ocd.app

Tag: anxiety

  • 4 signs that you may be unintentionally enabling your partner’s OCD

    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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  • Anxiety Management: Quick Relief or Long Term Change?

    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:

    1. Deep breathing exercises: Taking slow, deep breaths can help regulate the body’s stress response and promote relaxation.
    2. Progressive muscle relaxation: This involves tensing and relaxing different muscle groups in the body to reduce physical tension and promote relaxation.
    3. Mindfulness meditation: Practicing mindfulness meditation can help individuals develop a more accepting and less reactive approach to anxiety.
    4. Exercise: Engaging in physical activity can help reduce physical tension, improve mood, and promote overall well-being.
    5. Spending time in nature: Spending time in nature can help reduce stress and promote relaxation.
    6. Engaging in creative activities: Engaging in activities such as painting, writing, or playing music can help promote relaxation and provide a sense of accomplishment.
    7. Listening to music: Listening to calming music can help reduce stress and promote relaxation.
    8. Taking a warm bath or shower: Taking a warm bath or shower can help promote relaxation and reduce physical tension.
    9. Engaging in aromatherapy: Using essential oils or other aromatherapy products can help promote relaxation and reduce stress.
    10. 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:

    1. 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.
    2. 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.
    3. 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.
    4. 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:

    1. 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.
    2. 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.
    3. 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.
    4. Relaxation techniques: This involves practicing deep breathing, progressive muscle relaxation, or other relaxation techniques to reduce physical symptoms of anxiety.
    5. Behavioral activation: This involves increasing engagement in positive activities and behaviors to counteract the negative impact of anxiety on mood and motivation.
    6. Graded task assignment: This involves breaking down larger goals or tasks into smaller, more manageable steps to reduce anxiety and increase feelings of mastery.
    7. 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

    Cost

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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

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    4.8 / 5.0 (2,635 reviews)

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  • Social Anxiety and OCD

    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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  • Tech Burnout and OCD: Katie’s story

    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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  • Anxiety: 3 common negative biases

    Anxiety: 3 common negative biases

    Anxiety is a common mental health condition that affects millions of people worldwide. One of the key features of anxiety is the presence of cognitive biases, which are patterns of thinking that can lead to distorted perceptions of reality.

    I’ve always struggled with anxiety, but one of the worst things about it for me has been my all-or-nothing thinking. I would go on job interviews and if I didn’t get the job, I would immediately think of myself as a failure and that I’ll never be able to find a job. It was an incredibly discouraging and overwhelming feeling.

    I would beat myself up over every little thing I did wrong in the interview, instead of focusing on the things I did well. I would think that a single rejection meant that I was never going to be able to find a job. I was stuck in this cycle of thinking that if I didn’t get the job, I was a complete failure, and it made it incredibly difficult for me to keep trying.

    I was so desperate to find a job that I started to avoid applying for jobs and interviews altogether. I was afraid of rejection and I didn’t want to face the disappointment of not getting the job. It was a hard thing to admit to myself and my family, but I realized that I needed help.

    Lisa, Seattle, WA

    In this blog post, we will explore some of the most common cognitive biases that people with anxiety tend to have, and discuss how they can be addressed.

    1. Tendency to catastrophize

    One of the most prevalent cognitive biases in people with anxiety is the tendency to catastrophize. This is the habit of exaggerating the potential negative consequences of a situation and assuming the worst possible outcome. For example, a person with anxiety may believe that a minor mistake at work will result in getting fired, or that a small argument with a loved one will lead to the end of the relationship. This type of thinking can lead to increased anxiety and stress, and can make it difficult for a person to cope with everyday challenges.

    2. All-or-nothing thinking

    Another cognitive bias that is commonly seen in people with anxiety is black-and-white thinking, also known as “all-or-nothing thinking.” This is the tendency to see things as either completely good or completely bad, with no gray areas in between. For example, a person with anxiety may view themselves as a complete failure if they make a mistake, or may see a situation as completely hopeless if things don’t go as planned. This type of thinking can lead to feelings of hopelessness and helplessness, and can make it difficult for a person to find solutions to problems.

