Beat OCD Tip #5 - Fight Compulsions not Obsessions

[everybodyhasabrain]

We can't control our thoughts, we can only control how we label them, or react to them. It helps to just see thoughts as thoughts. We label them as strange and then get upset about them being strange. But that's just an adjective. Thoughts are clouds floating over you. They only have meaning if you put meaning in them. So let them pass without judging them instead. That will free you to do what you need to do, instead of getting you to react to the thoughts. They're just brain indigestion.

[everybodyhasabrain]

With seemingly automatic mental compulsions, I found that learning meditation and mindfulness helped tremendously. It empowers you to keep your brain in the present instead of having it wander off to do compulsions. I also found it was helpful to learn how to embrace uncertainties. Seeking reassurance only leads to more anxiety, not less. So eliminating the need to reassure yourself can help remove the pressure to repeat compulsions.

[everybodyhasabrain]

No, definitely not ignoring them. Trying to ignore thoughts quickly becomes a compulsion and tends to lead to more of those same thoughts, not fewer. Acceptance is about accepting the possibility that the thought might happen or it might not. It's about saying, "maybe", and being uncertain, instead of trying desperately to be certain. Acceptance is about recognizing that you are not your thoughts, that you can let them pass on like weather passing over your soul. You don't have to react to them.

[jonnybasso]

you dont know where i would be without advice and lessons from great people like you. id never thought i would struggle so hard in my life, so unnecessarly, and if it wouldnt be you and other people that put effort out in doing something like this, i would really struggle more, i would.
Its not for granted that somebody does this, really not. thanks a bunch. really.

[everybodyhasabrain]

Totally normal OCD symptom: You're uncertain something might happen (you've labeled that something as "bad") and you're trying to be certain it won't. It might sound counter-intuitive but the best way to tackle this is to accept that it may happen or it may not. You can't be certain. Find a great professional that can help you learn how to accept anxiety and act according to your values instead of reacting to fear. By doing that, you'll teach your brain to stop throwing these anxieties at you.

[everybodyhasabrain]

I experienced the same thing. That's what inspired my video about "OCD Stockholm Syndrome". When we struggle with anxiety disorders, we fuel our lives with anxiety. Getting over the anxiety disorder is all about throwing out that fuel source and finding a new, healthier one. But it really is a strange feeling at first to not be anxious when you've spent your entire life practicing how to react to anxiety. But you really don't need it.

[thespoon]

For me, "pure O" was just needing to figure things out and making sure I was doing the right thing or checking things mentally. None of these are physical actions, but all of these are reactions to try and check on, cope, or control anxiety and thus are compulsive behaviors. Hope that helps someone out.

[everybodyhasabrain]

That's ok. It's helpful to shift from fighting obsessions/compulsions to pursuing health. Obsessions become such a dominant force in our life that one of the trickiest parts of recovery is learning that you can live without building your life around fighting compulsions. You don't have to be in this constant battle with OCD. That requires you to keep OCD around so you can fight it. You can just do healthy things. You don't need obsessions or compulsions.

[wybuchowyukomendant]

This is absolutely correct - with pure-o there are things that can 'itch' me at first glance, but I easily forget about them after a day or two when I don't give them attention.
But if I go full Sherlock Holmes on them and try to figure out some "absolutely essential" thing, which is a way my compulsions work, then it will turn into intrusive thoughts and obsessions which can be soothed only by more 'figuring out'. And it's never enough figuring out :D

[everybodyhasabrain]

Hi Sam. Tackle "Pure O" compulsions the same way you would if they were an overtly physical compulsion. Avoidance and rumination are actions. Rumination on a thought is similar to touching a thought. You can't control the thoughts that pop into your head, but you can control what you do with those thoughts. Instead of obsessing over the point, you can learn to accept them. I'd recommend a type of therapy called Acceptance and Commitment Therapy (ACT).

[everybodyhasabrain]

What works for me really well is not doing anything to try to cope with, check on, or control uncertainty. With anxiety, we're often focusing on the past and our everything we do is all about reacting to that anxiety about the past, which just leads to more anxiety. I've found that a healthier approach is to fuel your actions with values and focus on the future. So it's not about reacting to the past but instead acting according to what direction you're moving forward in aligned with your values

[shadhenderson]

I am for the first time ever now able to see my situation clearly. You have no Idea how much of help your content is to people. The only sad thing is, only a fraction of those who really need it get it. Sadly, most don't know there is help available.

[anuaethera]

Mark, hadn't it been for your videos, I'd have been so lost today, I recently got struck down by OCD again after a period of illness and major stress, although I had learnt from your videos ways to start recovery the last time around that I had it, I was failing to do it properly tihs time..this video of yours is just what helps me to become confident again, so luch love for you, take care🌻

[everybodyhasabrain]

See previous comment. Another thing I'd add to that is: it's okay to not feel "right". You have an exam coming, it's perfectly natural to feel anxious. Don't try to feel "right". Chasing that is what's causing the problems.Move forward and stick to your values. It can help to write out what your studying values are so whenever you get anxious, you can look at those values and say, Ok, I'm anxious now, but I value studying and not checking websites on the Internet, so I'm going to keep studying

[ShockPopStudios]

you are AWESOME bro... your vids have helped so much

[joanaprifti]

Thank you so much. I am fighting OCD. I have started some months ago, but I would stop it because some fear would come and I would give up. But now I am very determined. I have applied actually for just some days, not to react to any OCD signals, and not to do the same compulsion or actions I used to do because of OCD, that I am seeing such a big change. Is amazing, I feel great. Is just some thing that lately I am getting some discomfort in my body, like in my hands or fingers. I think it just needs time for the body to get used with the new situation of not reacting to the compulsions, hope so

[everybodyhasabrain]

Absolutely, thoughts aren't necessarily obsessions. They can be compulsions, too. Anything you do to try to cope with, check on, or control uncertainty is only going to lead to more anxiety and more unhealthy attempts to control, just like what you're describing.

[GUNSFOREVER]

This is a super effective tip, no joke! I have anxiety and a take a similar approach by not fighting my anxious thoughts and keeping distracted. Days go by and I'm not as scared as I was!

[everybodyhasabrain]

That's great you're starting therapy next week. Have fun with it! I had a compulsion that involved mirror checking as well, although I had to check in the mirror. Learning to not look when I got the urge to was just part of recovering, I also had to learn to not judge or label. Labelling something as "unflattering" is also a compulsion you can unlearn. Happy unlearning!

[Ikaikiastar]

Mark you are such a legend. Thank you so much for sharing your OCD toolbox with us. This has helped me indefinitely xx