OCD Basics
What does OCD stand for?
Obsessive - Compulsive Disorder
T/F: Doing compulsions or asking for a lot of reassurance makes OCD go away
False - Compulsions and reassurance only make OCD stronger
Come up with a realistic coping thought for this worry: "If I don't switch the lights on and off 3x then something bad will happen to my family."
(Example) Bad things don't happen because of my thoughts or compulsions.
What can I do if someone tells me to stop, quit, or don't do something?
Stop what I'm doing, take a breath, say "okay", ask questions about what I could do instead, or when I can go back to what I want to do
What are obsessions?
Unwanted, intrusive thoughts that pop up and cause people with OCD to feel anxious or upset.
What is an exposure?
Facing your fears on purpose to prove that OCD worries will not come true, anxiety and uncomfortable feelings will go away.
I must be careful about what I think because my thoughts will manifest in the future.
(Example) Bad things don’t happen because of my thoughts.
I think "Did Mom just pull something out of her phone, for real?"
What can I do instead of asking her about it?
What is a compulsion?
The actions that people do over and over again to make intrusive thought not come true and help feel less anxious.
T/F: I am the only person who has intrusive thoughts
False: Everyone has intrusive thoughts from time to time. But OCD makes us believe them.
I misbehaved when I was 7 years old and now I'm worried that means I'm going to be a criminal.
I am a person who makes mistakes sometimes, like everyone else, and that’s okay.
I know lots of great people who have made mistakes when they were younger – none of them grew up to be criminals.
I'm worried I said something rude, or talked out of turn, but am not sure if that really happened.
Do nothing. Remind myself that if I said something rude, someone will talk to me about it. I'm uncertain and I can deal with not knowing for sure.
True or False: Anxiety can make your heart beat faster and your stomach feel funny.
True
T/F: OCD will never get better.
False - OCD can get better! Sometimes on its own, but usually by going to therapy and doing exposures, while resisting compulsions. Medicine sometimes helps too.
I need to check to make sure no one is mad at me – I won’t feel okay until I check and they tell me they’re not mad
(Example) Checking with people only makes my worry bigger—I can handle not knowing.
How often should you do exposures to treat OCD?
Doing what OCD says might help you feel better for a little while, but then what happens?
Anxiety returns and it keeps OCD going strong
T/F: Feelings of anxiety go down over time when you face your fears and don't do the compulsions
TRUE!!!!
This is called habituation
If I think bad stuff about other people, then it means I'm a bad person.
Everyone thinks mean things sometimes—it’s normal.
I think I just heard someone call my name. What can I do besides asking about it?
Remind myself that if someone calls my name and I didn't hear, that's ok, they will come over to me and make it obvious they are trying to talk to me. I don't have to ask others if they heard it too.