    3. Focus on the negative

    A third cognitive bias that is commonly seen in people with anxiety is the tendency to focus on the negative. This is the habit of paying more attention to negative thoughts, feelings, and experiences, and ignoring or downplaying positive ones. For example, a person with anxiety may focus on the one negative comment they received at work, while ignoring all the positive feedback they received. This type of thinking can lead to feelings of self-doubt and inadequacy, and can make it difficult for a person to see the positive aspects of their life.

    How to deal with negative biases

    One of the key strategies for reframing negative biases related to anxiety is to practice cognitive-behavioral therapy (CBT) techniques. CBT is a form of therapy that is specifically designed to help people identify and change negative thought patterns. Some CBT techniques that can be helpful for reframing negative biases include:

    • Identifying and challenging negative thoughts: This involves learning to recognize negative thought patterns and to question their validity. For example, instead of thinking “I will never find a job,” a person can challenge this thought by asking themselves “What is the evidence that I will never find a job?”
    • Practicing mindfulness: Mindfulness is the practice of paying attention to the present moment without judgment. It can help a person to become more aware of their thoughts and feelings and to gain a more balanced perspective on them.
    • Reframing negative thoughts: This involves looking at a situation in a different way, and finding a more supportive or realistic interpretation. For example, instead of thinking “I made a mistake, so I must be a failure,” a person can reframe this thought by saying “I made a mistake, but that doesn’t mean I am a failure. It’s an opportunity to learn and grow.”
    • Practicing helpful self-talk: This involves intentionally focusing on helpful thoughts and feelings and repeating them to oneself.
    • Setting realistic goals and rewarding yourself for achieving them. This can help to build self-confidence and positive feelings about oneself.

    It’s important to keep in mind that changing negative thought patterns takes time and effort. It’s not going to happen overnight, but with the help of a therapist or digital tools and consistent practice of these techniques, it can be done.

    These digital tools can help a person to identify and challenge their negative thought patterns, and to learn new ways of thinking and coping. Additionally, mindfulness and relaxation techniques, such as meditation and yoga, can help a person to reduce their levels of anxiety and stress, and to gain a more balanced perspective on their thoughts and feelings.

    Summary

    • Anxiety is a common mental health condition that is characterized by cognitive biases
    • Common cognitive biases that people with anxiety tend to have include catastrophizing, black-and-white thinking, and focusing on the negative.
    • To address these cognitive biases, people with anxiety can work with a mental health professional or use digital tools such as mental health apps, online therapy platforms, and self-help resources.
    • Mindfulness and relaxation techniques such as meditation and yoga can also help to reduce anxiety and stress and gain a more balanced perspective on thoughts and feelings.
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  • OCD app: my first 3 days

    OCD app: my first 3 days

    Guest post by Christine

    Day 1

    I woke up feeling really anxious today. I’m not sure what’s causing it, but I’m feeling really overwhelmed and stressed out. I decided to start using the OCD app that I downloaded a few days ago and was sitting on my phone. It has a lot of different CBT-based exercises and I’m hoping it will help me manage my anxiety.

    I started off by doing the “belief in change” exercise, which involves swiping a few thoughts, some of them unhelpful. This is supposed to help ground you in the present moment and notice anxious thoughts. It was a bit tough to do at first because my mind kept racing, but eventually I was able to focus on the exercise and it did seem to help a bit.

    I also spent some time doing some waves breathing exercises, which have always been helpful for me when I’m feeling anxious. I tried to focus on my breath and let go of any racing thoughts that came into my mind.

    In the evening, I went to a holiday party with some friends. I was really nervous about going because I was afraid I wouldn’t know anyone there, but I ended up having a really good time. I met some new people and caught up with old friends, and I was able to relax and enjoy myself despite my anxiety.

