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

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

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

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

Why self-help is hard

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

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

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

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

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

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

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

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

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

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

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

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

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

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April 9, 2023

OCD: 9 lesser known tips, rated

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

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

The tips

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

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

Conclusion

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

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

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

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

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April 4, 2023

What do the new advancements in AI mean for people with OCD?
New advancements in AI have the potential to positively impact people with OCD in several ways, including:
1. Improved diagnostics: AI-powered algorithms can analyze a large volume of data and identify patterns that may be indicative of OCD. These tools can assist mental health professionals in making more accurate and timely diagnoses.
2. Personalized treatment plans: AI can analyze an individual’s symptoms, history, and other relevant factors to help mental health professionals develop customized treatment plans. By tailoring the treatment to the specific needs of each person, the likelihood of a positive outcome may increase.
3. Enhanced self-help tools: AI can power self-help tools such as apps and online platforms that help individuals with OCD manage their symptoms. These tools may include cognitive-behavioral exercises, mood tracking, and reminders for practicing healthy habits.
4. Virtual therapy: AI-enabled chatbots and virtual therapists can provide support and guidance for individuals with OCD, especially in situations where access to mental health professionals is limited. These virtual assistants can help users practice exposure and response prevention (ERP) techniques and provide coping strategies for managing symptoms.
5. Research acceleration: AI can analyze large amounts of data from multiple sources, such as published studies, electronic health records, and social media. This can help researchers identify new insights, trends, and potential treatment options for OCD.
What about risks?

There are several risks associated with the use of AI in mental health care, particularly for individuals with OCD. Some of these risks include:
1. Misdiagnosis: AI algorithms are not infallible, and there is a risk of misdiagnosis or incorrect interpretation of data, which could lead to inappropriate treatment recommendations or interventions.
2. Over-reliance on AI: If users become overly reliant on AI-powered tools and neglect the importance of human interaction in mental health care, this could lead to less effective treatment and hinder the development of crucial therapeutic relationships.
3. Privacy and data security: Collecting and storing sensitive personal information raises concerns about data privacy and security. Unauthorized access to this data could lead to potential harm, such as discrimination or stigmatization based on mental health status.
4. Bias in AI algorithms: If AI algorithms are trained on unrepresentative or biased data, they may perpetuate or even exacerbate existing biases and inequalities in mental health care. This could result in unfair treatment recommendations or interventions for certain groups of people.
5. Ethical concerns: The use of AI in mental health care raises several ethical questions, such as informed consent, transparency, and accountability. Users should be aware of how their data is being used and have control over their information.
6. Accessibility: AI-driven mental health tools may not be equally accessible to all individuals due to factors such as socioeconomic status, location, or digital literacy. This could exacerbate existing disparities in access to mental health care.
7. Inadequate regulation: The rapidly evolving nature of AI technology may outpace the development of appropriate regulations and guidelines, which could result in inadequate oversight and potential harm to users.
What about risks that are more specific to OCD?

While many of the risks mentioned earlier apply broadly to mental health care, some may have unique implications for individuals with OCD:
1. Ineffective or counterproductive self-help tools: AI-powered self-help tools, such as apps and online platforms, may not be tailored specifically to OCD or may lack evidence-based content. This could lead to individuals using strategies that are ineffective or even counterproductive for managing OCD symptoms.
2. Overemphasis on symptom tracking: While monitoring symptoms can be helpful, an excessive focus on tracking OCD-related behaviors or thoughts might inadvertently reinforce compulsive behaviors and increase anxiety. AI tools should be designed to strike a balance between symptom tracking and promoting therapeutic interventions, such as exposure and response prevention (ERP) techniques.
3. Misinterpretation of AI feedback: People with OCD may be particularly sensitive to feedback provided by AI tools, and they could misinterpret suggestions or guidance. This might lead to increased anxiety, rumination, or compulsive behaviors.
4. Dependence on AI reassurance: OCD often involves seeking reassurance as a form of compulsive behavior. If AI tools provide reassurance to users, it could inadvertently reinforce compulsive reassurance-seeking behaviors rather than helping individuals develop healthier coping strategies.
Summary

Advancements in AI have the potential to positively impact people with OCD through improved diagnostics, personalized treatment plans, enhanced self-help tools, virtual therapy, and accelerated research. However, there are risks associated with AI in mental health care, such as misdiagnosis, over-reliance on AI, privacy and data security concerns, biased algorithms, ethical issues, and accessibility limitations. Some risks unique to OCD include ineffective self-help tools, overemphasis on symptom tracking, misinterpretation of AI feedback, and dependence on AI reassurance.

