Mindset | Blog

When you struggle with OCD, doubts and uncertainty can lead you to give in to private and public reassurance-seeking compulsions. We will be sharing tips and skills to help you decrease and eliminate this pervasive compulsion and start trusting yourself! Our presentation will take place on October 22nd at 9 am MST: “I need reassurance. Or do I?: Letting go of the quest for certainty and learning to trust yourself.” The urge is strong. You feel the desperate need to know, to figure it out. And so you seek reassurance from family, friends, google or even yourself. Before you know it, and without even realizing it, you’re spending hours in your day on this search for reassurance; hoping to find the answer that will fi

Whether you are considering or have begun treatment for OCD, you might doubt that your unwanted thoughts are related to this mental health challenge. You may believe the unwanted thoughts and doubts are your fault. They are not. It has been said that OCD is the “doubting disease.” So, naturally, you will also doubt whether you have OCD. You may also question the treatment and whether you need to practice psychological flexibility skills to clear your mind. You might not be willing to engage in values-based exposures. You are not alone. Most OCD sufferers experience these doubts and feelings. We can compare treatment for OCD with roadway detours. For example, if you were on your way to work and you encountered a detour, how would

“Why can’t I get rid of these horrific thoughts? I’m supposed to have pure thoughts according to my faith. Will God ever forgive me?” Jon’s incessant thoughts were evoking extreme anxiety, doubt, and guilt in his daily life. He would excessively pray to ask for forgiveness. When the unwanted and unpleasant thoughts would show up, he would try to replace them by singing or repeating verses from his holy books. When he chose to confess his perceived sins, his religious leader told Jon that he had not sinned and to not worry about those thoughts. The faith leader reassured him by telling him that he was a good person. Despite his faith leader’s reassurance, Jon’s thoughts kept coming back. Jon blamed himself. He fe

When you struggle with scrupulosity OCD, you probably experience thoughts that are not congruent with your beliefs, who you are, and who you want to become. The natural response to having unpleasant and unwanted thoughts is to want to get rid of them. When they show up, you may wonder, “What do these thoughts say about me? Do I want them? Is that why they won’t go away? If I don’t fight against them, they may become reality. If I let them be in my head, it means I am as bad as if I were acting on them.” These responses can be daunting AND the good news is that you can change the way you respond to your thoughts! First, let’s briefly clarify what thoughts are not, and what they are so you can start learning how to change your rela

Carson’s self-evaluative thoughts didn’t seem to cease in his life. He was consumed with thoughts such as, “I’m so dumb! Did I eat something that contained alcohol? I’ve sinned” “I’m so despicable for having those impure thoughts!” “I don’t deserve salvation.” “I’m unworthy of God’s love!” Unfortunately, there are many others who also experience these types of thoughts when they struggle with scrupulosity OCD. The human mind’s main function (OCD or not) is to protect us when it perceives we are in danger. However, when you’ve made a “mistake” (believing you’ve sinned, though you haven’t), and start stressing about it, your mind can quickly come to the rescue. It may provide evaluative thoughts so you can do “better next time.” The q

When OCD takes over your life, you might feel like you have no choice. OCD can make you believe that avoidance is the only option. It may seem helpful but only temporarily. Though anxiety and uncertainty is part of life, the OCD mind may insist that you can eventually get rid of those feelings permanently. You may fall for its lies when it says, “If you don’t do your rituals, you will be anxious. Your worries may come true. You may end up acting on them. Fear will keep you safe!” Hearing those thoughts coming out from your mind can be scary. You may falsely believe that your compulsions (public and private) prevent you from acting on your fears. You may believe these rituals are actually helping you, but are they? You don’t ha

You can apply these steps when you feel shame or other emotions! You can recognize that being imperfectly good is enough. You can change your relationship with the unpleasant internal experiences (e.g., anxiety, shame, guilt, and uncertainty) and find joy in what matters most to you—your values. Be patient and remember that though you may be imperfectly good, it is possible to navigate religious and moral anxiety (scrupulosity OCD) so you can release fear and find peace!

Life is difficult, and when scrupulosity OCD is present, it can be tremendously hard! The good news is that you can learn how to respond to your thoughts and feelings. You can choose to live with vitality even when those unpleasant thoughts and feelings are present. When you don’t engage with the unhelpful thoughts, you can start creating new brain pathways that will allow you to be free from the scrupulosity trap. You can be imperfectly good and live your faith and other values you care about most in your life!

Are your fears compelling you to constantly look for reassurance? Your yearning for coherence with your thoughts can lead you to cease doing those activities that bring you joy. (“I wish I could be with my friends, but my ugly thoughts may show up, so I’d better stay home.”) Uncertainty is unpleasant and naturally creates other uncomfortable internal experiences. Reassurance-seeking is the easiest path. Even though you may not realize it, private compulsions may be your current go-to rituals to find relief. What are you willing to do to decrease this pervasive compulsion? Notice how often you look for reassurance either mentally or behaviorally?

Do you ever feel like you’re traveling through life unable to choose your own path? Have you picked up some annoying and scary passengers along the way? Sometimes it may feel like you’ve been blindfolded, unable to choose where you are going. You are the captain of your life boat, not your anxious mind!