ocd.app

Tag: CBT

  • Here are 5 tips for people with OCD who want to stop procrastinating

    Here are 5 tips for people with OCD who want to stop procrastinating

    Hey there!

    Let’s chat about something pretty common, yet often misunderstood – procrastination, particularly in the context of OCD. Now, procrastination is something we all do from time to time, right? But for folks with OCD, it’s a bit of a different story.

    So, picture this: You’ve got OCD, and your mind is often caught up in a whirlwind of obsessive thoughts and compulsions. Now, add a task that you need to do – it could be anything, like a work assignment, cleaning the house, or even making a decision. What happens next is a bit like a mental tug-of-war.

    On one side, there’s the task at hand, something you know you need to get done. But on the other side, there are these OCD thoughts and rituals that feel super urgent and important. It’s like your brain is telling you, “Hey, we need to deal with these obsessions first before we can do anything else!” And that, my friend, is where procrastination sneaks in.

    But here’s the tricky part. With OCD, procrastination isn’t just about laziness or poor time management. It’s more about being trapped in a cycle of obsessions and compulsions. Let’s say you need to write a report, but your OCD makes you obsess over whether you’ll do it perfectly. You might check and recheck your work, or even avoid starting it altogether because the anxiety and pressure feel too overwhelming.

    This kind of procrastination can be really frustrating. It’s like you’re constantly getting sidetracked by your OCD, which makes it hard to focus on the task at hand. And the more you procrastinate, the more anxious and guilty you might feel, which just feeds back into the OCD cycle.

    But here’s the good news – there are ways to tackle this. In therapy, we work on strategies to break this cycle. It involves understanding how OCD plays into procrastination and learning techniques to manage those obsessive thoughts. The idea is to create a kind of mental buffer zone, where you can acknowledge the OCD thoughts without letting them take over. It’s about learning to prioritize tasks and finding ways to gently push past the OCD barriers.

    So, if you find yourself procrastinating because of OCD, remember, it’s not just a simple case of putting things off. It’s a complex interplay of thoughts and behaviors. But with the right strategies and a bit of patience, it’s definitely something you can overcome.

    Procrastination is a common issue that affects many people, regardless of their background or personality. It refers to the tendency to delay or postpone tasks, even when they are important or have a deadline. When left unchecked, procrastination can lead to feelings of stress, anxiety, and guilt, and can negatively impact personal and professional life.

    Procrastination and OCD

    For individuals with obsessive-compulsive disorder (OCD), procrastination can be a particularly challenging issue. OCD is a mental health condition that involves intrusive thoughts and repetitive behaviors that interfere with daily life.

    People with OCD may struggle with procrastination as a result of their intrusive thoughts, which can lead to excessive checking, perfectionism, and indecision. These behaviors can make it difficult for individuals with OCD to complete tasks, leading to further stress and anxiety.

    Barbara’s story

    I used to struggle with getting things done because of my OCD. My thoughts would get so consumed with intrusive and repetitive thoughts, that it was difficult for me to focus on anything else. I would spend hours checking and re-checking things, which left me feeling exhausted and overwhelmed.

    I found myself putting off tasks, including important responsibilities like studying for my exams. I was afraid that if I didn’t complete everything to my high standards, I would face severe consequences.

    This fear and anxiety made it difficult for me to get started on anything, and I often found myself procrastinating. As a result, I missed multiple deadlines and even failed to complete my bar exams.

    Barbara, coping with OCD

    Why do I procrastinate?

    Procrastination occurs for a variety of reasons, some of which include:

    1. Fear of failure: People may avoid starting a task because they are afraid of not being able to complete it to their own high standards, or of making mistakes.
    2. Lack of motivation: People may lack the drive or inspiration to start a task, or may find it uninteresting or boring.
    3. Perfectionism: People who have high standards may struggle to start a task because they are worried that they will not be able to complete it perfectly.
    4. Distraction: People may be easily sidetracked by other things, such as social media, emails, or phone notifications.
    5. Overwhelming tasks: People may feel overwhelmed by the size or complexity of a task and may avoid starting it as a result.
    6. Emotional state: People may avoid tasks when they are feeling anxious, stressed, or low.

    Procrastination can be influenced by a range of internal and external factors. Understanding why you procrastinate can be the first step in overcoming the issue and making positive changes in your life.