To create effective digital health products for people with OCD while mitigating these risks, developers and mental health professionals should focus on strategies such as collaboration, evidence-based approaches, user-centered design, data privacy and security, continuous evaluation, personalization and adaptability, ethical considerations, support from mental health professionals, and regulatory compliance. By following these guidelines, developers can create digital health products that effectively support individuals with OCD while minimizing potential risks and challenges.

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March 24, 2023

Thought challenging: 5 steps to overcoming OCD

I found myself plagued by intrusive thoughts that seemed to consume my every waking moment. No matter how hard I tried, I couldn’t shake the fear that something terrible would happen to my family if I didn’t perform certain rituals. My mind was a whirlwind of “what-ifs” and worst-case scenarios.

One ordinary day, as I was locking the front door, I found myself trapped in a vicious cycle of checking and rechecking, convinced that if I didn’t lock it perfectly, my family would be in danger. I felt overwhelmed by my inability to control these thoughts and the rituals they demanded.

But then, I remembered something I’d read about thought challenging, a technique used in cognitive-behavioral therapy to help manage obsessive thoughts. I decided to give it a try, hoping it might help me break free from the grip of my OCD.

I started by noticing the intrusive thought that was bothering me: “If I don’t lock the door perfectly, something terrible will happen to my family.” Identifying the thought helped me see it as separate from myself and not an inherent part of who I was.

Next, I worked on identifying the cognitive distortion behind my thought. In this case, it was catastrophizing – imagining the worst possible outcome. I asked myself, “Is it really true that if the door isn’t locked perfectly, something terrible will happen?”

I began to challenge the thought by considering the evidence. I reminded myself that I had locked the door countless times without any harm coming to my family. Moreover, the likelihood of a break-in occurring specifically because the door wasn’t locked perfectly was extremely low.

As I developed a rational counter-thought, I felt a sense of relief wash over me: “While it’s important to lock the door for safety, it doesn’t have to be perfect. The world is full of uncertainties, and it’s impossible to prevent every potential danger. My family is generally safe, and I’ve taken reasonable precautions.”

I repeated this rational counter-thought to myself, and the anxiety that had previously gripped me began to dissipate. By practicing thought challenging, I found a powerful tool to help me regain control over my OCD and to quiet the intrusive thoughts that had been causing me so much distress.

Though the journey wasn’t easy, I kept on with thought challenging, and it slowly but surely helped me reclaim my life from the clutches of OCD. With time and practice, I learned to embrace uncertainty and find peace in the knowledge that while I can’t control everything, I can control how I respond to my thoughts.
Vera, Illinois

What is Thought challenging?

Thought challenging (also known as cognitive restructuring) is a key component of CBT that involves identifying and disputing irrational or distorted thoughts. This technique can be helpful in managing the obsessive thoughts associated with OCD. Here’s a more detailed breakdown of the thought challenging process:

1. Notice your thoughts

Notice your thoughts: Become aware of your obsessive thoughts as they arise. It may help to write them down so you can examine them more closely.

2. Identify cognitive distortions

Recognize any irrational or distorted thinking patterns in your thoughts. Common cognitive distortions in OCD may include:

Catastrophizing: Imagining the worst possible outcome
Black-and-white thinking: Viewing situations as all good or all bad, with no middle ground
Overgeneralization: Drawing broad conclusions from a single event
Magical thinking: Believing that thoughts can cause harm or that rituals can prevent harm

3. Challenge the thoughts:

Examine the evidence for and against your obsessive thoughts. Ask yourself questions like:

What’s the evidence supporting this thought?
What’s the evidence against this thought?
Are there alternative explanations or interpretations?
How likely is it that my fear will come true?

4. Develop rational counter-thoughts

Replace your irrational or distorted thoughts with more balanced, rational alternatives. For example, if you have the obsessive thought, “If I don’t wash my hands 10 times, I’ll get a serious illness,” a more rational counter-thought might be, “I can’t completely eliminate the risk of illness, but washing my hands once with soap is sufficient to significantly reduce the risk.”

5. Practice and repetition:

Thought challenging is a skill that requires practice. Make it a habit to notice and challenge your obsessive thoughts as they arise. Over time, this can help you develop a more balanced and rational perspective on your fears.

