You can use the process of habituation to fight your OCD by arranging for prolonged exposure to the real-life situations that provoke your anxiety and cause you to perform rituals. For example, if you contamination fears, you could touch something you consider contaminated, and then go as long as you can without relieving your anxiety by washing your hands. If you have a fear of leaving things unchecked, deliberately don’t check or check once then go on to do something else. For example, when you leave the house, lock the door, turn and leave without checking again. Then stay away as long as you can. Maybe only five minutes the first time, then longer the next time.
Sounds easy, right? If you have OCD, you know it’s not as easy as it sounds. Make a list of your fears and start with one you can handle. If you’ve read The OCD Workbook, you know this is called a hierarchy. When you’ve managed one ritual go on to another.
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