    5 Tips

    1. Reframe negative thoughts: Often, people with OCD tend to focus on negative thoughts, which can lead to procrastination. Challenge these thoughts by asking yourself, “Is this thought helpful or harmful?” If it’s harmful, try to reframe it in a more positive light.
    2. Prioritize tasks: Make a list of your most important tasks and prioritize them based on their level of urgency. This will help you focus on what needs to be done and avoid getting bogged down by the overwhelming number of tasks.
    3. Practice mindfulness: Mindfulness helps to reduce anxiety and stress, which are two factors that can contribute to procrastination. Set aside a few minutes each day to focus on your breathing, or try a guided meditation app.
    4. Use visualization: Visualize yourself successfully completing a task. This can help you feel more confident and motivated, and can also help you overcome any negative thoughts you might have about the task.
    5. Reward yourself: Set small goals for yourself and reward yourself when you achieve them. This will help you feel motivated and give you a sense of accomplishment, which can help you overcome the urge to procrastinate.
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  • 4 tips for people who just found out they have OCD

    4 tips for people who just found out they have OCD

    I was recently diagnosed with obsessive-compulsive disorder (OCD). For years, I had struggled with intrusive thoughts and the need to perform certain behaviors in order to feel “safe” or “in control.” I had no idea what was happening to me and it was a very confusing and distressing time.

    But everything changed when I was finally diagnosed with OCD. It was such a relief to finally know what I was dealing with and to have a name for the struggles I had been facing. I felt like a weight had been lifted off my shoulders and I was finally able to start seeking help.

    It’s been a few months now and while I still have a long way to go, I feel like I am making progress.

    Joel L

    It’s OK to feel overwhelmed

    It’s completely normal to feel overwhelmed when you are first learning about OCD and how to manage it.

    Cognitive-behavioral therapy (CBT) is a type of therapy that can be helpful for people with obsessive-compulsive disorder (OCD).

    4 tips for you to begin with

    Here are a few CBT tips that you might find helpful:

    1. Challenge your thoughts: One of the key components of CBT for OCD is challenging the thoughts and beliefs that contribute to obsessive-compulsive behaviors. This involves questioning the validity of your thoughts and looking for evidence that contradicts them.
    2. Practice relaxation techniques: It can be helpful to practice relaxation techniques, such as deep breathing, progressive muscle relaxation, or meditation, to help manage anxiety and stress.
    3. Use supportive self-talk: Try to replace negative or self-critical thoughts with more positive and realistic ones. This can help to reduce anxiety and increase self-esteem.
    4. Set goals and track your progress: Setting small, achievable goals can help you make progress and feel more in control of your OCD. It can also be helpful to track your progress to see how far you’ve come.

    It’s important to remember that treating OCD takes time and consistent effort. It’s also a good idea to work with a mental health professional who is trained in CBT for OCD. They can provide additional support and guidance as you work to manage your symptoms.

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  • My coworker told me she has OCD. How can I help her?

    My coworker told me she has OCD. How can I help her?

    I work in a bank, and recently a co-worker of mine confided in me that she struggles with Obsessive Compulsive Disorder (OCD).

    When she shared this with me, I was shocked because she had never mentioned it before.

    I wanted to help her in any way I could, but when I tried to offer her advice or assistance, it didn’t seem to help at all.

    In fact, it only made things worse.

    She seemed to become more anxious and overwhelmed, and it was difficult for me to watch. I wanted to do something to make her feel better, but I was in a difficult situation because I didn’t know enough about OCD or how to handle it.

    My experience has made me more aware of how difficult it can be for people with OCD, and I want to do what I can to help.

    Lisa

    Living with Obsessive Compulsive Disorder (OCD) can be an incredibly difficult and isolating experience. Symptoms of OCD can be both intrusive and disruptive to daily life and activities, and individuals who suffer from OCD can often feel overwhelmed and ashamed of their condition.

    Fortunately, there are a number of ways that people can help their coworkers who are living with OCD. The first step to helping coworkers with OCD is to create an environment of understanding and acceptance.