Remember, while thought challenging can be a helpful self-help technique, working with a trained therapist who specializes in CBT can be even more effective in addressing OCD. It’s essential to consult a mental health professional for guidance and support tailored to 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)

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March 19, 2023

4 signs that you may be unintentionally enabling your partner’s OCD
I had always relied on my spouse’s support to manage my OCD, but lately, I had started to feel like her efforts were doing more harm than good. It wasn’t until one evening when we were getting ready for bed that my spouse suggested that she would stop helping me that I realized how much I had come to rely on her help.

As I got up to check the windows for the umpteenth time, my spouse calmly suggested that it was time for me to manage my OCD without her help. I was outraged and felt betrayed that my spouse would even suggest this. I told her that she didn’t understand how hard it was for me to manage my OCD, and that without her help, I would never feel safe or secure.

My spouse listened patiently as I ranted and raved, and then gently explained that she wanted to help me manage my OCD in a more effective way. She suggested that her reassurances and help in checking the windows were actually making things worse, as I was relying on her to feel safe and secure. It was a tough pill to swallow, but deep down, I knew that she was right.
– Ed

How do I know if I may be unintentionally enabling my partner’s OCD?

It can be challenging to know if you are enabling your partner’s OCD rather than helping them. Here are a few signs that you may be unintentionally enabling your partner’s OCD:
1. Accommodating their compulsions: If you find yourself frequently accommodating your partner’s compulsions, such as helping them avoid triggers or engaging in their rituals, you may be unintentionally enabling their OCD.
2. Avoiding triggers: If you find yourself avoiding situations or activities that may trigger your partner’s OCD, you may be enabling their condition by reinforcing the idea that these triggers are something to be feared.
3. Reassuring them excessively: If you find yourself frequently reassuring your partner or offering them excessive reassurance, you may be reinforcing their anxiety and compulsive behavior.
4. Taking on too much responsibility: If you find yourself taking on too much responsibility for your partner’s wellbeing or compulsions, you may be unintentionally enabling their OCD and preventing them from developing the skills they need to manage their symptoms.
If you suspect that you may be enabling your partner’s OCD, it is essential to seek the help of a mental health professional who specializes in OCD. They can help you develop a plan to support your partner while also helping them to learn how to manage their symptoms more effectively.

But what if I am just trying to help?

It’s understandable that you want to help your partner, and your intentions are likely coming from a place of love and care. However, it’s essential to recognize that some ways of helping can unintentionally enable your partner’s OCD and make it harder for them to manage their symptoms in the long run.

It’s important to remember that OCD is a complex and often chronic mental health condition, and managing symptoms can be challenging. Your partner needs the support of a mental health professional who specializes in OCD to develop a personalized treatment plan that works for them.

Your role as a partner is to support your loved one in seeking the help they need and providing encouragement and empathy along the way. You can educate yourself about OCD, learn more about evidence-based treatments, and help your partner access resources and support when they need it.

In short, the best way to help your partner is to be an ally in their journey towards recovery, and to support them in developing the skills they need to manage their OCD symptoms effectively.

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March 13, 2023

OCD Digital therapeutics: Why is OCD difficult to treat?

Obsessive-compulsive disorder (OCD) is a mental health condition that is notoriously difficult to treat, and medication is often only partially effective. There are several reasons why medication may not be enough to improve OCD symptoms:

Complex brain mechanisms: The exact neurobiological mechanisms underlying OCD are not fully understood, but research has shown that multiple brain regions and neurotransmitter systems are involved. This complexity makes it difficult to find a medication that can target all of the underlying mechanisms effectively.
High variability: OCD symptoms can vary widely from person to person, and the disorder can present in different forms, such as contamination, symmetry, and hoarding. It can be challenging to find the right medication that can effectively target the specific symptoms and subtypes of OCD in an individual.
Tolerance and dependence: Some medications used to treat OCD, such as selective serotonin reuptake inhibitors (SSRIs), can take several weeks to start working, and their efficacy can diminish over time. Additionally, some individuals may develop tolerance or dependence on these medications, requiring higher doses or alternative treatments.
Side effects: Many medications used to treat OCD can have significant side effects, such as weight gain, sexual dysfunction, and gastrointestinal problems. These side effects can be intolerable for some individuals, leading them to discontinue treatment.
Comorbid conditions: OCD frequently co-occurs with other mental health conditions, such as depression or anxiety. These comorbid conditions can complicate treatment and require multiple medications to manage.

OCD and the placebo effect

The placebo effect is a phenomenon in which a person experiences a positive therapeutic effect from a treatment that has no therapeutic value. The strength of the placebo effect can vary depending on the condition being treated and the individual experiencing it.

