnight, but with patience, professional help, and self-care, it can be managed.

	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

June 22, 2023

OCD Tips: 7 tips for cognitive biases
Understanding and Managing Cognitive Distortions: Empowering Individuals with OCD Through Cognitive-Behavioral Techniques

What are cognitive biases?

Cognitive biases are systematic errors in the way we think, perceive, and remember information. They arise from various mental shortcuts, known as heuristics, that our brains use to speed up decision-making and problem-solving processes. While these shortcuts can be helpful in certain situations, they can also lead to distortions and inaccuracies, particularly when they become automatic and unconscious.

Here are a few reasons why cognitive biases can be difficult to deal with:
1. Unconscious Processing: Many cognitive biases operate at an unconscious level, meaning we’re often not aware of their influence. For example, you might unconsciously favor information that confirms your existing beliefs (confirmation bias) or focus excessively on negative details while ignoring positive ones (negativity bias).
2. Self-Perpetuating Nature: Cognitive biases can be self-reinforcing. For instance, if you have a bias toward interpreting ambiguous events negatively, this can lead to increased stress and worry, which in turn can make you even more likely to interpret events negatively in the future.
3. Normalization: We often consider our perceptions and interpretations of the world as accurate and normal, making it difficult to recognize when our thinking is biased. For example, if you’ve always had a tendency to expect the worst (catastrophizing), you might think this is just a part of who you are, rather than a cognitive bias that could be addressed.
4. Resistance to Change: Changing thought patterns can be difficult, particularly if those patterns have been reinforced over a long period. Furthermore, people sometimes resist changing their biases because they serve a protective function, such as preparing them for potential disappointment or harm.
5. Complexity: There are many types of cognitive biases, and they can interact with each other in complex ways. For instance, the hindsight bias (believing after an event that you knew it would happen) can reinforce the confirmation bias (favoring information that confirms your existing beliefs), making it even more challenging to recognize and address these biases.
To mitigate cognitive biases, techniques such as mindfulness, cognitive-behavioral therapy (CBT), and other forms of self-awareness and cognitive restructuring can be beneficial. With practice, it’s possible to recognize cognitive biases when they occur and challenge them with more rational and balanced thinking. However, this often requires ongoing effort and, in some cases, professional support.

7 Tips for cognitive biases

Let’s focus on some of the most common ones and how you might approach them from a cognitive perspective, especially in the context of OCD.
1. Confirmation Bias – The tendency to search for, interpret, favor, and recall information that confirms our preexisting beliefs. Tip: Actively seek out information that contradicts your beliefs. For instance, if you believe that touching a doorknob will always lead to contamination, intentionally seek out information that challenges this belief. Remind yourself that millions of people touch doorknobs every day and do not get sick.
2. Catastrophizing – Focusing on the worst possible outcomes of a situation. Tip: Practice cognitive restructuring. Try to identify when you’re catastrophizing, and then evaluate the evidence for and against your fears. Ask yourself how likely is the worst-case scenario and what are some other possible outcomes.
3. Black-and-White (All-or-Nothing) Thinking – Viewing situations, people, or self in extremes with no middle ground. Tip: Practice identifying shades of gray. For example, rather than thinking “If I have one intrusive thought, my whole day is ruined”, try to think, “I had one intrusive thought, but that doesn’t dictate how the rest of my day will go.”
4. Overgeneralization – Taking a single incident or point in time and using it to make broad generalizations. Tip: Remember that one incident does not define everything. For instance, if you’ve had one intrusive thought, it does not mean you will always have these thoughts.
5. Mind Reading – Believing we know what others are thinking, usually about us. Tip: Remind yourself that you cannot know what others are thinking. Try to not base your actions on assumptions and instead focus on your own thoughts and beliefs.
6. Fortune Telling – Predicting the future, usually while assuming negative outcomes. Tip: Remind yourself that you cannot predict the future. Challenge negative predictions by examining their evidence base and considering other possible outcomes.
7. Personalization – The belief that one is the cause of events outside of their control. Tip: Practice distinguishing between things you can control and things you can’t. You’re not responsible for all the negative things that happen around you.
Each of these tips involve cognitive strategies to challenge distorted thinking. Cognitive-Behavioral Therapy (CBT) is built around these types of strategies, and a therapist trained in CBT can be a great resource for helping manage these cognitive biases.

Get the app
June 16, 2023

Discovering a Lifeline: My Journey with OCD and OCD.app

Guest post by @natpollick

Hello, my name is Nat, and I’m sharing my story to help raise awareness about obsessive-compulsive disorder (OCD), the struggles that come with it, and how OCD.app became a significant part of my journey towards recovery.

My journey with OCD started when I was seventeen, although, like many of us, I didn’t understand what was happening at first. It was a frightening world of intrusive thoughts and unwanted compulsions that made no sense to me. Thoughts of causing harm to innocent people plagued my mind, filling me with guilt, shame, and fear. These were people I cared about, people I would never dream of hurting. Yet, my mind was filled with such horrifying scenarios.

I was desperate for help, but finding it was another uphill battle. Many of the therapists I saw had a limited understanding of OCD. There seemed to be a void in the mental health landscape that couldn’t quite accommodate the intricacies of this condition.

One day, a fellow member of my support group recommended OCD.app. At first, I was skeptical. I was used to traditional therapy and the concept of managing OCD through an app felt too novel, almost simplistic. But I was desperate for a solution and decided to give it a try.

The first thing I noticed was the swiping. Swiping up for irrational thoughts, down for supportive ones. Initially, it felt too simple to me. Could something as complex as OCD really be managed this way? Yet, I persisted, mostly out of curiosity and a pinch of hope.

