Tag: therapy

Session 6: Confidence in memory

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

Session 6 at the Clinical Psychologist’s Office

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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September 10, 2023

Session 5: Sue’s OCD journal

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

Session 5 at the Clinical Psychologist’s Office

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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September 3, 2023

Session 4: Fear of Self and how to deal with it

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

Session 4 at the Clinical Psychologist’s Office

The room remains the same serene environment. Sue appears a tad more anxious today, her hands fidgeting as she settles into her chair.

Dr. Greene: Hi Sue. It’s good to see you. How has your week been since our last session?

Sue: Hello, Dr. Greene. This week’s been a bit tougher. I’ve been doing well with challenging my fears about uncertainty, but something new emerged. I’ve started having fears about myself, like I might suddenly do something irrational or harmful at work. It’s terrifying.

Dr. Greene: I appreciate your honesty, Sue. These fears can be disconcerting, especially when they concern our actions. Often, these are called intrusive thoughts. They are unwanted and can be distressing, but they are just thoughts and not indicative of your character or intentions.

Sue: I just don’t understand where they’re coming from. I’d never want to hurt anyone or do something irrational, but these thoughts… they make me doubt myself.

Dr. Greene: It’s a common experience for many with OCD. These thoughts are not a reflection of who you are but are rather a manifestation of your anxiety. Let’s discuss a technique that might help you process and manage these thoughts: journaling.

Sue: Journaling? How can that help?

Dr. Greene: Journaling can be a powerful tool. By writing down these intrusive thoughts, you externalize them, giving you a clearer perspective. Here’s a process you can try:

Document the Thought: Whenever you have one of these fears, write it down in as much detail as possible.
Note the Context: What were you doing when the thought emerged? Were you stressed? Tired? Understanding the context can help identify triggers.
Challenge the Thought: Ask yourself questions. Is there evidence to support this fear? Have you ever acted on such a thought before? This is similar to what we did with cognitive restructuring.
Reflect on Feelings: Write down how the thought made you feel and then how you felt after challenging it.
Review and Reflect: Periodically review your journal entries. Over time, you might notice patterns or triggers, and more importantly, you’ll see how often these fears remain just thoughts.

Sue: It sounds like a lot of work. But if it helps me get a handle on these thoughts, I’m willing to try.

Dr. Greene: It can be a bit time-consuming initially, but many people find it therapeutic. It’s a way to confront and process these thoughts in a safe space. And remember, the goal is not to eliminate these thoughts but to change your relationship with them.

Sue: I’ll give it a go, Dr. Greene. Anything to help me cope with this fear of myself. It’s just so unsettling.

Dr. Greene: It’s courageous of you to confront these fears, Sue. We’ll work through them together. Remember, these thoughts don’t define you; they’re just thoughts, and with time and practice, you can gain a healthier perspective on them.

	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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August 27, 2023

Session 3: Fear of Uncertainty and how to beat it

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

Session 3 at the Clinical Psychologist’s Office

The ambiance remains warm and inviting. Sue looks a bit tense, but there’s a determination in her eyes. She’s clearly been doing some introspective work between sessions.

Dr. Greene: Good to see you again, Sue. How has your week been?

Sue: Hi, Dr. Greene. It’s been challenging, especially after our last session. I’ve been trying to pinpoint some of those negative thoughts, and one thing keeps popping up: this constant fear of what might happen.

Dr. Greene: That’s a great observation, Sue. Uncertainty can be a significant source of distress for many, especially those with OCD. Let’s delve into that today. Can you share a specific situation where this fear of uncertainty was particularly strong?

Sue: Sure. Earlier this week, I was offered a new project at work. Instead of feeling excited, all I could think was, “What if I mess it up? What if I can’t handle it? What if this… What if that…” The uncertainties just piled up, and it paralyzed me.

Dr. Greene: Thanks for sharing that. It sounds like the uncertainty triggered a cascade of negative thoughts. These “what if” scenarios are examples of maladaptive beliefs. They’re irrational thought patterns that can lead to distress and can influence our behavior in unhelpful ways.

Sue: Maladaptive beliefs?

Dr. Greene: Yes. These are deeply held, often automatic thoughts that aren’t necessarily based on reality. They can be overly negative, generalized, or black-and-white in nature. In your case, the fear of uncertainty seems to be driving these maladaptive beliefs.

Sue: So, how do I deal with them?

Dr. Greene: The first step is recognition, and you’ve already started doing that. Next, we’ll challenge these beliefs. For instance, when you think, “What if I mess it up?” we can ask: “Is there any evidence from my past performance to support this thought? What’s the worst that can happen, and how likely is it? Can I cope if it does happen?” By breaking down these thoughts and examining them, we can start to see them for what they are: often exaggerated and not entirely based on fact.

Sue: It sounds straightforward when you put it like that, but in the heat of the moment, those thoughts feel so real.

Dr. Greene: Absolutely, and that’s the power of maladaptive beliefs. They can feel very real and overwhelming. But with practice, as you become more adept at challenging these thoughts, you’ll find that their hold over you starts to weaken.

Sue: It’s a lot to think about. But I’m committed to working on this. I don’t want these fears and uncertainties to control my life.

Dr. Greene: That’s the spirit, Sue. Remember, the path to change often involves facing some challenging truths about ourselves, but with dedication and the right tools, you can reshape these thought patterns. We’re in this together.

	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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August 20, 2023

Session 2: Sue has OCD, now what’s the plan?
Our ‘Sessions‘ series explores sessions at the Clinical Psychologist’s Office

Session 2 at the Clinical Psychologist’s Office

The room remains a comforting haven for Sue. Her demeanor is a mix of curiosity and nervous anticipation.