Research suggests that the placebo effect may be weaker for individuals with obsessive-compulsive disorder (OCD) because of the nature of the disorder. OCD is characterized by persistent and intrusive thoughts or obsessions that create anxiety, as well as repetitive behaviors or compulsions that are performed to alleviate that anxiety.

The underlying cognitive and neural mechanisms of OCD involve overactive circuits in the brain that are associated with anxiety and negative affect. These circuits can interfere with the placebo response, which relies on positive expectations, hope, and other psychological factors that can activate the brain’s reward and motivation systems.

Moreover, individuals with OCD may have difficulty trusting their own experiences and perceptions, which can make it harder for them to believe that a treatment is working, even if it is a placebo. They may also be more likely to notice and interpret any changes in their symptoms in a negative way, which can undermine the placebo effect.

Overall, while the placebo effect can still occur in individuals with OCD, it may be weaker due to the nature of the disorder and its underlying neural mechanisms.

Digital Therapeutics for OCD

Digital therapeutics are a growing area of treatment for mental health conditions such as obsessive-compulsive disorder (OCD). Digital therapeutics are software-based interventions that use technology, such as mobile apps or virtual reality, to provide evidence-based treatments. These treatments can be used in conjunction with traditional therapies or as standalone interventions.

For OCD, digital therapeutics can provide several benefits. They can offer a more accessible and convenient option for individuals who have difficulty accessing traditional in-person therapy, such as those who live in rural or remote areas. Digital therapeutics can also be more cost-effective and scalable than traditional therapies.

There are several types of digital therapeutics available for OCD, including:

Mobile apps: There are several mobile apps available that provide cognitive-behavioral therapy (CBT) for OCD. These apps can help individuals identify and challenge their obsessive thoughts and compulsive behaviors.
Virtual reality therapy: Virtual reality therapy involves using a virtual environment to simulate exposure to anxiety-provoking stimuli. For OCD, this can involve exposure to situations or objects that trigger obsessions or compulsions.
Web-based programs: There are several web-based programs that offer CBT for OCD. These programs can be accessed from any device with an internet connection and can provide ongoing support for individuals with OCD.
Wearable devices: There are several wearable devices that can be used to monitor and track OCD symptoms. These devices can provide real-time feedback and support for individuals with OCD.

Overall, digital therapeutics are a promising area of treatment for OCD and other mental health conditions. They can provide accessible and convenient options for individuals who may have difficulty accessing traditional therapies.

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

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March 6, 2023

Anxiety Management: Quick Relief or Long Term Change?

From the perspective of Cognitive Behavioral Therapy (CBT), seeking quick relief from anxiety may provide temporary relief, but it is not the most effective long-term solution. CBT focuses on identifying and changing negative thought patterns and behaviors that contribute to anxiety, and building coping skills to manage anxiety in the long-term.

CBT approaches anxiety through a combination of techniques such as identifying and challenging negative thought patterns, gradually facing feared situations through exposure therapy, and building coping skills such as relaxation techniques and mindfulness. These techniques can help individuals develop a more balanced and realistic perspective on their fears and anxiety, and build resilience to manage anxiety in the long-term.

While seeking quick relief from anxiety can be tempting, CBT suggests that the most effective approach to anxiety management is a combination of both short-term relief strategies and long-term approaches that address the root causes of anxiety.

Short term relief approach

Here are some self-care short-term routines that can help with anxiety:

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

Why short-term anxiety relief can become ineffective over time?

While short-term approaches to anxiety management can provide immediate relief and help individuals feel better in the moment, there are some problematic aspects of relying solely on short-term strategies:

Short-term strategies may not address the underlying causes of anxiety: Short-term strategies such as deep breathing, progressive muscle relaxation, or mindfulness meditation can help individuals manage symptoms of anxiety in the moment, but they do not necessarily address the underlying causes of anxiety. Without addressing the underlying causes, anxiety may continue to be a problem in the long-term.
Short-term strategies may not be sustainable: Short-term strategies such as exercise or spending time in nature can be effective for reducing anxiety in the short-term, but they may not be sustainable over the long-term. This can lead to a cycle of relying on short-term strategies that may not be effective in the long-term.
Short-term strategies may not work for everyone: Not all short-term strategies work for everyone. Some individuals may find certain strategies more helpful than others, and some individuals may not find any short-term strategies helpful at all.
Short-term strategies may not provide a lasting sense of relief: While short-term strategies can provide immediate relief, they may not provide a lasting sense of relief. Individuals may still experience anxiety even after using short-term strategies.