After a few weeks, I started to notice a change. The process, as simple as it was, started to make sense. Every swipe was a small act of defiance against my intrusive thoughts, an assertion of control over my own mind. It wasn’t a sudden, dramatic transformation, but a slow shift in perspective that helped me gradually regain control over my life.

The app served as a constant reminder of my ongoing battle, but it also became a record of my victories, no matter how small. It was encouraging to see my progress charted in real-time, acting as a much-needed morale booster during the toughest times.

The community component within the OCD.app was another unexpected solace. Being part of a group of people who were experiencing similar struggles was incredibly comforting. It helped alleviate the sense of isolation that often accompanies OCD. It’s a diverse group – from different walks of life, cultures, and orientations. I, a lesbian woman, found this especially encouraging. It was a safe space where I could explore how others think, and express my own thoughts, without judgment or prejudice.

The resources within the app were invaluable as well. The educational content was insightful, providing me with a deeper understanding of the cognitive aspects of OCD.

OCD.app is not a magic pill. It doesn’t ‘cure’ OCD. What it does, however, is provide you with tools to manage your OCD better, thereby improving your quality of life. It helped me regain a sense of control and peace that I thought was lost forever.

Today, I still have OCD. It’s part of who I am. But I am no longer defined by it, no longer trapped in a cycle of intrusive thoughts and compulsions. Instead, I am an individual who happens to have OCD, an individual who has found a lifeline in the unlikeliest of places, an app.

If you’re struggling with OCD, I urge you to give OCD.app a try. It may seem too simple at first, but with persistence and an open mind, you might just find a lifeline, just like I did.

Remember, you are not alone in your battle with OCD. There’s a community waiting to welcome and support you, both in the physical world and in the digital world of OCD.app. So, take a step, make a swipe, and start your journey towards reclaiming control over your life.

Stay strong,

Nat.

	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

June 11, 2023

OCD and Travel: 3 tips
“My partner and I had been planning our trip to Europe for months. We were both excited about the adventure, and I was hopeful that my OCD wouldn’t interfere too much with our plans. I had been managing my symptoms well with therapy and medication, but the unpredictability of travel was a concern for both of us.

Our first few days in Paris were magical. We visited the Louvre, strolled along the Seine, and enjoyed delicious French cuisine. However, my OCD began to assert itself more forcefully as we moved on to our next destination, Rome.

The disruption of my routine was the first challenge. I usually have a specific morning routine that helps me start my day on a positive note. But in Rome, with the time difference and the unfamiliar environment, I found it difficult to stick to my routine. This caused me a lot of anxiety and made it harder for me to enjoy our sightseeing.

Then there were the unexpected situations. One day, our train was delayed for several hours. I felt a wave of panic wash over me as I realized we were not in control of the situation. My partner tried to reassure me, suggesting we use the time to explore the local area, but I couldn’t shake off the anxiety. I spent the entire delay obsessively checking the train schedule and worrying about our plans for the rest of the day.

The unfamiliar environments were also a challenge. I have certain rituals related to navigating spaces, and the unfamiliar streets and buildings of Rome made it difficult for me to perform these rituals. I found myself becoming increasingly anxious and irritable, which put a strain on my relationship with my partner.

The final straw came when we arrived at our hotel in Venice. I have specific needs when it comes to accommodation, and the hotel room didn’t meet these needs. I spent hours trying to rearrange the room to make it feel more comfortable, but it was never quite right. My partner was patient and understanding, but I could tell that my OCD was taking a toll on our vacation.

In the end, what was supposed to be a dream vacation turned into a stressful ordeal. My OCD, which I had hoped to keep in check, ended up dominating our trip. It was a stark reminder of how much my disorder can impact not just my life, but the lives of those around me.

Looking back, I realize that I should have prepared better for the challenges of traveling with OCD. I should have worked with my therapist to develop strategies for managing my symptoms in unfamiliar environments and unexpected situations. I should have communicated more openly with my partner about my fears and concerns. But most importantly, I should have been more forgiving of myself. OCD is a part of who I am, and while it can make things difficult, it doesn’t have to ruin everything. I’m determined to learn from this experience and make our next vacation a more positive one.”
Muz

Why OCD and travel often don’t go hand in hand

Traveling can present unique challenges for individuals with Obsessive-Compulsive Disorder (OCD), as it often involves changes in routine, unfamiliar environments, and unexpected situations. Here are some potential challenges that are not typically associated with the stereotypical understanding of OCD:
1. Disruption of Routine: Many people with OCD find comfort in maintaining a consistent routine. Traveling often disrupts this routine, which can cause significant stress and anxiety. This could include changes in eating habits, sleep schedules, and daily activities.
2. Unfamiliar Environments: Traveling often means being in new and unfamiliar places. This can be challenging for someone with OCD, as they may have specific rituals or compulsions related to familiar environments. For example, they may have a particular way of navigating their home or workplace that is disrupted in a new environment.
3. Lack of Control: Travel often involves situations that are outside of one’s control, such as flight delays, lost luggage, or changes in plans. This lack of control can be particularly stressful for individuals with OCD, who may use their rituals or compulsions as a way of managing anxiety related to uncertainty or lack of control.
4. Cultural Differences: Traveling to different countries or regions can involve exposure to different cultural norms and practices. This can be challenging for individuals with OCD, especially if they have obsessions or compulsions related to cleanliness, order, or specific rituals.
5. Access to Healthcare: If an individual with OCD is in treatment, traveling can disrupt their access to their healthcare provider. This could include missing therapy sessions or having difficulty accessing medication.
6. Increased Stress: Travel can be stressful for anyone, but for someone with OCD, this stress can exacerbate symptoms. This could include increased frequency or intensity of obsessions or compulsions.
7. Accommodation Concerns: Depending on the nature of their OCD, some individuals may have specific needs or preferences when it comes to accommodation. For example, they may prefer to stay in a hotel room on a specific floor, or they may need to have certain cleaning or organizational procedures followed.
8. Communication Challenges: If traveling to a place where the individual doesn’t speak the local language, they may struggle to communicate their needs or concerns, which can increase anxiety and potentially exacerbate OCD symptoms.
It’s important to note that everyone’s experience with OCD is unique, and not everyone will face these challenges when traveling. However, understanding these potential issues can help individuals with OCD and their loved ones plan for travel in a way that minimizes stress and supports their mental health.