    Day 2

    I woke up feeling a bit confused today, still feeling a bit anxious. I decided to try out the “personal toolbox” feature on the OCD app. It’s a way of writing down your anxious thoughts and then challenging them.

    I wrote down the thought “I’m going to make a fool of myself at the office party tomorrow” and then tried to come up with some alternative ways of thinking about it. I realized that I’m sometimes pretty good at social situations and that even if I do make a mistake or do something awkward, it’s not the end of the world.

    I also spent some time doing the “doubts” exercise on the app, which involves interacting with thoughts that deal with doubt. I do have many of these negative patterns.

    In the evening, I went to the office party and ended up having a really good time. I was able to talk to a lot of different people and didn’t feel as anxious as I thought I would.

    Day 3

    I woke up feeling fairly ok today. I’m not sure if it’s because of the OCD app or just because I’m feeling less anxious in general, but either way I’m glad.

    I spent some time doing the “coping with threat” exercise on the app, which involves focusing on thoughts that are related to feeling under threat and the emotional impact of these thoughts. It was a bit tough to do at first because my mind kept wanting to embrace thoughts that are considered unhelpful, but eventually I was able to focus… and it did seem to help me reframe some of the negative thoughts into more constructive ones.

    I also did the “candle” game in which I had to touch the candle and light up one positive thought. The feeling of seeing it light up was nice.

    In the evening, I went to a holiday movie with some friends and had a really good time. I was able to relax and enjoy the movie without getting too anxious.

    Summary after 3 days

    It has been three days since I started using the OCD app with CBT-based exercises to self-manage my anxiety, and so far it has been a helpful tool in helping me cope with my anxiety symptoms. Some of the exercises, like the “doubts” and the “threat” exercises, have been particularly helpful in educating me and helping me reframe my thinking. The “mood tracker” feature has also been useful in helping me track my mood and positive versus negative thinking.

    I have noticed some difference in my anxiety levels since starting to use the app, and I am hopeful that with continued use, it will help me better manage my anxiety and improve my overall well-being. I plan to continue using the app and incorporating these exercises into my daily routine as a way to manage my anxiety and improve my mental health.

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  • 5 tips for mental preparation to the holiday season

    5 tips for mental preparation to the holiday season

    The holidays can be a tough time for people for a number of reasons. Studies have shown that the holidays can take a toll on people’s mental health, especially if they are struggling with depression, anxiety, or other mental health conditions.

    First, there is the pressure to spend time with family and friends, which can be difficult if relationships are strained.

    There is also the pressure to buy gifts and make plans, which can be difficult for people who are struggling financially.

    And finally, there is the pressure to be happy and festive, which can be difficult for people who are dealing with personal problems or who are simply feeling down. All of these pressures can lead to stress, anxiety, and even depression.

    OCD and the holidays

    OCD can be a mental challenge during the holiday season for several reasons. For one, the holiday season is generally a busy time of year, and people with OCD may have a hard time keeping up with their usual routines and rituals. This can lead to feeling anxious or stressed, which can exacerbate OCD symptoms.

    Additionally, the holidays can be a triggering time for people with OCD due to all the holiday-related activities and events (e.g., gift shopping, decorating, attending parties).

    This can make it difficult to stick to one’s treatment plan and can cause an increase in OCD symptoms. Finally, the holiday season is often a time when family and friends get together.

    For people with OCD, this can be a triggering and stressful event. This is because they may feel like they have to “perform” for their loved ones and bePerfect. This can lead to a lot of anxiety and stress.

    I have OCD and during the holiday season, I find it difficult to be around all the people and the hustle and bustle. I tend to want to stay in my own space and not be around others. I also have a hard time with all the food around and the temptation to eat everything. I try to stay on my diet and exercise routine, but it is hard with all the holiday parties and gatherings. I am also aware that I need to be careful of my spending during the holidays, as I can get carried away. Overall, I find the holiday season to be a difficult time for me, but I try to make the best of it and enjoy the time with my family and friends.