Overall, short-term strategies can be helpful in managing anxiety in the moment, but it is important to also address the underlying causes of anxiety and develop long-term coping strategies to effectively manage anxiety in the long-term.

Long term approach

There are several CBT strategies that can be used to change long-term cognitive approaches to anxiety:

Cognitive restructuring: This involves identifying and challenging negative or irrational thoughts that contribute to anxiety. The goal is to replace these thoughts with more balanced and realistic ones.
Exposure therapy: This involves gradually exposing oneself to feared situations or stimuli in a controlled and safe environment. Over time, this can help individuals build resilience and reduce anxiety.
Mindfulness meditation: This involves practicing non-judgmental awareness of one’s thoughts, emotions, and physical sensations. It can help individuals develop a more accepting and less reactive approach to anxiety.
Relaxation techniques: This involves practicing deep breathing, progressive muscle relaxation, or other relaxation techniques to reduce physical symptoms of anxiety.
Behavioral activation: This involves increasing engagement in positive activities and behaviors to counteract the negative impact of anxiety on mood and motivation.
Graded task assignment: This involves breaking down larger goals or tasks into smaller, more manageable steps to reduce anxiety and increase feelings of mastery.
Social support: This involves seeking out support from family, friends, or a therapist to help manage anxiety and provide a sense of connection and validation.

when should I expect results if I take the long term approach?

The timeline for seeing results from a long-term approach to managing anxiety can vary depending on the individual and the approach taken. It is important to keep in mind that managing anxiety is a process, and it can take time to see significant changes.

In general, it may take several weeks or months to see noticeable improvements in anxiety symptoms when using a long-term approach such as Cognitive Behavioral Therapy (CBT). This is because CBT involves identifying and changing negative thought patterns and behaviors that contribute to anxiety, which takes time and practice.

It is also important to note that progress may not be linear, and there may be setbacks or periods of heightened anxiety throughout the process. This is normal and expected, and it is important to continue working on coping strategies and seeking support during these times.

Ultimately, the timeline for seeing results will depend on the individual, the severity of their anxiety, and the approach taken. It is important to be patient and persistent, and to continue working towards managing anxiety in the long-term.

	The old way	ocd.app
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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
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User feedback	Mixed	4.8 / 5.0 (2,635 reviews)

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March 2, 2023

Social Anxiety and OCD
Social anxiety disorder (SAD) and obsessive-compulsive disorder (OCD) are both anxiety disorders that can co-occur in some individuals. Although the two disorders are distinct, there is a connection between them in some cases.

Research has found that people with social anxiety disorder may be at a higher risk of developing OCD compared to the general population. One study found that about 25% of people with OCD also met the diagnostic criteria for SAD, and that social anxiety symptoms were associated with more severe OCD symptoms.

Why do people with Social Anxiety have higher risk for OCD?

One possible explanation for this co-occurrence is that people with SAD may engage in compulsive behaviors as a way of coping with their anxiety. For example, they may repeatedly check or seek reassurance from others to reduce their anxiety about a social situation. Over time, these behaviors can become habitual and may evolve into symptoms of OCD.

Another possible explanation is that both disorders share some common underlying mechanisms, such as heightened sensitivity to threat and difficulty tolerating uncertainty. In some cases, these shared vulnerabilities may increase the likelihood of developing both disorders.

Overall, while social anxiety disorder and OCD are distinct disorders, they can co-occur in some individuals.

If you are experiencing symptoms of either disorder, it is important to seek the help of a mental health professional for proper diagnosis and treatment.

Some facts and figures

Here are some interesting figures about social anxiety:
1. Social anxiety disorder is the third most common mental health disorder after depression and alcohol dependence.
2. According to the National Institute of Mental Health, an estimated 12.1% of U.S. adults experience social anxiety disorder at some point in their lives.
3. Women are more likely to experience social anxiety disorder than men.
4. Social anxiety disorder usually develops in childhood or adolescence, with a median age of onset of 13 years old.
5. People with social anxiety disorder are more likely to have other mental health conditions, such as depression, substance abuse, and other anxiety disorders.
6. Social anxiety disorder can be treated with a combination of medication and therapy, and up to 80% of people with the disorder can be effectively treated.
7. Despite effective treatments being available, only about one-third of people with social anxiety disorder seek treatment.
These figures highlight the importance of recognizing social anxiety disorder as a common and treatable mental health condition.

