Use the Responsibility Pie to calculate the real responsibility.We can challenge these responsibility beliefs in the same way as we challenge other OCD thoughts, using the OCD Thought Record Sheet.For example: "Something awful will happen if I don't do this compulsion, and it will my fault if it happens", "If I think about this happening, it will happen if I don't prevent it by doing this compulsion". One of the features of OCD is an inflated sense of responsibility. Just because we think something bad might happen, doesn't mean that is how it really is! We are looking at life and situations through those very distorted lenses. What we believe deep down about ourselves, others and the world, influences and distorts the way we make sense of everyday life. We can learn to challenge those anxiety-provoking thoughts. If we can change the way we think about a situation, then we will not feel so anxious. Thinking Differently - Challenging Thoughts Simply acknowledge the bully, then let the thought go and shift our focus of attention by doing something else. Our own OCD bully is just like that playground bully, and instead of reacting like victim number 1, believing the bully and doing as he says, we can choose to react like victim number 2. The bully's probably not going to bother victim 3 much. He might have another go at victim 2, but he'll soon give up. How does the bully react to each? He's probably going to come back to victim 1 most days. He looks at the bully to acknowledge him, then turns around to go and play football with his friends. Victim number 2 challenges back - "I'm not stupid, I got 8/10 in my spelling test this morning, you only got 4. Victim number 1 believes the bully, becomes upset and hands over the money. He approaches each victim with the same taunts: "Hey you! You're so stupid - give me your lunch money NOW or else I'll tell everyone how stupid you are!" How does each victim react? Imagine this bully picks on 3 victims this playtime. This particular bully isn't violent, but he taunts, teases, laughs and criticises. Let's think about an imaginary playground bully in a school. These techniques will help you change these "cogs": Common beliefs and strategies in OCD include: Involves challenging the thoughts and thinking about thoughts in a completely different way. By acting on each cog, you will be taking back control of your life, from the OCD. Slowing down or stopping each cog, will slow down and stop the OCD's control of you. Each small cog plays a major part in keeping the OCD going. We can make positive changes in each small cog in this "vicious cogs of OCD" diagram. In order to break the vicious cycle of OCD, we need to change the way we think (and think about thoughts) and change what we do. It helps to understand what adrenaline is and how it affects us. It is the body's alarm signal and is a normal and natural reaction to thinking we are or will be in danger. OCD Self Help (print/save this page as PDF)įirstly, we can learn about how any anxiety affects our body. Please read this page for information about anxiety and the normal body response.Ĭognitive Behaviour Therapy for OCD focuses on challenging the unhelpful thoughts and beliefs, and learning to resist the urge to act: Exposure & Response Prevention (ERP). There are some other variants of OCD, such as trichotillomania (hair pulling), compulsive skin picking, and Body Dysmorphic Disorder (BDD) in which the person believes a particular part of their body is defective and they constantly check, scan, and plan, or make attempts to hide or change the 'defect'. A few people experience only obsessions, and a small minority only compulsions. Others do not have these catastrophic thoughts, but might feel very uncomfortable and become increasingly anxious and distressed if they don't do what their head is telling them to do.Ĭompulsions can be 'overt' or obvious behaviours such as cleaning, touching or checking, or 'covert' hidden mental rituals such as counting, repeating things, questioning or mental checking. "I must keep bacteria away from my family otherwise they might become ill or die and it will be my fault"). Obsessive Compulsive Disorder (OCD) is an anxiety disorder dominated by obsessions (intrusive thoughts, images) and compulsions (rituals, urges and behavioural responses to the thoughts).Ī lot of people with OCD feel very responsible for preventing a terrible thing from happening (e.g. Make sense of the problem, then learn how to make positive changes Self help guide for OCD, using effective CBT strategies.
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