    Paul M.

    OCD and the holiday season: some tips

    For people with OCD, the holiday season can be a difficult and stressful time. The holiday season can be a trigger for OCD thoughts and behaviors. OCD can make it hard to enjoy the holidays and can make it difficult to participate in holiday activities. Here are some tips for dealing with OCD during the holiday season:

    1. Be prepared for triggers. If you know that certain holiday activities or situations are triggers for your OCD, be prepared for them. Have a plan for how you will deal with the trigger.
    2. Stick to your treatment plan. Don’t let the holiday season throw off your OCD treatment plan. It’s important to stick to your treatment in order to keep your OCD under control.
    3. Reach out for support. If you’re feeling overwhelmed by OCD during the holiday season, reach out to a friend, family member, or therapist for support. Talking about your OCD can help you feel better and can help you find ways to cope with your symptoms.
    4. Take a break from holiday activities if needed. If you’re feeling really overwhelmed by OCD, it’s OK to take a break from holiday activities. Don’t feel like you have to force yourself to participate in holiday activities if it’s too difficult.
    5. Focus on the positive. The holiday season can be a difficult time for people with OCD, but it’s important to focus on the positive. Spend time with loved ones, enjoy your favorite holiday foods, and take some time to relax.
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    6. 3 tips for using mindfulness to help OCD

      3 tips for using mindfulness to help OCD

      When I was first diagnosed with OCD, I was really scared. I had no idea what was happening to me or how to deal with it.

      But my therapist suggested I try mindfulness, and it has completely changed my life. Mindfulness has helped me to be in the moment and to not worry about things that are out of my control.

      I used to obsess over everything and I would constantly worry about what could happen in the future. But now, I’m able to focus on the here and now and to let go of those worries. I’m also able to be more present with my family and friends.

      I used to miss out on a lot of things because I was so focused on my OCD. But now, I’m able to be in the moment and to enjoy my life. I’m so grateful to have found mindfulness and to have made it a part of my life. It has truly helped me to heal and to live a more joyful life.

      Sharon, Canada

      Mindfulness benefits

      When it comes to mental health, mindfulness is often heralded as a powerful tool. And for good reason – mindfulness can offer a number of advantages for people struggling with OCD anxiety. Here are just a few of the ways that mindfulness can help ease OCD anxiety:

      1. Mindfulness can help break the cycle of anxiety.
        For many people with OCD, anxiety can become a vicious cycle. The anxiety leads to obsessive thoughts and compulsions, which in turn leads to more anxiety. Mindfulness can help break this cycle by teaching you to focus on the present moment and accept your thoughts and feelings without judgement. This can help you to start to see your anxiety in a more realistic light, which can ultimately lead to reduced anxiety and fewer obsessions and compulsions.
      1. Mindfulness can help you to manage your anxiety in a more constructive way.
        Mindfulness can also help you to manage your anxiety in a more constructive way. Rather than trying to fight your anxiety or suppress your thoughts, mindfulness teaches you to accept them and work with them. This can help you to develop a more constructive relationship with your anxiety, which can lead to improved mental health in the long-term.
      2. Mindfulness can help you to identify and challenge your anxiety-provoking thoughts.
        Another advantage of mindfulness is that it can help you to identify and challenge your anxiety-provoking thoughts. Once you become more aware of your thoughts, you can start to question whether they are really true or helpful. This can help you to start to see your anxiety in a different light, which can lead to reduced anxiety and fewer obsessions and compulsions.

      Easing OCD anxiety

      If you’re looking to ease your OCD anxiety, mindfulness can be a helpful tool. Here are a few tips to get you started:

      1. Make time for mindfulness.

      One of the best things you can do is to make time for mindfulness. Dedicate a few minutes each day to sit quietly and focus on your breath. Once you get used to this, you can start to extend the length of your mindfulness sessions.

      1. Be patient.

      Mindfulness can take time to master, so be patient with yourself. Don’t expect to see results overnight – it takes time and practice to see the benefits of mindfulness.