    1. Recognize: It is important to recognize that OCD is a real and serious medical condition, and to provide a welcoming and supportive environment for those who experience it.
    2. Talk: Encourage coworkers to talk openly about their condition and to ask for help if needed.
    3. Accommodate: Make sure that any accommodations needed to help them manage their OCD are put in place.
    4. Support: It is also important to provide emotional support to those living with OCD. Remind them that they are not alone, and that there are people who care about them and want to help.
    5. Encourage: Show them that their condition doesn’t define them, and that they have the strength and courage to manage it.
    6. Listen: It is important to provide practical help and support. This can include offering to listen to someone’s worries and fears, helping them complete tasks that might be difficult due to their condition, or simply offering a kind word or hug when they are feeling overwhelmed.
    7. Seek help: Assist your coworker to seek additional, professional and qualified help, such as CBT therapy.

    By creating an environment of acceptance and understanding, providing emotional support, and offering practical help and support, people can help their coworkers who are living with OCD.

    It is important to remember that everyone experiences OCD differently, so it is important to be patient, understanding, and willing to listen. With the right kind of support, those living with OCD can learn to manage their condition and lead fulfilling lives.

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  • OCD: Facts and figures

    OCD: Facts and figures

    Obsessive-compulsive disorder (OCD) is a mental disorder characterized by obsessions and compulsions. People with OCD often have repetitive thoughts, urges, or behaviors that they feel they cannot control. These thoughts and behaviors can be distressing and interfere with daily life. Some common obsessions include concerns about contamination, a need for order and symmetry, and aggressive or intrusive thoughts. Common compulsions include excessive cleaning and hand-washing, checking, and counting.

    OCD can be a disabling condition, but it is also treatable. Many people with OCD find relief from their symptoms with a combination of medication and cognitive-behavioral therapy (CBT). In CBT, people learn to recognize and change their thoughts and behaviors that contribute to their OCD.

    Here are some facts about OCD

    • OCD is a common disorder, affecting about 2% of the population.
    • OCD is often misunderstood and misdiagnosed. Many people with OCD do not seek treatment because they are embarrassed or ashamed of their symptoms.
    • OCD is equally common in men and women, and it can occur at any age.
    • OCD is not just about being organized or clean. It is a serious disorder that can significantly interfere with daily life.
    • OCD is not a choice. It is a disorder that can be caused by a combination of genetic, environmental, and psychological factors.
    • OCD is treatable. With the right treatment, many people with OCD are able to manage their symptoms and lead fulfilling lives.

    Why is OCD misunderstood?

    OCD is often misunderstood because its symptoms can be misunderstood or misinterpreted as something else. For example, people with OCD may have repetitive thoughts or behaviors that they feel they cannot control, but these may be mistaken for perfectionism or attention to detail.

    Additionally, people with OCD may be embarrassed or ashamed of their symptoms, and they may not disclose them to others, which can lead to misunderstanding.

    Finally, OCD is still not well-known or well-understood, and many people may not be aware of what it is or how it affects those who have it.

    What are some common misconceptions about OCD?

    There are several common misconceptions about OCD. Some of these include:

    • OCD is just about being clean or organized: While people with OCD may have concerns about cleanliness and organization, these are just some of the many possible symptoms of OCD. OCD is a complex disorder that can affect people in many different ways.
    • Only adults can have OCD: OCD can affect people of any age, including children and teenagers. In fact, OCD often begins in childhood or adolescence.
    • People with OCD can’t be treated: OCD is a treatable disorder. Many people with OCD find relief from their symptoms with a combination of medication and cognitive-behavioral therapy (CBT). With the right treatment, people with OCD can learn to manage their symptoms and lead fulfilling lives.
    • People with OCD can stop their symptoms if they want to: OCD is not a choice. It is a disorder that can be caused by a combination of genetic, environmental, and psychological factors. People with OCD cannot simply stop their symptoms by choosing to do so.
    • OCD is rare: OCD is actually a common disorder, affecting about 2% of the population, and up to 25% on a sub-clinical level. It is not rare at all.
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  • 5 Fear of Contamination OCD themes

    5 Fear of Contamination OCD themes

    Obsessive-compulsive disorder (OCD) is a mental health disorder that is characterized by recurrent and unwanted thoughts (obsessions) and repetitive behaviors (compulsions).

    OCD often involves obsessions and compulsions related to fear of contamination. This can manifest in a variety of ways, such as a fear of germs or a fear of dirt or grime.

    People with OCD may feel compelled to wash their hands frequently, avoid touching certain objects, or clean their surroundings excessively in order to reduce their fear of contamination. These behaviors can interfere with daily life and cause significant distress.

    As a college student, I was terrified of using public restrooms. It was a fear that had built up from my childhood experiences with bullying and it caused me a lot of anxiety. I was worried about encountering someone in the restroom and having an embarrassing situation occur.