3 tips for traveling with OCD

Here are three tips that focus on cognitive attitudes towards travel, embracing change, and managing uncertainty:
1. Reframe Your Perspective: Try to view travel as an opportunity for growth rather than a threat to your routine. Yes, it involves change and uncertainty, but these can also lead to new experiences, learning, and personal development. When you find yourself worrying about what might go wrong, try to shift your focus to what might go right or what you might gain from the experience.
2. Practice Acceptance: Acceptance is a key component of many cognitive therapies, including Acceptance and Commitment Therapy (ACT). The idea is to acknowledge and accept your thoughts and feelings without judging them or trying to push them away. If you’re feeling anxious about travel, instead of trying to suppress or control these feelings, acknowledge them and remind yourself that it’s okay to feel this way. This can help reduce the power that these feelings have over you and make them easier to manage.
3. Embrace Uncertainty: Uncertainty is a part of life, and it’s often amplified when we travel. Instead of fearing uncertainty, try to embrace it. This doesn’t mean you have to like it or feel comfortable with it, but simply acknowledging that uncertainty exists can be a powerful step. You can do this by practicing mindfulness, which involves focusing on the present moment without judgment. When you notice yourself worrying about the future, gently bring your focus back to the present. This can help you stay grounded and reduce anxiety.
Remember, these strategies take practice and it’s okay if you don’t get it right all the time. Be patient with yourself and celebrate your progress, no matter how small. And if you’re finding it difficult to manage your thoughts and feelings, don’t hesitate to seek support from a mental health professional.
June 8, 2023

How we think, Part 1: Generalization and OCD

Cognitive biases, including the problematic generalization often seen in OCD (Obsessive Compulsive Disorder), can occur in various situations. They can be especially problematic when individuals attempt to predict or interpret events, behaviours, or thoughts, both in themselves and in others. Here are some common situations where generalization becomes a problematic cognitive bias:

Personal Relationships: Generalization can be particularly harmful in interpersonal relationships. If a person with OCD has had a negative experience with a single person (e.g., a partner who was unfaithful), they might generalize this experience and believe that all people in similar relationships will behave the same way. This can lead to trust issues, unfounded suspicions, and relational difficulties.
Work Environment: At the workplace, an employee with OCD might generalize a single negative feedback or experience (like a failed project) to mean that they are a failure or incapable in all aspects of their work. This can lead to heightened stress, anxiety, and potentially affect their job performance and career advancement.
Health Concerns: In the context of health, someone with OCD might interpret a single symptom (such as a persistent headache) as a sign of a severe illness like a brain tumor, generalizing from a minor symptom to a major health crisis. This can lead to unnecessary fear, medical investigations, and health anxiety.
Social Situations: A person with OCD might have an embarrassing moment at a social gathering and generalize this to mean they are always socially awkward, leading them to avoid social events and develop social anxiety.
Safety and Security: An individual might experience a single instance of danger or harm (like a car break-in), and generalize this to mean they are always in danger, leading to excessive safety behaviors and anxiety about personal security.
Learning Environments: In educational settings, a student with OCD may generalize from a single failure or difficulty in understanding a concept to thinking they are incapable of learning or excelling in that entire subject area, which can impact their motivation, performance, and career choices.
Coping with Change: Generalizing from a single negative experience related to change (like moving to a new place) may lead a person with OCD to avoid change entirely, limiting their adaptability and potentially affecting their life decisions.

These situations represent the common areas where generalization can be a significant issue, but it’s important to remember that everyone’s experiences with OCD and cognitive biases are unique. Cognitive-behavioral therapy (CBT) has been found to be particularly effective in helping individuals identify and challenge these biases.

Applying supportive thinking

Let’s revisit each situation and discuss how to apply helpful thinking to avoid overgeneralization:

Personal Relationships: If you’ve had a negative experience, remind yourself that one person’s actions do not represent everyone’s behavior. Each person is unique with their motivations, values, and behaviors. Your experience with one person doesn’t determine how others will act.
Work Environment: When receiving negative feedback or facing a setback at work, remind yourself that one failure doesn’t define your entire career. Everyone makes mistakes and faces challenges – it’s an integral part of learning and growing professionally. Instead of focusing on the negative, identify what you can learn from this experience and apply it to future situations.
Health Concerns: If you have a symptom that worries you, it’s okay to seek medical advice. However, try not to jump to worst-case scenarios. Remind yourself that symptoms can be related to a range of conditions, many of which are minor or easily treatable. Be patient and await professional medical advice before drawing conclusions.
Social Situations: If you have an embarrassing moment in a social setting, remember that everyone has them—it’s part of being human. Rather than interpreting it as proof that you’re socially awkward, consider it as a one-off event. People generally are too busy with their own concerns to dwell on others’ slip-ups.
Safety and Security: If you experience a threatening situation like a car break-in, it’s natural to feel shaken. However, one event doesn’t mean you’re always in danger. It’s essential to take necessary precautions, but don’t let a single incident dictate your feeling of safety.
Learning Environments: If you encounter difficulty with a particular topic or subject, it doesn’t mean you’re incapable of understanding it or similar subjects. Everyone has strengths and weaknesses in different areas of learning. Try to view the challenge as an opportunity for growth, and seek additional help or resources if necessary.
Coping with Change: If you have a negative experience with change, it doesn’t mean all changes will be negative. Change can often bring about new opportunities and experiences that can be positive. Try to see change as a normal part of life, and focus on the potential positives that may come from it.