      1. Find a mindfulness method that works for you.

      There are a number of different mindfulness methods out there, so find one that works best for you. There’s no one-size-fits-all approach, so experiment until you find a method that you’re comfortable with.

      Combining mindfulness with CBT

      It is well known that mindfulness and cognitive behavioral therapy (CBT) are both effective treatments for a variety of mental health conditions. What is less well known is that these two approaches can be combined to create an even more powerful treatment.

      Mindfulness is a form of mindfulness-based stress reduction (MBSR) that focuses on the present moment. It teaches people to be aware of their thoughts, feelings, and body sensations in order to gain a better understanding of themselves. CBT is a type of therapy that helps people to identify and change negative thought patterns and behaviors.

      When these two approaches are combined, people are able to learn how to be more mindful of their thoughts and feelings, and how to change their negative thought patterns and behaviors. This combination of mindfulness and CBT can help people to reduce their stress, anxiety, and depression, and to improve their overall mental health.

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    7. 10 most common obsessions of OCD

      10 most common obsessions of OCD

      There are many different types of OCD, and each person with OCD may have different obsessions, or things that trigger their OCD. However, there are some common obsessions that many people with OCD experience.

      I obsessively worry about making mistakes. I also obsessively worry about being embarrassed or humiliated. These obsessions cause me a great deal of anxiety and distress. I have to do certain things to try to relieve my anxiety, such as washing my hands over and over, checking and rechecking things, arranging things in a certain way, and avoiding people and places that I fear will trigger my obsessions.

      Thomas, MI

      Here are 10 of the most common OCD obsessions, and a brief explanation of each:

      1. Fear of contamination: This can include a fear of dirt, germs, or other substances that might cause illness. People with this type of OCD may obsessively wash their hands or clean their homes to try to avoid contamination.
      2. Fear of harm: This can include a fear of injury or death. People with this type of OCD may obsessively check things like appliances or locks to make sure they are safe, or avoid activities that could be potentially dangerous.
      3. Fear of losing control: This can include a fear of losing control of one’s emotions or actions. People with this type of OCD may obsessively check themselves for signs of anxiety or anger, or avoid situations that could trigger these emotions.
      4. Fear of making mistakes: This can include a fear of making mistakes at work, school, or in other areas of life. People with this type of OCD may obsessively check their work or re-do tasks to make sure they are perfect.
      5. Fear of dirt and germs: This can include a fear of contamination by dirt, germs, or other substances. People with this type of OCD may obsessively wash their hands or clean their homes to try to avoid contamination.
      6. Fear of being judged: This can include a fear of being judged by others for one’s thoughts, feelings, or actions. People with this type of OCD may avoid social situations or obsessively seek approval from others.
      7. Fear of harm to others: This can include a fear of harming others, either physically or emotionally. People with this type of OCD may avoid contact with others, or obsessively check on them to make sure they are safe.
      8. Fear of losing things: This can include a fear of losing important possessions or forgetting important information. People with this type of OCD may obsessively check their belongings or make lists to try to avoid losing anything.
      9. Fear of change: This can include a fear of change in one’s life, such as a change in job, relationship, or living situation. People with this type of OCD may avoid making changes or obsessively plan for every possible outcome.
      10. Fear of the unknown: This can include a fear of what might happen in the future or a fear of the unknown. People with this type of OCD may avoid new situations or obsessively plan for every possible outcome.
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    8. 5 CBT based techniques to help you with confidence

      5 CBT based techniques to help you with confidence

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

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

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

      1. Identify your negative thoughts

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

      2. Challenge your negative thoughts

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

      3. Practice positive self-talk

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

      4. Set yourself realistic goals

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

      5. Take action

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

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

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

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

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

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

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

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

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

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

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

      So how do I avoid getting into the story?

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

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

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

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

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

    10. OCD vs. Anxiety: key differences

      OCD vs. Anxiety: key differences

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

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