Obsessions are thoughts, images or impulses that come to a person's mind involuntarily and cause discomfort when they occur. As obsessions progress, they can limit people's daily functions and reduce their quality of life.
In this article, I will share with you some strategies used in Cognitive-Behavioral Therapy, which is a treatment method for Obsessive Compulsive Disorder.
Looking for clear answers
Obsesions do not like uncertainty and make you look for a clear answer. However, it should not be forgotten that it is very difficult to give a clear answer in OCD. As a result of unclear answers to thoughts such as "I wonder if my clothes got germs or not?", "Did I check the stove or not?", the person becomes more anxious and resorts to comforting behaviors, that is, compulsions (checking the stove, changing clothes). The important thing at this point is to tolerate uncertainty as much as possible.
Trying to Get Rid of It
Efforts to get rid of any thought can actually cause that thought to take more hold in you. It can cause one to be more sensitive to the issues related to that thought and get closer even if one wants to get rid of it.
In fact, all emotions decrease on their own after a while. Our joy, our sadness, our excitement..
Remember the moment when you were happiest. Is your first moment of joy the same as your joy a few hours later? The same is true for anxiety caused by obsessions. Anxiety reaches a peak and stays there for a while, and gradually begins to decrease over time.
Efforts to avoid and get rid of it may cause you to glorify that person by not being able to see who you are in front of you and what you are fighting against.
Relaxing behaviors
People sometimes engage in behaviors called compulsions in order to relax, in which they feel obliged to do so, that is, they think they have no choice but to do it. Although these comforting behaviors reduce their anxiety for a while, they cause it to increase later.
Let's think of a person who washes his hands once to relax. This is After a while, washing hands once is not enough and the frequency of washing may increase up to 2, 3, 4 times.
In other words, every behavior performed for the purpose of relaxation is a compulsion that feeds the obsession.
Incorrectly Interpreting the Meaning of a Thought
When unwanted thoughts come to your mind, you can automatically make some inferences about that thought. These inferences can often be erroneous.
For example, a person who thinks that he has harmed or will harm someone may interpret this behavior as a danger because this thought is stuck in his mind.
Because the person believes that the thought can turn into actions. believes.
Errorous thoughts can be recognized and replaced with more harmonious thoughts.
Trying to Control Your Thoughts
If you think too much or worry to keep your obsessions from coming, ironically they are always on your mind. You hold them and they wait ready to emerge.
Let's remember the White Bear example. Let's imagine a white bear for a certain period of time, then suggest to ourselves not to think about the white bear and look at the result.
When you try not to think about it, the frequency of it coming to your mind may increase.
Overestimating
When you think of blaspheming God, you say about yourself, "I am a sinner for thinking like this."
Let's write this in a corner and write next to it, "I might be a sinner for thinking like this." Let's write it as a conditional sentence.
When you re-evaluate the meaning you attach to your thoughts, you may realize that they may have different possibilities. Changing the meaning you attach from certainty to possibility allows you to see that your assessment may not be correct and that there may be possibilities.
Avoiding Treatment
Until now, you have struggled against your obsessions, and you somehow got rid of your obsessions for a short time through your own methods. It may have become a routine for you. That's why treatment seems scary to you, you may think it will disrupt this order. you are. However, it should not be forgotten that the paths you set yourself may sometimes pass through compulsions, and the compulsions you make may increase obsessions. Obsessive Compulsive Disorder is a disorder that can be reduced with therapies. It is important not to avoid getting support from an expert.
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