In each of these situations, the key is to challenge overgeneralized thinking with rational, balanced thoughts and remember that single events do not predict future outcomes. Again, cognitive-behavioral therapy can be very helpful in this process.

	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

May 29, 2023

10 famous people who are coping with OCD

Obsessive-Compulsive Disorder (OCD) is a mental health disorder that affects people of all ages and walks of life, and occurs when a person gets caught in a cycle of obsessions and compulsions. Many famous people have publicly shared their experiences with OCD, which has helped to raise awareness and reduce stigma associated with the disorder. Here are a few:

Howie Mandel: The comedian, actor, and host of “Deal or No Deal” has been very open about his struggles with OCD, particularly his fear of germs.
In an interview with CNN, Mandel shared, “I’m always on the verge of death in my head.”
Leonardo DiCaprio: The acclaimed actor has spoken about his OCD tendencies, particularly during his childhood. He used to feel compelled to walk through doorways multiple times and step on every gum stain he saw.
DiCaprio told ABC News about his OCD tendencies during his childhood, saying, “I remember stepping on cracks on the way to school and having to walk back a block and step on that same crack or that gum stain.”
David Beckham: The retired professional footballer has spoken about his struggles with OCD, particularly his need for symmetry and order.
In a television interview, he said, “I’ve got this obsessive compulsive disorder where I have to have everything in a straight line or everything has to be in pairs.”
Justin Timberlake: The singer and actor has spoken about his OCD.
Timberlake told Collider about his OCD and his need for things to be lined up perfectly. He said, “I have OCD mixed with ADD. You try living with that.”
Charlize Theron: The actress has spoken about her OCD, which she says affects her life at home, particularly when it comes to cleanliness and order.
Theron spoke to Australian radio about her OCD, saying, “I have to be incredibly tidy and organized or it messes with my mind and switches off on me.”
Marc Summers: The host of “Double Dare” has been very open about his struggles with OCD, which he says has been a challenge in his career.
In an interview with CBS, he said, “It’s hard for me to touch other people. I’m not a germaphobe, I’m a neat freak. If you sneeze in your hand, we’re not shaking hands.”
Lena Dunham: The actress and creator of “Girls” has been open about her struggles with OCD, which she has dealt with since childhood.
In an interview with Vogue, she said, “I was obsessed with the number eight. If I was watching TV, I had to stop on channel 88.”
Fiona Apple: The singer-songwriter has spoken about her struggles with OCD, which she says began after a traumatic event in her childhood.
In an interview with Elle, she said, “It’s like I’m in a constant state of worry.”
Cameron Diaz: The actress has spoken about her OCD tendencies, particularly her fear of germs and constant hand-washing.
In an interview with Time, she said, “I’m not scared of germs. I just have a thing about door handles.”
Daniel Radcliffe: The actor best known for playing Harry Potter has spoken about his struggles with OCD, particularly during his childhood and early career.
In an interview with The Telegraph, he said, “I had to repeat every sentence I said under my breath.”

Remember, while these individuals are famous, OCD affects many people who aren’t in the public eye. It’s a serious condition that can significantly impact a person’s life, but with treatment, people with OCD can manage their symptoms and lead fulfilling lives.

What can we learn from these examples?

These stories offer several important insights about living with Obsessive-Compulsive Disorder (OCD):

OCD manifests differently in everyone: The experiences of these celebrities show that OCD can take many forms. For some, it’s about cleanliness or orderliness, for others, it’s about repeating certain actions or thoughts. Understanding this diversity can help reduce stigma and misconceptions about the disorder.
OCD is a serious condition: These stories highlight that OCD is not a quirk or a personality trait, but a serious mental health condition that can significantly impact a person’s life. It’s not something that people can simply “snap out of” or overcome through willpower alone.
OCD is manageable: Despite the challenges they’ve faced, these celebrities have all managed to lead successful and fulfilling lives. This shows that with the right treatment and support, people with OCD can manage their symptoms and achieve their goals.
Speaking openly about mental health is important: By sharing their experiences, these celebrities have helped to raise awareness about OCD and reduce the stigma associated with mental health issues. Their openness can encourage others who are struggling to seek help and can foster greater understanding and empathy among the general public.
Humor can be a coping mechanism: Some of these celebrities, like Howie Mandel, use humor to cope with their condition. While OCD is a serious disorder, finding ways to laugh and maintain a positive outlook can be an important part of managing mental health.
Early intervention is beneficial: Some celebrities, like Daniel Radcliffe, experienced OCD symptoms in their childhood. Early diagnosis and treatment can help prevent the disorder from interfering with important developmental stages and can lead to better outcomes in the long term.
Everyone’s journey is unique: Each of these celebrities has their own unique story of living with OCD. There’s no “one size fits all” approach to managing the disorder, and what works for one person may not work for another. This underscores the importance of personalized treatment plans.

	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

May 21, 2023

What are the most common questions for people with OCD?

