Stop Avoiding and Start Living: How to Face Anxiety and OCD One Step at a Time

Breaking the Cycle of Anxiety and OCD: Why Avoidance Isn’t the Answer

Do you find yourself frequently avoiding certain situations, people, or places to escape the uncomfortable feelings that anxiety or OCD brings? It’s completely understandable – you know that facing these scenarios might lead to stress, worry, or even panic, and avoiding them feels like a way to protect yourself. Unfortunately, while avoidance offers short-term relief, it only strengthens your anxiety in the long run. You’re essentially teaching your brain that these situations are dangerous when, in reality, they don’t have to be.

When we avoid things that trigger our anxiety, we reinforce the fear associated with them. This leads to a cycle where even minor triggers can start to feel overwhelming, and our lives become more restricted. You might notice how avoidance causes even more inconvenience over time – limiting your social life, routines, or even the places you feel comfortable visiting.

The good news is that there’s a way out of this cycle, and it doesn’t involve diving headfirst into overwhelming situations. Instead, through gradual exposure, you can begin to face your fears in a way that feels manageable and safe, especially when working with a therapist.

Gradual Exposure: Tackling Fear, One Step at a Time

Gradual exposure, commonly used in therapies like Cognitive Behavioral Therapy (CBT) and Exposure and Response Prevention (ERP), involves facing your fears in small, manageable steps. The idea is to slowly expose yourself to anxiety-provoking situations until they no longer trigger the same level of fear.

Let’s say there’s a specific street you avoid driving down because it makes you anxious. Instead of forcing yourself to drive down the entire street right away, you might start by driving just a quarter of the way. Do this a few times, and as you become more comfortable, try driving halfway down the street. Eventually, you’ll find that you can drive the full length of the street without feeling anxious.

The same method can be applied to social situations. If large gatherings make you uncomfortable, start by attending a small gathering of five people. Once you feel more at ease with that, you can gradually work your way up to larger groups. Each time you expose yourself to a slightly more challenging situation, you’ll notice that the fear begins to diminish. Over time, what once felt unbearable will become something you can handle, if not feel completely comfortable with.

Why Gradual Exposure Works

The power of gradual exposure lies in its ability to retrain your brain. Each time you face a fear without avoiding it, you’re sending a message to your brain that the situation isn’t as dangerous as it once seemed. Over time, your anxiety response will lessen, and you’ll regain control over areas of your life that anxiety once dominated.

But it’s important to do this at your own pace. Jumping too far ahead in the process can feel overwhelming and may lead you to retreat back into avoidance. This is why working with a therapist can be so helpful – they can guide you through the steps, ensuring that you’re challenging yourself in a way that feels safe and productive.

Ready to Take the First Step?

If you’re ready to stop avoiding and start facing your fears, our team of therapists is here to help. We specialize in evidence-based treatments like CBT and ERP that are proven to reduce anxiety and break the cycle of avoidance. Whether you’re struggling with anxiety, OCD, or both, we can help you create a tailored plan that works at your pace.

Schedule a session with one of our therapists today to begin your journey toward a life where anxiety no longer calls the shots. You don’t have to do this alone – reach out and take the first step toward lasting change.

Reassurance Seeking with Anxiety and OCD

Reassurance seeking is when you ask someone a question from a place of fear, hoping to get an answer that will reduce your anxiety in the moment. This could be asking a loved one for reassurance about their feelings, or it could even be turning to Google to find answers about a symptom you’re experiencing. The underlying motivation is the same: you want to ease your discomfort right away. While it might help you feel better momentarily, relying on reassurance as a way to manage anxiety is actually a compulsion.

Compulsions are behaviors that people with anxiety or OCD use to neutralize or reduce their distress. In the case of reassurance seeking, the behavior reinforces the anxiety because each time you seek reassurance, you’re giving more power to that fear. The relief you feel is temporary, and over time, you become increasingly dependent on the reassurance. What we want to do is take away the power of these compulsions so you no longer feel the need to seek reassurance at all.

