Obsessive (OCD) used to be considered a purely psychological problem, likely caused by unresolved childhood issues or the result of too much stress. Because of this, cognitive therapy, also known as talk therapy, was the primary means to treat it for decades. (It was considered a spiritual problem in the Middle Ages, however, and was treated by exorcism!) Today, obsessive compulsive disorder is typically thought of as a neurological disorder that is caused by a chemical imbalance and can be treated with medication. However, cognitive therapy still produces good results in most cases of obsessive compulsive disorder.
Instructions
1. Find a psychologist who practices cognitive therapy for obsessive compulsive disorder. All psychologists practice some form of cognitive therapy, as any sort of talking therapy is considered cognitive. However, cognitive therapy for OCD is a very specific technique that only some psychologists practice.
2. Wear a rubber band around your wrist. Every time you experience an obsessive thought, snap the rubber band hard enough that it stings. This will serve as a reminder to you to be aware of your obsessive thoughts. Once you're aware of them, you are empowered to control them.
3. Practice conscious avoidance of your compulsions. The less you perform them, the less of a hold they will have on you. Start slowly by refusing to perform one to two compulsions a day, no matter how much anxiety you experience afterward. Once you can avoid those compulsions with no anxiety, start avoiding a few more, until they are all gone.
4. Keep a friend or your therapist nearby the first few times you avoid performing a compulsive action. The urge to perform the action to alleviate anxiety can be overwhelming, especially if you're afraid something bad will happen to you or someone you love if you don't perform the compulsion. Having a partner on hand to ease you through the worst part until the anxiety subsides is invaluable.
5. Talk to your therapist about the anxieties your obsessions cause. Tell her what you are afraid will happen if you don't perform the compulsions associated with the obsessions. When you get it all out in the open like that, it helps you see how your actions have no foundation in reality and can be controlled.
Tags: cognitive therapy, compulsive disorder, obsessive compulsive disorder, However cognitive, However cognitive therapy