People diagnosed with or suspecting they might have OCD often find themselves with a multitude of questions. The nature of the disorder, its intricate manifestations, and the varied treatment options available can certainly lead to feelings of being overwhelmed or confused.

This is a normal response, as navigating any chronic condition, especially one related to mental health, is a journey filled with inquiries and uncertainties.

It’s important to remember that having questions is not only okay, but it’s also a crucial step toward understanding the disorder, managing its symptoms, and improving overall quality of life.
Dr. Guy Doron, Clinical Psychologist & Creator of ocd.app

From understanding the basic symptoms to more complex issues like treatment options and lifestyle adaptations, every question is valid and contributes to the bigger picture of managing and living with OCD.

Question categories

It is possible categorize these questions into four main groups: Understanding OCD, Treatment and Management, Lifestyle and Relationships, and Resources and Support. Here’s a brief explanation for each category:

Understanding OCD: This group of questions aims to provide foundational knowledge about the disorder. They cover queries related to symptoms, causes, and diagnosis, which can help individuals recognize if they might be experiencing OCD and seek professional help. Questions might include:

What are the symptoms of OCD?
What causes OCD?
How is OCD diagnosed?
What is the difference between OCD and OCPD?
How to differentiate between OCD and normal worry?
Can children have OCD?

Treatment and Management: These questions focus on the therapeutic approaches to managing OCD, both with and without medication. They also explore new treatment possibilities. These inquiries are often made by individuals who have been diagnosed with OCD and are seeking ways to manage their symptoms. Examples of these questions are:

What are the treatments for OCD?
Can OCD be cured?
How to manage OCD without medication?
How does Cognitive Behavioral Therapy (CBT) help with OCD?
Are there any new treatments for OCD?

Lifestyle and Relationships: These questions are about the intersection of OCD with daily life, including its impact on relationships and whether certain lifestyle changes might help manage the disorder. They represent concerns about the practical implications of living with OCD. Some examples are:

How does OCD affect daily life?
Can OCD lead to other mental health problems?
How does OCD affect relationships?
Can diet or lifestyle changes help manage OCD?

Resources and Support: This group is about finding external help, such as support groups, and self-help resources, like books. These questions often come from individuals seeking community, understanding, and additional tools to cope with OCD. They might include:

Are there any support groups for people with OCD?
How to explain OCD to family and friends?
Are there any self-help books or resources for people with OCD?
Are there any evidence-based apps for people with OCD?

Each category reflects a different aspect of the experience of living with OCD, from understanding the disorder to seeking treatment, to managing its impact on daily life, and finding additional resources and 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)

Get the app

May 15, 2023

Why some people might only discover they have OCD later in life: 6 reasons

Obsessive-Compulsive Disorder (OCD) is a mental health condition that affects millions of people worldwide. However, not everyone with OCD is diagnosed early in life. In some cases, individuals may not realize they have the disorder until well into adulthood. The reasons for this late discovery can be complex, involving factors such as lack of awareness, misconceptions, and effective coping mechanisms. Ruth’s story is a compelling example of someone who didn’t know she had OCD until the age of 32, highlighting the importance of recognizing and addressing the symptoms of this often misunderstood condition.

Ruth’s story

My name is Ruth, and for most of my life, I never realized that I was living with Obsessive-Compulsive Disorder (OCD). It wasn’t until I was 32 years old that I finally discovered the true nature of my thoughts and behaviors.

Growing up, I was always the one who liked to keep things organized and clean. My family and friends would tease me about my penchant for orderliness, but they never thought it was anything more than a quirky personality trait. Neither did I. I had heard about OCD, but like many people, I thought it was just about excessive cleanliness and being a neat freak. I never imagined that I might be living with this condition.

As I got older, my need for orderliness and control began to extend to other aspects of my life. I would find myself constantly checking the doors and windows to make sure they were locked, even though I knew I had already checked them multiple times. I would go through elaborate rituals before leaving my house, convinced that if I didn’t, something terrible would happen. These behaviors and intrusive thoughts began to consume my life, but I still did not recognize them as signs of OCD.

When I was 32, my life took a turn for the worse. I went through a difficult period of personal loss, and my OCD symptoms escalated to a point where I could no longer ignore them. The constant checking, worrying, and anxiety began to affect my work, relationships, and overall well-being. That’s when I finally decided to seek help.

I scheduled an appointment with a clinical psychologist, and after a thorough evaluation, I was diagnosed with OCD.

At first, I was shocked and couldn’t believe that this was happening to me. But as I began to learn more about the disorder and its various manifestations, I started to see how my thoughts and behaviors fit the criteria.

If there’s one thing I want people to know, it’s that OCD is not just about cleanliness and order. It can manifest in many different ways, and it’s important to recognize the signs and seek help if you think you might be struggling with it. The sooner you get diagnosed, the sooner you can start working towards a healthier, happier life. Don’t be afraid to reach out for support; it can make all the difference.
Ruth S.