CBT and Social Anxiety

Cognitive-behavioral therapy (CBT) is an evidence-based treatment for social anxiety disorder (SAD) that aims to help individuals identify and change negative patterns of thinking and behavior that contribute to their anxiety. There are several CBT-based strategies that can be used to improve resilience in people with social anxiety:
1. Cognitive restructuring: This technique involves identifying and challenging negative thoughts or beliefs that contribute to social anxiety. By examining evidence and generating more balanced and realistic thoughts, individuals can reduce their anxiety and build resilience.
2. Exposure therapy: This technique involves gradually exposing individuals to social situations that they fear in a safe and controlled manner. By facing their fears and learning that they can cope with anxiety, individuals can build resilience and increase their confidence in social situations.
3. Behavioral experiments: This technique involves testing out new behaviors or beliefs in social situations to see how they affect anxiety levels. By experimenting with different approaches, individuals can learn what works for them and build resilience.
4. Mindfulness: This technique involves practicing present-moment awareness and non-judgmental acceptance of thoughts and emotions. By learning to be more accepting of their anxiety, individuals can reduce the impact of anxiety on their daily lives and build resilience.
Cognitive themes related to Social Anxiety

Some specific cognitive themes that can be targeted in CBT for social anxiety include:
1. Fear of negative evaluation: This is a common cognitive theme in social anxiety, and involves a belief that others will judge, criticize, or reject the individual. By challenging this belief and learning to tolerate uncertainty and rejection, individuals can build resilience.
2. Safety behaviors: These are behaviors that individuals use to reduce anxiety in social situations, such as avoiding eye contact or rehearsing what they will say. By learning to reduce these safety behaviors, individuals can build resilience and increase their confidence in social situations.
3. Catastrophic thinking: This is a cognitive distortion that involves imagining the worst-case scenario in social situations. By learning to challenge catastrophic thinking and generate more realistic thoughts, individuals can reduce their anxiety and build resilience.
Overall, CBT-based strategies for improving resilience in people with social anxiety involve identifying and changing negative patterns of thinking and behavior. By learning new skills and challenging negative beliefs, individuals can build resilience and increase their confidence in social situations.

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February 21, 2023
Tech Burnout and OCD: Katie’s story

Once upon a time, there was a woman named Katie who was an engineer at one of the biggest tech companies in the world. She was smart, talented, and had a passion for technology. But she also had a secret that she kept from everyone at work.

Katie suffered from OCD.

Every day, Katie would have intrusive thoughts that would take over her mind and disrupt her work. She was afraid that if she made a mistake, something terrible would happen. This fear of making a mistake was so overwhelming that she would spend hours checking her work, making sure every line of code was perfect.

Her colleagues would often tease her about her meticulous nature, but they had no idea of the struggles she faced. They thought she was just a perfectionist, but little did they know, it was a battle for Katie to keep her OCD under control.

One day, Katie was working on a critical project on a tight deadline with her team. As the deadline approached, her intrusive thoughts became more frequent and intense.

“What if I made a mistake?”

“Maybe I put an error in the code on purpose.”

“I can’t trust myself.”

“The entire company will go bankrupt because of me.”

Katie was so focused on checking her work that she couldn’t keep up with the pace of the team. Her team members started to get frustrated with her, thinking she was slowing them down.

But Katie couldn’t help it. She needed to check and recheck her work to make sure it was perfect. It was a never-ending cycle that consumed her thoughts and time. She was scared to tell her team about her OCD, so she just pushed through, trying to ignore the intrusive thoughts and hoping no one would notice.

However, the stress of trying to keep up with the team and battling her OCD began to take a toll on her. She started to feel burnt out and her personal life suffered as well. She was unable to relax or enjoy her free time because her mind was constantly racing with intrusive thoughts.

But as the pressure mounted, Katie’s body started to respond in a negative way. She felt more vulnerable and her intrusive thoughts became even more intense. She was struggling to keep up with the pace of the team and the stress was taking a toll on her both physically and mentally.

It wasn’t until Katie got sick that one of her colleagues finally asked her if she was okay. It was then that she decided to mention something about her condition. Her colleague was understanding and recommended that she go to therapy, but unfortunately, she couldn’t find an appointment before the project deadline.

Desperate for help, her colleague reached out to a friend who was a clinical psychologist. The psychologist recommended using an evidence-based app as a temporary solution. Despite her initial skepticism, Katie decided to give it a try.

To nobody’s surprise, the app couldn’t help Katie and her team complete the project on time. But it helped Katie feel more understood. It allowed her to take a closer look at her negative thinking process. She was able to debunk some of her maladaptive beliefs and develop a better understanding of her OCD.

Although it wasn’t a cure, the app was a step in the right direction and gave Katie hope that she could manage her OCD and find a better work-life balance.

