6 Thinking Patterns that Make OCD and Anxiety Worse

OCD is caused by a combination of factors: genetic and biological (what’s going on with our bodies, including inflammation, nutrition, stress, etc.), environmental (our experiences), and psychological (how we think). The way you think and act determines whether you feed or starve your OCD. In this video we’ll look at six types of thinking that feed OCD, they make it worse. And the reason we look at these is because when you can notice these thoughts, clarify that they aren’t helpful, and then replace them with something else, you actively decrease OCD symptoms.

OK, so let’s explore six thinking patterns that make OCD worse and then we'll talk about what to do about it.
1. Inflated responsibility
2. Thought fusion: believing that thinking it and doing it are the same thing
3. Excessive concern with controlling one’s thoughts: “I shouldn’t ever think this…”
4. Overestimation of threat
5. Intolerance of uncertainty
6. Perfectionism: "I can't make a mistake"

0:00 Introduction
1:24 6 thinking patterns that make OCD worse
7:02 6 things you can do

Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

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[zarkos]

Anxiety happens when you think you have to figure out everything all at once . Breathe . You're strong . You got this .Take it day by day.

[justathumb]

The only one I have to deeply disagree with is the second part of number 3. As someone who has had ocd mostly purely mentally, or "Pure-O" as they call it, it's not the "pop-in" thoughts that I struggle with - it's fixating and ruminating about ANY thought. ie your mind puts too much importance on "solving" something, and the longer you spend thinking about it, the more it has to be "solved", leading you to an endless cycle of rumination, as your mind keeps finding holes in your solutions or reasoning. So it works the same really as any physical compulsions, only mentally. Encouraging people to engage with anxious thinking will only entrench them further - acceptance is the only way to break the vicious cycle.

[shaunandkelli]

My daughter was dealing with OCD and her counselor suggested Therapy in Nutshell for my husband and I to listen to and learn from. Emma does a great job of breaking down all aspects of Mental illness. We keep coming back to watch and learn more.

[Shindai]

This was validating. Most of the therapy I've been offered is CBT, and it's only ever made things worse but the blame is always put on me for not trying hard enough to break free from negative thoughts

[tiller]

Emma, I am so thankful for you. I learn so much from your videos. Not only do you communicate knowledge and facts, but you do it in a way that is caring, warm, and conversational. With every video, I feel the love you have for your profession and your audience. Thank you for all that you do!

[TimBoxMindCoach]

Emma, I absolutely love your videos. It’s so rare to find someone online offering practical and reassuring advice rather than just telling people what’s ‘wrong’ with them.
With so much content out there that potentially exacerbates our emotional struggles it’s great to always be able to recommend your channel safe in the knowledge the advice will always be helpful. 😊

[dianebunkowski]

Again thank you so much for your amazing videos. For someone who can’t afford therapy, I can’t tell you how appreciative I am for your time in offering these sessions for free. 🙏🤗

[NJackpe]

It might be a small detail but I really appreciate you adding the list of points to the description. Love your channel and content, bless you for the work you do 🙏❤️

[restlessmosaic]

I bought the intrusive thoughts course in September after a particularly rough episode that somewhat cost me a relationship. The material addressed the bulk of my decades-long problem in a week.

[donna]

Thank you so much for all your very helpful videos!

[DrLeifSmith]

Great video, as always, Emma. Appreciate the work you are doing as someone in the field also!

[rowanspencer]

You are a hero! Thank you so much for what you’re doing 🧡🙏🏻

[jamestomlinson]

Thanks emma, I really needed this today.

[TorringtonFernandopulle]

Thank you so much for this video !!! really admired your great work !!! 🙏

[Hinarushi]

"Someone with OCD may feel actual guilt for a crime they didn't commit" - this is so true. Where were these assuring words when I needed them the most? I am curious why we choose to act in these irrational ways when we have all the facts that prove us otherwise. It just does not make sense and it's so frustrating! I also sometimes feel like there could be a lack of confidence in ourselves and this can lead to self-doubt and OCD behaviours. I personally ruminate a lot about that. CBD did not work for me, it actualy made me feel worse for the most part (I still learned helpful things from it).

[kelligirl]

Just saw your channel today, thank you!👏🏽🙏🏽😇

[bikrchikie]

So thankful for your vids, so much wisdom! 🙏

[mmohseni]

Thank you so much for your words advices teaching how to try and control my behaviour 🙏

[Dan-epwo]

Thank you so much for making me understand ❤️

[suits.onfire]

OCD is a coping mechanism with stress for me. Not all my anxiety is OCD related, some of it is jsut plain old anxiety. But what you have to realize is that it's really a way of your ego trying to control things. And you have to just sit down and tell yourself it really doesn't matter in the long run what thoughts I have, these thoughts aren't me they are clouds that float by and I am the sky.