6 reasons why some people might only discover they have OCD later in life

There are several reasons why some people might only discover they have Obsessive-Compulsive Disorder (OCD) later in life. Some of these reasons include:

Lack of awareness or knowledge: Many people may not be familiar with the symptoms of OCD or may not recognize their behaviors as being indicative of the disorder. As awareness and understanding of OCD increases, people may be more likely to identify their own symptoms and seek a professional diagnosis.
Stigma and misconceptions: There is still a lot of stigma surrounding mental health disorders, including OCD. People may feel ashamed or embarrassed about their symptoms and may be hesitant to seek help. Additionally, misconceptions about OCD (e.g., that it only involves cleanliness or orderliness) may prevent people from recognizing their own symptoms.
High-functioning or mild symptoms: Some individuals with OCD may have mild or well-controlled symptoms that do not significantly impact their daily functioning. In such cases, they may not feel the need to seek professional help or may not even be aware that their thoughts and behaviors are indicative of a mental health disorder.
Misdiagnosis or underdiagnosis: OCD can sometimes be misdiagnosed as another mental health disorder, such as generalized anxiety disorder or depression, especially when the obsessive thoughts or compulsive behaviors are not as prominent. In these cases, individuals may be receiving treatment for the wrong condition, which could delay the proper diagnosis of OCD.
Change in life circumstances: Sometimes, life events or changes in circumstances can trigger or exacerbate OCD symptoms. In these cases, a person who may have had mild or unnoticeable symptoms earlier in life could suddenly experience more severe symptoms later in life, leading them to seek help and receive a diagnosis.
Coping mechanisms: Some individuals with OCD may have developed effective coping mechanisms to manage their symptoms without professional help. However, as life stressors change or coping strategies become less effective, they may eventually seek help and receive a diagnosis.

It is important to note that diagnosing OCD can be challenging, as symptoms can vary greatly from person to person. If you suspect that you or someone you know may have OCD, it’s essential to seek help from a mental health professional who can provide an accurate diagnosis and appropriate treatment options.

TL;DR

Some reasons people may discover they have OCD later in life include: lack of awareness or knowledge about OCD, stigma and misconceptions, high-functioning or mild symptoms, misdiagnosis or underdiagnosis, change in life circumstances, and coping mechanisms that were effective for a time. Identifying and addressing OCD symptoms is essential for proper treatment and improved quality of life.

	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

May 7, 2023

ROCD or Wrong relationship: How do I know?

I wanted to chat a bit about something I often see in my practice, something called Relationship Obsessive-Compulsive Disorder, or ROCD for short. It’s quite a fascinating, yet challenging, aspect of relationships that not many people are aware of.

So, imagine this: You’re in a relationship, but your mind is constantly flooded with doubts and worries. Questions like “Do I really love my partner?” or “Are we meant to be together?” keep popping up, no matter how happy you are otherwise. That’s the crux of ROCD. It’s like having a pesky little voice in your head that’s always questioning your feelings and your relationship, even when there’s no real reason to doubt.

Now, here’s where it gets tricky. Sometimes, these doubts might make you think, “Maybe I’m not actually in love,” which can be pretty confusing and distressing. This is what many of my clients struggle with: figuring out if these thoughts are just ROCD messing with them, or if they’re genuine concerns about their relationship.

The cool thing about Cognitive Behavioral Therapy, or CBT, is that it helps to sort out these thoughts. It’s like being a detective of your own mind. We look at these intrusive thoughts and try to understand where they’re coming from. Are they just irrational worries, or is there something in the relationship that genuinely doesn’t feel right? CBT is all about challenging these thoughts and seeing them for what they really are.

But here’s the most important part: it’s okay to have doubts and worries in a relationship. They don’t automatically mean something’s wrong. It’s about understanding where these thoughts are coming from and dealing with them in a healthy way. And that’s what I’m here for – to help navigate these confusing waters and find some clarity.

So, if you ever find yourself or someone you know tangled up in these kinds of thoughts, just remember, it’s a common challenge, and there’s always a way to work through it. Sometimes, all it takes is a little bit of guidance and self-understanding.

Take care!

Prof. Guy Doron

ROCD is characterized by obsessive thoughts and doubts about one’s romantic relationship. These doubts can stem from various aspects, such as the partner’s feelings, compatibility, or attraction. People with ROCD often engage in compulsive behaviors (e.g., seeking reassurance, checking feelings) to alleviate their anxiety.

When I met Alex, we hit it off right away. Our conversations flowed effortlessly, and we shared many interests and values. Despite the great connection we had, I couldn’t help but be plagued by doubts about our relationship from the very beginning. I was aware of Relationship Obsessive-Compulsive Disorder (ROCD) and its symptoms, which made me question whether my doubts were genuine or simply a manifestation of ROCD.

These doubts created a constant state of inner turmoil. On one hand, I felt a deep connection with Alex, and on the other, I was unsure if we were truly meant to be together. The more I tried to understand my feelings, the more confused I became. I would ask myself questions like, “Is this love, or am I just convincing myself that it is?” and “Are we truly compatible, or are my concerns a result of ROCD?”

I found myself overanalyzing every aspect of our relationship, searching for signs that would either validate or invalidate my doubts. My mind would race with thoughts of our future, questioning if we could overcome obstacles and build a life together. This constant uncertainty made it difficult for me to fully enjoy the present moments with Alex and left me feeling emotionally drained.

I felt trapped in a cycle of doubt and confusion, unsure if my concerns about our relationship were valid or if they were simply a product of ROCD. This internal struggle led to a sense of isolation, as I didn’t know how to communicate these feelings to Alex or anyone else. I felt stuck in a conundrum, unable to differentiate between genuine concerns and the potential influence of ROCD.

Tudor D.

Is it OCD or am I not in love?

One of the most perplexing challenges for individuals experiencing Relationship Obsessive-Compulsive Disorder (ROCD) is discerning whether their doubts and anxieties are symptomatic of the disorder or indicators of genuine relationship incompatibility. This section delves into how Cognitive Behavioral Therapy (CBT) can assist in navigating this complex terrain.