    The fear of public restrooms impacted every part of my college life, including my studies. I would often avoid leaving the dorm to go to classes because I was too scared to use the restrooms. I would ignore my physical needs until I got back to the safety of my room and could use the restroom privately. This made it difficult to focus during classes, as I was constantly uncomfortable and distracted.

    One especially embarrassing situation happened during my math class. I needed to use the restroom really badly but was too scared to leave the classroom and go to the restroom. I ended up having an accident while sitting at my desk, ruining my clothing and embarrassing myself in front of my classmates. That experience only added to my fear of public restrooms, making it even more difficult to leave the safety of my room.

    These experiences taught me the importance of facing my fears. After some time of avoidance, I finally started to face my fear of public restrooms and was able to make it through college. Now I’m able to use public restrooms with no fear or anxiety.

    Ray T.

    Common sub-themes

    There are many different sub-themes of OCD fear of contamination, and these can vary from person to person. Some common examples include a fear of germs or illness, a fear of dirt or grime, a fear of contamination from bodily fluids, a fear of toxic substances, and a fear of public restrooms.

    Other sub-themes of OCD fear of contamination may involve a fear of objects or people being “contaminated” in some way, or a fear of contamination spreading to oneself or others. These fears and associated compulsions can cause significant distress and interfere with daily life. It’s important to seek help from a mental health professional if you or someone you know is struggling with OCD or a fear of contamination.

    Fear of germs or illness: This sub-theme of OCD fear of contamination is characterized by an intense fear of germs or becoming sick. People with this fear may wash their hands excessively or avoid touching objects that they believe may be contaminated with germs. They may also avoid going to public places or interacting with others in order to reduce their risk of exposure to germs.

    Fear of dirt or grime: This sub-theme of OCD fear of contamination involves a fear of dirt, grime, or other substances that are considered unclean. People with this fear may avoid certain objects or activities that they believe could cause them to come into contact with dirt or grime. They may also engage in excessive cleaning or avoidance behaviors in order to reduce their fear of contamination.

    Fear of contamination from bodily fluids: This sub-theme of OCD fear of contamination involves a fear of coming into contact with bodily fluids, such as blood, saliva, or vomit. People with this fear may avoid certain activities or situations that they believe could expose them to bodily fluids. They may also engage in excessive cleaning or avoidance behaviors in order to reduce their fear of contamination.

    Fear of toxic substances: This sub-theme of OCD fear of contamination involves a fear of toxic substances, such as chemicals or pesticides. People with this fear may avoid certain objects or activities that they believe could expose them to toxic substances. They may also engage in excessive cleaning or avoidance behaviors in order to reduce their fear of contamination.

    Fear of public restrooms: This sub-theme of OCD fear of contamination involves a fear of using public restrooms. People with this fear may avoid using public restrooms altogether, or may engage in excessive cleaning or avoidance behaviors in order to reduce their fear of contamination. This fear can interfere with daily activities and cause significant distress.

    Steps you can take to help reduce your anxiety

    If you’re feeling anxious due to fear of contamination, there are several steps you can take to help reduce your anxiety and manage your symptoms. Here are some tips that may be helpful:

    Practice relaxation techniques: Relaxation techniques such as deep breathing, progressive muscle relaxation, or meditation can help reduce anxiety and promote feelings of calm. Try to incorporate these techniques into your daily routine, and use them when you’re feeling anxious or overwhelmed.

    Challenge negative thoughts: It’s common for people with OCD to have negative thoughts or beliefs related to their fear of contamination. These thoughts can fuel anxiety and make symptoms worse. One way to challenge these thoughts is to ask yourself if they are realistic and based on evidence. If not, try to reframe them in a more positive or balanced way.

    Engage in exposure and response prevention (ERP): ERP is a type of therapy that involves gradually exposing yourself to your feared situations or objects, and resisting the urge to engage in compulsions. For example, if you have a fear of germs, you may start by touching a doorknob and then resisting the urge to wash your hands. Over time, this can help you build resilience and reduce your fear of contamination.

    Seek support: It’s important to have a supportive network of people who can help you cope with your OCD symptoms. This could include friends, family, or a support group. You may also want to seek help from a mental health professional, who can provide you with personalized treatment and support.