Dr. Greene: Welcome back, Sue. I hope the past week has been manageable for you. How are you feeling today?

Sue: Hi, Dr. Greene. It’s been up and down. I’ve been reflecting a lot on our last session, and while it’s good to have some clarity, it’s also a bit overwhelming to think about the journey ahead.

Dr. Greene: It’s natural to have those feelings, Sue. Coming to terms with a diagnosis can be both comforting and daunting. Today, I thought we could discuss our therapeutic approach and how we can work together. Would that be alright?

Sue: Yes, that’s what I’ve been hoping for. I want to understand how therapy can help me with this.

Dr. Greene: Alright. We’ll be focusing on a CBT technique called “cognitive restructuring.” It’s a method used to challenge and change the irrational beliefs and thought patterns that are causing emotional distress and unwanted behaviors.

Sue: How does it work?

Dr. Greene: Essentially, cognitive restructuring involves four main steps:
1. Identifying Negative Thoughts: Together, we’ll work on pinpointing those intrusive, repetitive thoughts that lead to your anxiety and compulsions.
2. Challenging These Thoughts: We’ll examine the validity of these thoughts, probing them with questions and understanding where they originate from. This will help us see if they’re based on facts or irrational fears.
3. Replacing Negative Thoughts: Once we understand and challenge the thoughts, we’ll work on replacing them with more positive, realistic ones.
4. Practice and Feedback: As with any skill, practice is key. You’ll be practicing these new thought patterns outside of our sessions, and we’ll review and refine them together.
Sue: It sounds like I’ll have to confront these thoughts head-on, which is a bit scary.

Dr. Greene: It can be challenging, but remember, the idea is to change your relationship with these thoughts. Instead of them controlling you, you’ll learn to manage and challenge them. With practice, this can lead to a significant reduction in distress and compulsive behaviors.

Sue: What if I struggle with replacing the thoughts? Some of them feel so deeply ingrained.

Dr. Greene: It’s a valid concern, and you’re right; some thoughts are deeply rooted, often from years of repetition. But that’s why we’ll be working together. I’ll be here to guide you, provide feedback, and help you find alternative thoughts that feel authentic to you. Over time, as you practice, the new patterns will start to feel more natural.

Sue: I appreciate that, Dr. Greene. It’s a lot to process, but I’m hopeful about finding a way through this.

Dr. Greene: And I’m confident in your ability to make progress, Sue. Remember, it’s a journey, and I’m here to support you each step of the way.

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

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August 13, 2023
Session 1: OCD and CBT Therapy

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

The room is softly lit and designed to feel welcoming. There’s a comfortable couch for clients and a chair opposite for the psychologist. Some serene paintings adorn the walls, and there are a few leafy plants, providing a touch of nature.

Dr. Greene: Hello, Sue. It’s nice to meet you. How can I help you today?

Sue: Hi, Dr. Greene. I’m… well, I’m not sure how to put it. I keep having these recurrent thoughts and I can’t shake them off. And I keep checking things. But I thought it might be a memory issue or something, because I can’t seem to remember if I’ve done certain things or not.

Dr. Greene: That sounds distressing. Can you provide a recent example of what you’ve experienced?

Sue: Sure. Like this morning, I was trying to leave for work, but I kept going back to check if I’d locked the door. Even though I knew I had, I had to go back and check multiple times. And the thoughts… they just won’t go away. I feel like if I don’t check, something terrible will happen.

Dr. Greene: I see. And when you get these recurring thoughts or feelings, do they often center around themes of doubt or uncertainty?

Sue: Yeah, exactly. It’s like I can’t be sure about anything anymore. Even if I just did something, I doubt myself almost immediately after.

Dr. Greene: Based on what you’re describing, it sounds like these are not just memory issues, but possibly symptoms of Obsessive-Compulsive Disorder, or OCD.

Sue: (Eyes widening) OCD? But I don’t have any of those classic symptoms, like needing things to be symmetrical or clean. My house is a mess most of the time! I thought people with OCD were like… neat freaks.

Dr. Greene: It’s a common misconception. While some people with OCD have compulsions related to order and cleanliness, OCD has many forms. At its core, it’s characterized by persistent, unwanted thoughts (obsessions) and actions or rituals (compulsions) you feel compelled to perform to alleviate the distress from these thoughts.

Sue: So, you’re saying it’s not a memory issue?

Dr. Greene: It doesn’t seem to be primarily about memory. It’s more about the anxiety and doubt that compels you to repeatedly check things, even if you’ve already verified them. It’s the anxiety driving the behavior, not a failure of memory.

Sue: (Pausing) I can’t believe it… I just thought I was forgetful or maybe just stressed out. OCD never crossed my mind.

Dr. Greene: It’s okay, Sue. Many people don’t recognize the symptoms because they’re only familiar with a narrow portrayal of the disorder. The important thing is that we’ve identified what might be going on, and we can work together to address it.

Sue: It’s a lot to take in. But I guess I’m relieved to have a starting point. I want to get better.

Dr. Greene: And I’m here to support you through this journey, Sue. We’ll explore Cognitive Behavioral Therapy and other approaches that have shown to be effective in treating OCD. You’re not alone in this.

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

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August 6, 2023

Tag: therapy

Session 6: Confidence in memory

Session 5: Sue’s OCD journal

Session 4: Fear of Self and how to deal with it

Session 3: Fear of Uncertainty and how to beat it

Session 2: Sue has OCD, now what’s the plan?

Session 1: OCD and CBT Therapy