Understanding the Intricacies of ROCD

ROCD is characterized by persistent, unwanted thoughts and excessive worries about one’s romantic relationship. Common obsessions include questioning one’s love for their partner, their partner’s love for them, or the ‘rightness’ of the relationship. These obsessions often lead to compulsive behaviors, like constantly seeking reassurance, which are attempts to alleviate the distress caused by these doubts.

CBT Approach to Differentiation

CBT, a psychotherapeutic treatment, is grounded in the concept that our thoughts, feelings, and behaviors are interconnected. In the context of ROCD, CBT focuses on dissecting these obsessive thoughts and understanding how they influence emotions and actions.

Identifying Cognitive Distortions: CBT helps individuals recognize patterns of irrational and unproductive thinking. For instance, ‘all-or-nothing’ thinking might lead someone to believe that any doubt means the relationship is flawed. Recognizing these distortions is the first step in challenging and modifying them.
Separating Obsessions from Core Beliefs: Through CBT, individuals learn to differentiate between obsessive thoughts fueled by anxiety and their genuine beliefs and values about their relationship. This distinction is crucial in understanding whether feelings stem from ROCD or from legitimate relationship concerns.

The Role of Self-Reflection and Professional Guidance

While CBT provides tools for self-examination, discerning the root of relationship doubts can still be challenging. Here, the guidance of a trained therapist becomes invaluable. A therapist can help navigate these doubts, offering an objective perspective and helping to distinguish between ROCD-driven anxieties and genuine relationship issues.

Beyond Individual Therapy: Considering the Relationship Context

It’s important to note that ROCD not only affects the individual but also the dynamics of the relationship. Open communication with one’s partner about these struggles is vital. In some cases, couples therapy might be recommended to address relationship dynamics that may be contributing to or affected by ROCD symptoms.

The ROCD challenge

Distinguishing between ROCD and genuine relationship concerns can be challenging for several reasons:

Overlapping symptoms: Both ROCD and genuine relationship concerns can involve doubts, insecurities, and anxiety about the relationship. This overlap in symptoms can make it difficult to determine the root cause of these feelings.
Emotional intensity: Relationships often evoke strong emotions, making it hard to objectively assess the situation. The emotional intensity associated with both ROCD and genuine concerns can blur the lines between the two, leading to confusion.
Normalcy of doubts: It is natural for people to experience doubts and concerns in any relationship. Since some level of uncertainty is expected, it can be challenging to differentiate between normal doubts and those stemming from ROCD.
Internal struggle: People with ROCD may be hesitant to accept that their doubts are a result of a mental health condition rather than genuine concerns. This internal struggle can further complicate the process of distinguishing between the two.
Confirmation bias: Individuals with ROCD may be more likely to notice and focus on the aspects of their relationship that confirm their doubts, leading them to believe that their concerns are valid. This confirmation bias can make it difficult to recognize when the thoughts and feelings are actually symptoms of ROCD.
Lack of awareness: Many people are not familiar with ROCD, so they may not consider it as a possible explanation for their doubts and concerns. Without knowledge of the condition, it becomes even more challenging to identify the true source of these feelings.

It is so, so hard to tell right?

You know, it’s really important to highlight just how tricky it can be to tell the difference between ROCD and genuine relationship concerns. In life, we’re often told that if we have doubts, it means something is wrong. It’s like we’re conditioned to see doubt as a big red flag. But here’s the twist – with OCD, and especially ROCD, it’s a whole different ball game.

People with ROCD, or any form of OCD really, have this tendency to give way too much importance to doubts. It’s like their brain is a doubt-magnifying machine. So, a small, normal doubt that most people would shrug off can feel like a huge, glaring problem to someone with ROCD. It’s as if their brain is constantly on high alert, looking for any sign of trouble, even when everything is actually okay.

The thing is, doubt is a normal part of life, and it’s definitely a normal part of relationships. No relationship is perfect, and it’s natural to question things from time to time. But for someone with ROCD, these doubts can become overwhelming and consuming. They can start to dominate their thoughts and make them question everything about their relationship, even when there’s no real reason to.

That’s why in therapy, especially with CBT, we work on understanding these doubts. We try to figure out if they’re just the OCD talking or if they’re based on real issues that need addressing. The goal is to help people learn to manage these doubts, to see them for what they are, and not let them take over their lives or their relationships.

So, if you’re ever feeling swamped by doubts and can’t seem to shake them off, remember, it’s not always as black and white as it seems. Doubts don’t always mean there’s a problem, especially when OCD is in the mix. It’s all about finding that balance and understanding what these doubts really mean for you.

Here are some signs that may indicate ROCD

Obsessive thoughts: If you find yourself constantly ruminating about your relationship, even when you’re not with your partner, it could be a sign of ROCD.
Compulsive behaviors: Engaging in repetitive behaviors (e.g., seeking reassurance from others, checking feelings) to reduce anxiety might suggest ROCD.
Interference with daily life: If your doubts are affecting your ability to function in daily life (e.g., work, social interactions), it could be a symptom of ROCD.
Excessive focus on “flaws”: People with ROCD may magnify their partner’s imperfections, obsessing over them and questioning the relationship’s viability.
Past patterns: If you’ve experienced similar doubts and obsessions in previous relationships, it could indicate a pattern of ROCD.

In contrast, typical relationship concerns usually arise from specific issues or situations and don’t involve the same level of obsessive thoughts or compulsive behaviors.

Ultimately, it’s crucial to consult a mental health professional, such as a therapist or psychologist, to help you determine whether your doubts are due to ROCD or genuine concerns. They can provide guidance, support, and potential treatment options for your specific 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

May 2, 2023

Is OCD neurodivergent?
My name is Eva, and I have Obsessive-Compulsive Disorder, or OCD for short. My brain works a bit differently than most people’s, and I’d like to share my experience with you to give you an honest perspective on the challenges of living with OCD.