    Remember, anxiety is a normal and natural response to stress or fear. It’s okay to feel anxious, but it’s important to learn how to manage your symptoms in a healthy way. With the right tools and support, you can reduce your anxiety and improve your overall well-being.

    What about OCD.app?

    There are many different apps that can help with OCD. These apps may offer a variety of features, such as tools for tracking symptoms, relaxation techniques, and educational resources.

    Some apps may be designed to be used in conjunction with therapy, while others may be standalone tools for managing OCD symptoms. It’s important to do your research and choose an app that is reputable and has been shown to be effective for people with OCD.

    OCD.app was designed from the grounds up for people with OCD. It is based on daily cognitive exercises that challenge the user’s cognitive biases and maladaptive beliefs.

    Furthermore, the app helps users target their OCD themes, one by one, based on their personal needs.

    In multiple recent published studies, the app was shown to help people improve their coping with OCD, ROCD and anxiety.

    As always, it’s also important to consult with a mental health professional to determine the best course of treatment for your specific situation.

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  • OCD and cognitive themes

    OCD and cognitive themes

    When we think of Obsessive Compulsive Disorder (OCD), we often only think of it as a disorder. However, it can be seen as more than just a disorder with negative connotations – it can be seen as a combination of themes and thought processes.

    OCD is a mental health condition that is characterized by intrusive thoughts, which often lead to compulsions, or rituals that are meant to reduce anxiety. These compulsions often become repetitive, uncomfortable, and even disabling.

    However, rather than viewing OCD as a disorder, we can look at it as a combination of themes and thought processes. OCD can be seen as a combination of fear, doubt, and perfectionism. People with OCD may fear making mistakes, and they often doubt their decisions and choices. They may also strive for perfection in all aspects of their life, which can lead to further anxiety and distress.

    By viewing OCD as a combination of themes and thought processes, rather than a disorder, we can better understand the root of the condition. We can also work to provide more effective treatment for those suffering from OCD.

    I used to wake up every morning feeling overwhelmed by negative thoughts. It was like a thick, dark cloud of negative energy that prevented me from being able to focus. I felt powerless and like I would never be able to overcome the feelings of fear and worry.

    But then I learned how to identify the cognitive themes behind my thoughts and how to challenge them. This was a huge step in helping me deal with my struggles. I learned to be mindful of my thoughts and to create a positive inner dialogue with myself. Instead of reacting to my thoughts with fear, I was able to take a step back and challenge them.

    I also learned how to focus on the present moment instead of worrying about the future. This allowed me to be more mindful and to recognize when negative thoughts were creeping in. With practice, I was able to recognize and address them in a healthier way.

    Overall, learning to identify and challenge the cognitive themes behind my thoughts has been a huge help. It has enabled me to take control of my thoughts and to be more mindful of the present moment. I am now better equipped to deal with my struggles and to live a more positive life.

    Tayla, New Jersey

    Cognitive themes of OCD

    Obsessive-compulsive disorder (OCD) is a complex mental health disorder that can take many forms. The cognitive themes of OCD relate to the intrusive, persistent, and often distressing thoughts associated with the disorder. It’s important to note that everyone experiences intrusive thoughts differently, and there is no one-size-fits-all approach to treatment. However, there are some common cognitive themes associated with OCD that can help with better understanding the condition.

    The first cognitive theme associated with OCD is perfectionism. People with OCD often experience an intense need for perfection, so much so that it can interfere with their ability to complete tasks. Thoughts related to perfectionism may include fear of making mistakes, fear of not being good enough, and fear of embarrassment. Those with perfectionistic OCD may find that they spend an excessive amount of time on tasks in order to make sure they are done “just right.”

    The second cognitive theme is responsibility. People with OCD may obsess over the idea that they are responsible for things that are out of their control. Thoughts related to responsibility may include fear of causing harm, fear of not being able to protect others, and fear of being blamed for something. Such thoughts can lead to compulsive behaviors, such as checking and rechecking to make sure everything is done correctly or excessively cleaning and organizing.

    The third cognitive theme is doubt. People with OCD often experience an unrelenting sense of doubt in themselves and their decisions. Thoughts related to doubt may include fear of making the wrong decision, fear of not doing enough, and fear of making a mistake. These thoughts can lead to compulsive behaviors, such as re-reading and re-analyzing information or questioning even the most minor decisions.