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February 15, 2023
OCD on Screen: How is OCD Depicted on Film?
There are several films and TV shows that portray characters with obsessive-compulsive disorder (OCD). Some of these include:
1. As Good as It Gets (1997) – In this film, the character Melvin Udall (played by Jack Nicholson) exhibits severe OCD through his repetitive and rigid behaviors, such as having to touch the door handle a certain number of times before leaving his apartment, avoiding cracks on the sidewalk, and having to eat at the same restaurant every day. He also has germaphobia and is shown obsessively washing his hands.
  
  What we think:
  While the film does touch on some common OCD symptoms, such as repetitive behaviors and intrusive thoughts, it also exaggerates and stereotypes these symptoms for comedic effect. This can lead to misunderstandings about the condition and the people who experience it.
  Grade: C+
2. Monstress (2000) – In this TV show, the character Dr. Craig Watts has OCD, which is depicted through his repetitive and intrusive thoughts about symmetry, order, and cleanliness. He is also shown arranging and rearranging objects, such as books and papers, until they are perfectly aligned.
  
  What we think:
  The representation of OCD in this TV show is somewhat stereotypical, with the character Dr. Craig Watts exhibiting exaggerated symptoms and behaviors. However, the show does provide some insight into the types of intrusive thoughts and compulsive behaviors that can be associated with OCD.
  Grade: B-
3. United States of Tara (2009-2011) – In this show, the character Tara Gregson (played by Toni Collette) has dissociative identity disorder and also exhibits symptoms of OCD, such as repetitive behaviors, intrusive thoughts, and a need for symmetry and order. She is shown repeatedly checking locks, counting objects, and washing her hands excessively.
  
  What we think:
  This TV show provides a more nuanced and accurate representation of OCD, as the character Tara Gregson’s symptoms are depicted as part of a larger picture of her dissociative identity disorder. The show also touches on the impact that OCD can have on the daily life of an individual and those around them.
  Grade: B+
4. Silver Linings Playbook (2012) – In this film, the character Pat Solitano (played by Bradley Cooper) has OCD and bipolar disorder. His OCD is depicted through his repetitive behaviors, such as counting and touching objects in a certain order, as well as his intrusive thoughts about symmetry and order. He is also shown compulsively checking locks and washing his hands.
  
  What we think:
  The film touches on some common OCD symptoms, such as repetitive behaviors and intrusive thoughts, but also exaggerates and stereotypes these symptoms for dramatic effect. While the portrayal of the character Pat Solitano is intended to be relatable, it can also perpetuate misunderstandings about the condition.
  Grade: C
It’s important to note that not all depictions of OCD in these films and TV shows are entirely accurate or representative of the experiences of people with the disorder. Some of these portrayals can perpetuate stereotypes and misunderstandings about OCD.

It’s always a good idea to consult with a mental health professional for a more accurate understanding of the condition.

What can I do if people don’t understand what OCD truly is?

If you’re struggling with people who don’t understand OCD or make fun of it, here are some tips that may help:
1. Educate them: Consider using the opportunity to educate others about OCD and what it’s really like to live with the condition. Provide information about the symptoms, causes, and treatments for OCD, and share your personal experience.
2. Stand up for yourself: If someone is mocking or making fun of your OCD, it’s okay to stand up for yourself. You can assertively but respectfully let them know that their behavior is not okay and that you don’t appreciate it.
3. Set boundaries: It’s important to set boundaries and protect your own mental health. If someone’s behavior is causing you distress, consider limiting your contact with them or avoiding them altogether.
4. Seek support: If you’re struggling with feelings of anger, frustration, or sadness as a result of others’ negative attitudes, consider seeking support from friends, family, or a mental health professional.
5. Focus on self-care: Taking care of yourself and practicing self-care is important for managing the symptoms of OCD and maintaining overall mental health. This can include activities like exercise, mindfulness, and seeking professional support.
Remember, it’s not your responsibility to change others’ attitudes or behavior, but it’s important to prioritize your own mental health and well-being. If someone is making fun of or mocking your OCD, it’s not a reflection of your worth or the validity of your experiences, and it’s okay to seek support and take care of yourself.