Having OCD is incredibly difficult. My life is constantly interrupted by recurring, intrusive thoughts and the compulsions that follow. These obsessions and compulsions can consume so much of my time and energy, making it hard for me to focus on other aspects of my life.

For example, I often struggle with the need to check and recheck things repeatedly, like making sure doors are locked or the stove is turned off. This can make it hard for me to leave the house or get to appointments on time, and it can cause a great deal of frustration for both me and my loved ones.

While I might have some strengths related to my OCD, such as being detail-oriented, these positives are often overshadowed by the constant anxiety, discomfort, and disruption that the disorder brings into my life. To cope with the challenges, I have sought therapy, medication, and support from friends and family. It’s been an ongoing battle to find a balance and learn to manage my symptoms.

It’s important to recognize that, while OCD can be considered part of neurodiversity, it is a mental illness that can significantly impair a person’s ability to lead a fulfilling life. Acknowledging the struggles and challenges faced by individuals with OCD is essential in promoting understanding, empathy, and support for those living with this condition.

Living with OCD is not easy, and the journey toward managing it is an ongoing process. By sharing my story, I hope to raise awareness about the realities of life with OCD and encourage others to seek help and support if they are struggling with this difficult condition.
Eva H.

OCD and Neurodivergence

OCD (Obsessive-Compulsive Disorder) is a mental illness where people have unwanted thoughts (obsessions) and

Obsessive-Compulsive Disorder (OCD) is a mental illness classified as an anxiety disorder. It is characterized by recurring, intrusive thoughts (obsessions) and repetitive behaviors or mental acts (compulsions) that individuals feel compelled to perform to alleviate the anxiety caused by these obsessions.

Neurodivergence, on the other hand, refers to natural variations in the way human brains work and process information. It includes conditions like autism spectrum disorder, ADHD, dyslexia, and more. Neurodivergent individuals may have unique ways of thinking, learning, and engaging with the world.

While OCD is primarily considered a mental illness due to the distress it can cause in an individual’s life, it can also be viewed as part of neurodiversity, as it is another way the brain functions differently from the “neurotypical” majority. The understanding and perception of mental illness and neurodivergence can overlap and evolve over time, as both are related to variations in brain functioning.

what are some implications of ocd being possibly neurodivergent?

If OCD is considered as part of neurodiversity, it would have several implications for people being diagnosed with the condition and society as a whole:
1. Destigmatization: Viewing OCD as a form of neurodivergence could help reduce the stigma often associated with mental illnesses. This shift in perception may encourage individuals to seek help without fear of judgment and promote understanding and acceptance of people with OCD.
2. Holistic approach to treatment: Recognizing OCD as a form of neurodiversity may lead to a more comprehensive approach to treatment, focusing not only on reducing symptoms but also on understanding and embracing the unique cognitive traits that come with the condition. This could involve a combination of medication, therapy, and support tailored to each individual’s needs and strengths.
3. Education and accommodations: If OCD is acknowledged as a form of neurodivergence, educational institutions and workplaces may be more likely to provide accommodations and support for those with the condition. This could include extra time on exams, flexible work hours, or additional resources to help individuals manage their symptoms and thrive in various settings.
4. Advocacy and support: The neurodiversity movement advocates for the rights and needs of neurodivergent individuals. If OCD is considered part of neurodiversity, it may benefit from increased advocacy efforts, leading to more resources, research, and support for those affected by the condition.
5. Early intervention and support: With an increased understanding of OCD as part of neurodiversity, there may be a greater focus on early identification and intervention, helping individuals manage their condition more effectively from an earlier age.
However, it is essential to note that considering OCD as part of neurodiversity should not downplay the challenges and distress it can cause in an individual’s life. Treatment and support should still address the disabling aspects of OCD while promoting understanding and acceptance of the unique cognitive traits associated with the condition.

Conclusion

If OCD is considered part of neurodiversity, it could have several implications for individuals diagnosed with the condition and society as a whole. This perspective may help reduce stigma, encourage a more comprehensive approach to treatment, and promote accommodations in educational and work settings. Additionally, it could lead to increased advocacy efforts, early intervention, and support for those affected by OCD. However, it is crucial not to downplay the challenges and distress associated with OCD and continue to address the disabling aspects while fostering understanding and acceptance of the unique cognitive traits of the condition.

Get the app
April 29, 2023

Blog

Cognitive Restructuring

5 examples for use of Cognitive Restructuring

Conclusion

Coping Tips

Behavioral Tips

Cognitive Themes Tips

Lifestyle Tips

Bonus Feature: OCD Tips for Digital Life

18. Digital Decluttering

19. Social Media Boundaries

20. Use Technology as an Aid

21. Be Careful with Online Searches

22. Digital Breaks

Extra Bonus Tip: Recognizing the Limitations of “Tips”

What are cognitive biases?

7 Tips for cognitive biases

Why OCD and travel often don’t go hand in hand

3 tips for traveling with OCD

Applying supportive thinking

What can we learn from these examples?

Question categories

Ruth’s story

6 reasons why some people might only discover they have OCD later in life

TL;DR

Is it OCD or am I not in love?

Understanding the Intricacies of ROCD

CBT Approach to Differentiation

The Role of Self-Reflection and Professional Guidance

Beyond Individual Therapy: Considering the Relationship Context

The ROCD challenge

Here are some signs that may indicate ROCD

OCD and Neurodivergence

what are some implications of ocd being possibly neurodivergent?

Conclusion