CBT Techniques for OCD
Using CBT techniques for OCD is a promising method of treatment for Obsessive-Compulsive Disorder.
CBT, also known as cognitive-behavioral therapy, is a type of therapy that helps you identify and challenge your irrational thoughts while also helping you to modify your behavior to reflect truth along with new and healthy thinking.
Amazingly enough, CBT research tells us that approximately 70-80% of all people who use CBT techniques for OCD find enormous relief from OCD symptoms when they are persistent and faithful in doing their therapy. Many other cases suggest that even those who suffer extreme cases of OCD end up with even more relief than this, as in 80-90% reduction!
It is no wonder that CBT techniques for OCD is a preferred method among therapists and patients alike.
Unfortunately, one of the biggest reasons why someone wouldn't see great improvement using CBT techniques for OCD is personal resistance. It is no secret that CBT requires a lot of hard work and determination. Many people resist doing the work due to frustration and give up too soon. CBT forces people to face their fears, therefore, many people exhibit resistance to doing the work necessary to feel that relief.
Using CBT techniques for OCD is extremely challenging. While some people may find they can do this type of therapy on their own with great discipline, some may need the aid of a qualified therapist or coach.
One thing is for sure, if a sufferer works hard and is persistent, they will see a great improvement with their OCD symptoms and their anxiety level.
Motivation is key, so the more motivated a person is to get better, the more likely they will!
It's important to understand that CBT techniques for OCD take time to work. Cognitive-Behavioral therapy does not work overnight! In most cases, a person will often feel worse before they begin to feel better. For this reason, it is important for the sufferer to encourage themselves often as they work through this hurdle. It is easy for depression to take hold of a person's emotions when they are doing the work. Practicing CBT techniques for OCD is exhausting and oftentimes, a sufferer will feel like they are not making any progress.
Tips for using CBT techniques for OCD
Keep an attitude of acceptance. By accepting the fact that CBT will present more anxiety at first, you will be more prepared to accept an increase in your symptoms. Whatever it is that you are feeling, give yourself permission to feel it and experience it. Remind yourself that these feelings and experiences are all part of the recovery process. By having an attitude of acceptance, you are less likely to resist the changes that must take place. Resistance will only stop you from moving forward.
Challenge your OCD daily. By using your CBT techniques for OCD on a daily basis, you are keeping your practice sessions fresh. Make a time each day for yourself and your practice opportunities. Take time to plan them out and then do them. The more you practice CBT techniques, the better you will become, so be persistent.
Take time to rest. Resting is important in-between practice sessions. Using CBT techniques for OCD not only exhausts the mind but the body as well. By taking time to rest, you will give yourself a chance to recuperate before you practice again. It is important to take good care of yourself and stay balanced. With the increase of stress, tension and anxiety that you may feel, it's a good idea to take time each day to de-stress. You can do this through using stress management tips and techniques. This is also a great time to practice the deep breathing technique. It's important to remember that when you are taking care of the body, you are taking care of the mind and when you are taking care of the mind, you are taking care of the body.
Don't be afraid to ask for help. Using CBT techniques for OCD can be difficult to apply by yourself. If you find yourself exhibiting resistance or having a particularly hard time, don't be afraid to seek the help of a qualified therapist or coach. A little help goes a long way. Even family members and friends can help if they know what you need from them.
Self-Help: Using CBT techniques on your own.
If you are using self-help methods to apply CBT techniques for OCD, then it will be wise to learn how to apply these techniques the right way. CBT is more than just repeating positive self-talk and forcing yourself to face your fears. CBT techniques for OCD means taking the time to specifically plan out your practice sessions according to your own individual irrational thoughts. Always educate yourself before moving forward.
The proper way to apply CBT techniques for OCD can be found in Bruce M. Hyman's workbook, The OCD Workbook: Your Guide to Breaking Free from Obsessive-Compulsive Disorder
This new edition will help you:
- Use self-assessment tools to identify your symptoms and their severity
- Create and implement a recovery strategy using cognitive behavioral self-help tools and techniques
- Learn about the most effective medications and medical treatments
- Find the right professional help and access needed support for your recovery
- Maintain your progress and prevent future relapse