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February 10, 2023
OCD, fear of harm and reframing negative thoughts
People with OCD can get stuck on a variety of intrusive thoughts, images, or urges, also known as obsessions, that are often disturbing or anxiety-provoking. These obsessions can interfere with daily life and cause significant distress. Some common obsessions in OCD include:
- Fear of contamination or germs
- Fear of losing control and causing harm to oneself or others
- Intrusive thoughts about sex or morality
- Repeated doubts about having performed a task correctly
- Excessive concern about symmetry or order
- Unwanted aggressive or violent thoughts
It’s important to note that having intrusive thoughts or worries is a common experience and does not necessarily mean that someone has OCD. The hallmark of OCD is the presence of both obsessions and compulsions. Compulsions are repetitive behaviors or mental acts that a person feels driven to perform in order to reduce anxiety or prevent harm, despite recognizing that the behaviors are excessive or unreasonable.

Fear of harm

Fear of harm can lead to a variety of negative thoughts and beliefs, particularly in individuals with obsessive-compulsive disorder (OCD). Some common negative thoughts related to fear of harm include:
1. “I might harm someone.”
2. “I might cause an accident.”
3. “I might spread germs or contamination.”
4. “I might start a fire.”
5. “I might forget to lock the door and someone will break in.”
6. “I might forget to turn off the stove and cause a fire.”
7. “I might cause harm by not washing my hands enough.”
8. “I might be responsible for a terrible outcome.”
9. “I might harm myself or others without intending to.”
10. “I can’t trust my own thoughts or actions.”
These negative thoughts can cause significant anxiety and lead to compulsive behaviors, such as excessive hand-washing or checking, in an attempt to reduce the fear of harm.

Reframing your thoughts

Reframing negative thoughts to more supportive or positive thoughts can help reduce anxiety and increase feelings of well-being. Here are some strategies for reframing negative thoughts related to fear of harm:
1. Challenge the thought: Ask yourself if the thought is based in reality and what evidence supports or disproves it. Challenge overly-negative or unrealistic thoughts and try to come up with alternative, more balanced perspectives.
2. Focus on the present moment: Instead of dwelling on negative thoughts, try to bring your attention to the present moment and focus on what is happening right now. This can help reduce anxiety and increase feelings of safety.
3. Practice gratitude: Focus on what is going well in your life and what you are grateful for. This can help shift your focus away from negative thoughts and increase positive emotions.
4. Use positive self-talk: Replace negative self-talk with more supportive, positive messages. For example, instead of saying “I’m never going to be able to handle this,” try saying “I can handle this one step at a time.”
5. Identify strengths and coping skills: Reflect on past experiences where you successfully coped with challenges or stressful situations. Remind yourself of your strengths and that you have the resources to manage difficult situations.
It’s important to remember that reframing negative thoughts takes time and practice, but can be a valuable tool for managing anxiety and improving mental well-being.

Let’s reframe the negative thoughts
1. “I might harm someone.” -> “I care about others.”
2. “I might cause an accident.” -> “I am cautious and trust my intentions.”
3. “I might spread germs or contamination.” -> “I take care of my health and the health of others by practicing good hygiene.”
4. “I might start a fire.” -> “I am responsible.”
5. “I might forget to lock the door and someone will break in.” -> “I trust my memory.”
6. “I might forget to turn off the stove and cause a fire.” -> “I am mindful and will double-check appliances before leaving my home.”
7. “I might cause harm by not washing my hands enough.” -> “I am mindful of good hygiene practices.”
8. “I might be responsible for a terrible outcome.” -> “I have control over my actions and will take necessary precautions to prevent negative outcomes.”
9. “I might harm myself or others without intending to.” -> “I am mindful of my actions and will take steps to ensure safety.”
10. “I can’t trust my own thoughts or actions.” -> “I have made good decisions in the past and I am capable of doing so again.”
Reframing negative thoughts in a more supportive and positive way can help reduce anxiety and increase feelings of safety and control.

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February 7, 2023

Blog

Why self-help is hard

So should I give up?

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

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

It’s not all bad, though

The tips

Conclusion

What about risks?

What about risks that are more specific to OCD?

Summary

What is Thought challenging?

1. Notice your thoughts

2. Identify cognitive distortions

3. Challenge the thoughts:

4. Develop rational counter-thoughts

5. Practice and repetition:

How do I know if I may be unintentionally enabling my partner’s OCD?

But what if I am just trying to help?

OCD and the placebo effect

Digital Therapeutics for OCD

Short term relief approach

Why short-term anxiety relief can become ineffective over time?

Long term approach

when should I expect results if I take the long term approach?

Why do people with Social Anxiety have higher risk for OCD?

Some facts and figures

CBT and Social Anxiety

Cognitive themes related to Social Anxiety

What can I do if people don’t understand what OCD truly is?

Fear of harm

Reframing your thoughts

Let’s reframe the negative thoughts