I think uncertainty is one of the fundamental qualities of OCD patients. It is that we must feel certain to feel “right”. But that “right” feeling is only good for a while and next time the same event occurs, you’re in a loop searching for the “right” feeling again. This now has become an infinite loop. For those of you who have OCD know what I mean by the “right” feeling. It’s the feeling after you’ve performed all and enough rituals that you feel “phew! Everything is good and sound”. This I think can be applied to many variances of the Obsessive Compulsive Disorder.
Looking for this “right” feeling is what keep OCD sufferers spending hours performing rituals. To beat OCD, we need to stop searching for this “right” feeling, living without this “right” is not going to cause you or anyone any harm. One of the best non-medication treatment routes for OCD is CBT(Cognitive Behaviour Therapy), one of the components of CBT is ERP (Exposure Response Prevention) which is the main practical therapy of CBT. You are expose to your fears or obsessions, then you are refrained from performing rituals which gives you that “right” feeling. The goal is to achieve habituation which basically means your brain are used to the trigger and is no longer fear of it. It’s like jumping off a 10 meter high Olympic diving board 10 times. If there is a way to meter anxiety, the anxiety on the 10th time would be a lot lower than the 1st time. The more you do this, the more your brain learns that it does not need to fear and when you have no fear, rituals are not required to lower your anxiety.
Now, let me ask you this question. In the years or even decades of you suffering from this disorder, and countless hours of ritualizing. Did any of your feared outcomes come true? I can almost guarantee everyone’s answer would be “NO”.
Now, let me ask you another question. Thinking back all these hours you spent ritualizing, do you think any of your feared outcomes would come true if you didn’t ritualize? I can again guarantee everyone’s answer would be “NO” again. Then we need to stop finding the “right” feeling. It’s not right.
Sometimes I still struggle with it because it’s just human nature to wanting to feel safe, but once you keep doing it, it becomes more tolerable. Life is full of risk, the risk of our obsessions coming true is just as likely as a sane person murdering someone. They don’t live everyday worrying “oh someday I’m going to hurt somebody, I have to control myself.”, then why should we?
Last night as I was holding my precious daughter, I got into an argument with my wife and I got mad. Harm OCD kicked in, always during your most vulnerable state, I was having unwanted intrusive thoughts towards my daughter. I could decide to put her down on her bed(escape) or continue holding her(expose), I decided to continue holding her. Later when everything was over, my brain had the urge to search for that “right” feeling again. One of the main rituals I do is replaying memories. I still have that urge this morning to replay my memories to make sure I didn’t harm my daughter(even though logically I know I didn’t and never will) but I’m not doing the ritual because I know if I do it then next time the same thing happens, I would have to perform the ritual again. What I’m doing is training my brain telling the brain there is no harm even if I don’t perform the rituals. Next time you are in a situation where you can either escape or expose, always choose the expose route. Over time your anxiety will go down and you will feel strong!
Remember that “Right” feeling is the monster of OCD, don’t search for it and live with whatever you’re feeling.
Thank you!