Tag: tips

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

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

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

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

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

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

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

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April 9, 2023

Anxiety Management: Quick Relief or Long Term Change?

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

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

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

Short term relief approach

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

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

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

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

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

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

Long term approach

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

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

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

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

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

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

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

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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
Privacy	Privacy concerns	Anonymous and private
User feedback	Mixed	4.8 / 5.0 (2,635 reviews)

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March 2, 2023

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

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

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

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

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

Fear of harm

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

Reframing your thoughts

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

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

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February 7, 2023
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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January 31, 2023
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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January 12, 2023
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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January 5, 2023
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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January 2, 2023
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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December 19, 2022
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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December 12, 2022
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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December 5, 2022
3 CBT tips to deal with self criticism and depression

Self-criticism has been found to be related to depression in a number of studies. One study found that people who were high in self-criticism were more likely to be depressed, even after controlling for other variables. Another study found that self-criticism was a significant predictor of depression, even when other variables were taken into account.

Depression and self-criticism

Self-criticism is thought to be related to depression for a number of reasons. First, self-criticism can lead to negative thinking, which can in turn lead to depression. Second, self-criticism can lead to low self-esteem, which is a risk factor for depression. Finally, self-criticism can lead to social isolation, which can also contribute to depression.

I am a student who suffers from self-criticism and depression. I am constantly critical of myself and my performance. I feel like I am not good enough and that I am not reaching my potential. I am always comparing myself to others and feeling like I am not measuring up. This has led to me feeling depressed and down on myself.
I used to be a straight-A student, but ever since I developed self-criticism, my grades have suffered. I’m constantly second-guessing myself and my abilities, which has made it very difficult to focus on my studies. I’ve even considered giving up on my degree altogether because I’m afraid I’ll never be good enough.
Sivan, US

Early studies by Aaron T. Beck

Dr. Aaron T. Beck is a world-renowned psychiatrist who has been instrumental in developing groundbreaking treatments for mental illness. His research has shown that self-criticism is a major contributor to depression, and that by helping people to learn to be more accepting of themselves, we can help them to overcome this debilitating condition.

Dr. Beck’s work has helped to change the way that mental health professionals view and treat depression, and his theories have been proven to be highly effective in treating this widespread condition.

Tip 1: alter your mindset

If you’re like most people, you’re probably your own worst critic. You constantly beat yourself up for not being good enough, for making mistakes, and for not reaching your goals. This can be a major source of stress and can prevent you from achieving your full potential.

Fortunately, there is a way to reduce self-criticism and become your own biggest supporter. It starts with changing your mindset. Instead of thinking of yourself as inadequate or unworthy, start thinking of yourself as capable and deserving. Focus on your strengths and accomplishments, and remind yourself that everyone makes mistakes. Be patient with yourself and give yourself credit for the progress you’re making.

As you start to think more positively about yourself, you’ll find it easier to let go of self-criticism. You’ll be more motivated to achieve your goals, and you’ll be more likely to reach your full potential. So start changing your mindset today, and see the difference it makes in your life.

Tip 2: learn new things

One way to reduce self-criticism is by learning and trying new things. This can help build self-confidence and remind you that you’re capable of more than you give yourself credit for.

When you’re open to new experiences, it’s easier to see your mistakes as learning opportunities instead of failures. It can also be helpful to give yourself permission to make mistakes and not be perfect all the time. This doesn’t mean that you should accept mediocrity, but rather that you should cut yourself some slack and remember that everyone makes mistakes.

Finally, try to focus on your positive qualities and accomplishments instead of dwelling on your flaws. This will help you feel good about yourself and remind you that you’re not as bad as you sometimes think you are.

Tip 3: being active

Another way to reduce self-criticism is to be active. When we’re active, we’re focused on what we’re doing and not on our thoughts.

Our thoughts can’t control us when we’re focused on something else. This doesn’t mean that we should be active all the time. We still need time to relax and reflect on our lives. However, being active can help us to reduce the amount of self-criticism we experience.

It can also help us to feel better about ourselves.

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November 21, 2022