Friday, February 23, 2018 4:28

Six Steps To Conquering OCD

Posted by on Friday, October 16, 2009, 16:13
This news item was posted in Mental category and has 1 Comment so far.

I have no doubt that many cases of OCD do not require professional help. What is necessary is only to understand the principles of behavior therapy and to put them to use.

You may benefit from a self-help approach if you are a self motivated person and if your symptoms are relatively mild. You should consult a therapist, on the other hand, if your obsessions, compulsions, or avoidance are causing major distress or disruption to your life, or if your OCD resembles the cases described above in which behavior therapy is especially difficult. It may well be helpful, of you are going to attempt to treat yourself, to pick up a book that deals with self help in greater detail then i do here.

The following six* steps cover the essential ingredients of effective behavior therapy for OCD.

1.  Understand that your OCD is a brain disorder. What you are fighting is a chemical problem that makes certain fearful thoughts stick tenaciously. The discomfort caused by these thoughts forces you to perform silly, repetitive acts. Know this facts so well that you can explain them to others. Test yourself: What is OCD? What exactly are obsessions, compulsions, and avoidance?

2. Fully grasp the principle of habituation, nature’s way of getting rid of fearful thoughts. Your job is to put habituation to work through the use of exposure and response prevention. You will know that you have the main idea when you are able to comprehend this concise statement: “The problem with compulsions is that they chase away obsessions before a person habituates to them.”

3.  Make a list, at least mentally, of your obsessions, compulsions and avoidance. Give them a general ranking according to how seriously they interfere with your life.

4.  Your goal is to learn to live with obsession even though you dislike them intensely while combating compulsions and avoidance. To accomplish this, do an explore and response prevention  task at least three times a week. Pick an instance of compulsion or avoidance that is relatively mild, set up an exposure situation, and tolerate the ensuring anxiety until it decreases by at least 50 percent, which may take up to one or two hours. As you “get the hand of it” move on to more difficult tasks. If you find that your anxiety is getting worse rather than better, you may be sensitive to your obsessions rather than habituating. See a therapist.)

5.  Get support. You may have be a lone ranger type, but it is extremely helpful to have contract with other OCD sufferers and to keep abreast of new developments in OCD research. An excellent way to do this is to join the OC  foundation.

6.  Try out different strategies to assist in exposure and response prevention.

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1 Response to “Six Steps To Conquering OCD”

  1. Dakota
    16 May, 2011, 11:46

    right before the six steps, you miss spelled the word six insted you proceeded to leave it as sic insted of “six”

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