An Example: Health Anxiety

Let’s say you feel a new symptom that aligns with an illness you’re afraid of. Your first instinct might be to rush to Google and search for answers. Or maybe you reach out to someone and ask if they’ve ever experienced the same symptom, hoping to hear that it’s nothing serious. That momentary relief can feel really good. It’s comforting to know that you’re probably okay.

But what happens an hour later when the symptom returns? Or the next day when a new symptom pops up? You’re back in the same spiral, seeking reassurance all over again.

To break this cycle, work with a therapist to face the fear head-on. Instead of googling or asking someone else for reassurance, practice sitting with the discomfort. Acknowledge the symptom by saying, “I’m experiencing this right now, but I don’t need to know what it is.” If the symptom is still a concern in a few weeks, you can take steps toward figuring it out, but for now, sit with the uncertainty. It will be uncomfortable at first, but over time, it becomes easier.

Reassurance Seeking in Relationships

Reassurance seeking doesn’t only happen with health concerns—it can show up in relationships too. For example, if your partner is taking a while to respond to your text, you might feel compelled to ask them, “Do you still love me?” or “Are you cheating on me?” When they reassure you that everything is fine, it feels good in the moment. But what happens the next time they take a while to respond? The anxiety creeps back in, and you feel the urge to ask for reassurance all over again.

Instead of seeking reassurance and running away from the fear, try facing it. What if the fear is true? What if your partner doesn’t love you anymore? It might feel like the end of the world in the moment, but would it truly be the end of your world? Maybe it would be hard at first, and it would take time to heal, but it wouldn’t destroy you. In fact, you might find that good things come out of the situation—you’ll have more time for yourself, more room to grow, and you’ll learn valuable lessons along the way.

Taking Back Your Power

The key to overcoming reassurance seeking is learning to sit with the discomfort and face your fears rather than constantly giving in to compulsions. It’s not easy, but the more you practice, the less power your anxiety will have over you. Whether it’s health anxiety, relationship fears, or any other form of reassurance seeking, the goal is to stop relying on compulsions and start embracing the uncertainty that comes with life.

If you’re feeling stuck in this cycle and want to break free from reassurance-seeking behaviors, our therapists are here to help. At our practice, we specialize in working with individuals and couples to develop healthy strategies for managing anxiety and overcoming compulsive patterns. Reach out today to take the first step toward regaining control and living a more empowered life.

Tips to Break the Cycle of Compulsive Confession OCD

Compulsive confession OCD can feel overwhelming and exhausting. You may constantly feel the urge to get something off your chest – whether it’s about things you’ve done, things you fear you might do, or even things that never happened but feel real to you. This can create a cycle of guilt and anxiety, leading to endless confessions.

If this sounds familiar, know that you’re not alone, and there are ways to manage these compulsions. Here are some tips to help you break the cycle:

1. Face the Fear of Not Confessing

One of the hardest parts of managing compulsive confession is resisting the urge to confess. Ask yourself: What is the worst that could happen if I don’t confess? Will there be negative feelings? Will there be a conflict? Does not confessing make me a bad person? Even if these things feel terrifying, challenge yourself to sit with these questions. Consider: What if I am capable of learning from mistakes? What if relationships can heal without constant confessions?

By facing these fears head-on, you take the first step toward reducing the power of your compulsions.

2. Delay the Confession

When the intrusive urge to confess arises, practice delaying it. If you typically confess immediately, start by waiting 10 minutes. Over time, increase the delay to 30 minutes, then an hour, and so on.

Delaying gives you time to sit with the urge and observe it without acting on it. As you practice this, the urge will begin to lose its intensity.

3. Sit with the Discomfort

Delaying the confession may feel extremely uncomfortable. You may feel a strong need to confess right away, as if doing so will relieve your anxiety. But sitting with this discomfort is crucial for progress. It’s okay to feel anxious – embrace it, and recognize that resisting the urge to confess is part of your healing.