    The cognitive themes of OCD often have a significant impact on a person’s life. It’s important to understand the cognitive themes associated with OCD and to seek the help of a qualified mental health professional who can help you better manage the condition.

    Tips for managing your OCD cognitive themes

    1. Build awareness of your thoughts and feelings throughout the day and take note of the times when your OCD thoughts become more frequent or intense.
    2. Identify the obsessions and compulsions associated with your cognitive themes and make a list of them so that you can be more aware of them when they arise.
    3. Keep a journal to record your thoughts and feelings related to your OCD, including any triggers that may have caused them. This can help you identify patterns and become more aware of the cognitive themes that are associated with your OCD.
    4. Learn to separate between the trigger (intrusive or initial thought) and the OCD story (a continuous development and elaboration that can be controlled and managed).
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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 CBT tips to help boost confidence

      3 CBT tips to help boost confidence

      Cognitive behavioral therapy (CBT) is a type of therapy that helps people change their negative thinking and behavior patterns. CBT has been shown to be effective in treating a variety of mental health conditions, including anxiety, depression, and eating disorders.

      I was always a shy person and I never felt confident enough to speak up in a group or to put myself out there.

      I always felt like I was inadequate and that I wasn’t good enough. As a result, I never got the jobs I interviewed for because I was too scared to sell myself or to speak up.

      I felt like I was always missing out on opportunities because I wasn’t confident enough to take them.

      I decided to try CBT after reading about it online. I started by challenging my negative thoughts and beliefs about myself. I told myself that I was just as good as anyone else and that I deserved the job just as much as anyone else.

      I made a list of all of my positive qualities and accomplishments, and I read it every day to remind myself of how great I really was. I also started practicing visualization techniques, picturing myself nailing the interview and getting the job.

      I would see myself walking into the room with my head held high, shaking everyone’s hand confidently, and answering all of the questions perfectly. After doing this for a few weeks, I started to notice a difference in the way I felt. I was more confident and I felt like I could actually do it.

      I went into my next interview feeling prepared and confident, and I got the job! I’m so grateful that I found CBT and that it helped me to overcome my lack of confidence.

      Maria S.

      3 CBT based tips

      One of the CBT techniques that can help boost confidence is called cognitive restructuring. This involves identifying and challenging negative thoughts and beliefs that are contributing to low self-esteem. For example, if you believe that you are not good enough, you can challenge that belief by thinking of times when you have been successful.

      Another CBT technique that can help with confidence is exposure therapy. This involves gradually exposing yourself to the things that you are afraid of or that make you anxious. This can help you to confront your fears and to learn that you can handle them.

      Finally, CBT can also help you to develop healthy coping and problem-solving skills. This can involve learning how to deal with stress in a healthy way, how to set realistic goals, and how to communicate effectively. These skills can help you to feel more confident in yourself and in your ability to manage your life.

    7. 5 examples of magical thinking when you have OCD

      5 examples of magical thinking when you have OCD

      If you have OCD, it’s likely that you suffer from magical thinking. This is when you believe that your thoughts, emotions, and actions can control events and outcomes that are unrelated to you.

      For example, you may think that if you have a negative thought, something bad will happen to you. Or, you may think that if you don’t perform a certain ritual, something bad will happen.

      I am a sufferer of OCD, and my condition causes me to have what is known as magical thinking. This means that I often believe that my thoughts, actions, or words can influence events in the world around me in mysterious or supernatural ways.

      For example, I might believe that if I think about a certain person too much, I can make them have a car accident. Or, if I don’t perform a certain ritual just so, I might think that something bad will happen to me or my loved ones.

      I now know that my magical thinking can be extremely distressing and can cause me a great deal of anxiety.

      Stephan, Switzerland

      Here are five examples of magical thinking:

      1. Thinking that you can control the weather by thinking positive thoughts.

      2. Thinking that you can influence someone’s behavior by imagining doing something bad to them.

      3. Thinking that you can prevent accidents or illness by worrying about them.

      4. Thinking that you can control your destiny by making sure you don’t do anything that could jinx it.

      5. Thinking that you can influence other people’s thoughts and emotions by thinking about them in a certain way.

    8. 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.

    9. Can a mobile app help cope with OCD?

      Can a mobile app help cope with OCD?

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

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

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

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

      The 4 OCD app “must haves”

      1. Evidence based

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

      2. Beyond articles and videos

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

      3. Great user experience and customer support

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

      4. Privacy minded

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

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

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