Exposure and Response Prevention Uses Habituation

Exposure and Response Prevention Uses Habituation

Exposure and response prevention is the principal cognitive behavioral technique for treating OCD. The purpose of ERP is to reduce the anxiety and discomfort associated with obsessions through the natural process of sensory habituation. Habituation, which is hardwired into the brain, is a natural process whereby the central nervous system gets used to stimuli through repeated, prolonged contact; you might even say the nervous system gets bored with these stimuli. (The OCD Workbook)

When I had a cast on my arm I got used to washing my hands less frequently. I became accustomed to doing a lot of things differently – dressing, combing my hair, the list is endless. This is an example of habituation.

Yesterday my husband and I volunteered at the San Antonio Stock Show and Rodeo. As Master Naturalists and Master Gardeners, we were at the kids’ scavenger hunt table. The base sound of the band playing in the building next door was so loud it filled the building we were in and was very disturbing. I didn’t think I could tolerate it and didn’t look forward to sitting there for four hours. After two hours I noticed something incredible. The music was just as loud but I was no longer thinking about it. When I did think about it, the music seemed louder and bothersome. But I had actually forgotten about it because I was absorbed in what I was doing. This is another example of habituation.

Hand washing

Well, I’m back. My cast is off and my left arm is not very sore. Funny, how something like a broken arm can interfere so much with your life.
I did discover something OCD-related in this experience. I don’t wash my hands excessively anymore, but I am careful to wash my hands at appropriate times. With only my fingers and thumb free my left hand never felt completely clean. Which was a good test of my tolerance. I did fine.

I also noticed that I tried not to wash my hands anymore than necessary just because it was a hassle. Washing but not getting my cast wet and drying my hands was a bit difficult, especially at first because I didn’t have full use of my hand and it hurt to move it much. I waited to use the restroom until I really had to go just because it was such a hassle. I combined tasks and washed my hands afterwards. For example, I would do some food preparation, and then clean the counter before washing my hands.

This makes me wonder, would it be helpful for others, those with full-blown OCD, to maybe pretend they have a broken arm? If excessive hand washing is a problem for you, try this. Pretend one had is bound up or that it is actually painful to wash your hands. It might help you to think before washing and reduce the number of hand washes.