Sitting with the discomfort teaches you that anxiety and fear will pass on their own, without needing to confess. The more you practice this, the more confident you’ll become in handling these urges.

4. Be Consistent

Consistency is key to overcoming compulsions. It will be tempting to give in and confess to feel an immediate sense of relief. But each time you give in, you’re reinforcing the cycle, making it harder to resist the next time. The more consistent you are in delaying confessions and sitting with discomfort, the faster you will see progress.

Each time you resist the urge to confess, you weaken the compulsion. Over time, you’ll regain control and the anxiety will lessen.

Next Steps: Seeking Professional Support

Managing compulsive confession OCD can be challenging, but you don’t have to face it alone. If you’re struggling to manage these compulsions on your own, working with a therapist experienced in treating OCD can be incredibly helpful. If you’re ready to take the next step, reach out to schedule an appointment. We’re here to help.

Supporting a Partner with OCD

OCD is tough enough to manage alone, let alone when another person is involved. For both partners, the experience can feel overwhelming and confusing. You may want to help your partner but feel unsure how to do so without making things worse. It’s important to approach support with understanding and the right strategies. Here are some ways you can help your partner cope with OCD.

 

Identify Their Compulsions

The first step to supporting your partner is understanding the compulsions they experience. This is something you can do together if they’re comfortable. Ask questions like: What specific compulsions do they engage in? Do they feel the need to repeat actions until things are “just right”? Do they struggle with constant reassurance-seeking?

Identifying these compulsions allows both of you to stay mindful of the triggers and patterns. This awareness is crucial for being proactive about how OCD impacts the relationship and everyday life.

 

Learn How You Can Be Helpful

As a partner, you can play an important role in your loved one’s recovery, but it requires intentionality. For instance, if your partner seeks constant reassurance, it can be tempting to provide answers just to ease their discomfort. However, as hard as it is, giving in to reassurance-seeking actually reinforces the compulsion and keeps them trapped in the cycle.

Instead, encourage them to work with a therapist (particularly one experienced in Exposure and Response Prevention, or ERP), who can help determine the best approach for diminishing compulsions. One helpful tactic you can adopt is responding to reassurance-seeking with “maybe, maybe not.” This response may feel uncomfortable at first, but it forces your partner to sit with the uncertainty, which is a key part of breaking the OCD cycle. Over time, this discomfort will decrease as they learn that they can tolerate it.

 

Provide Emotional Support

This journey is incredibly tough for your partner, and your emotional support will mean the world to them. Simply being there during moments of distress, when they’re resisting their compulsions or sitting with uncertainty, can be invaluable.

Offer reassurance not about their specific fears, but about your love and belief in their ability to manage OCD. Support them during therapy, celebrate their small wins, and remind them that their worth is not defined by OCD. Your steady presence can be a source of strength as they navigate these challenges.

 

Be Patient

Healing from OCD doesn’t happen overnight. There will be setbacks, moments of frustration, and times when it feels overwhelming for both of you. Patience and compassion are essential during this time. Recognize that OCD is a disorder, not a personal choice, and that overcoming it requires time and effort.

 

Encourage Professional Help

If you or your partner are struggling with OCD and would like professional guidance, we’re here to help. Our team specializes in helping individuals and couples manage OCD and build stronger, healthier relationships. Schedule an appointment today.

How to Support a Partner with Anxiety

Being in a relationship with someone who has anxiety can sometimes be challenging. As a partner, you want nothing more than to see them happy and thriving. Witnessing their struggles can be heart-wrenching, especially when you feel powerless to help. However, your support can make a significant difference. Here are some effective ways to support your partner:

Ask How You Can Help

Before jumping in to help, ask your partner what they need. Anxiety can make unsolicited assistance feel overwhelming. Phrases like, “How can I support you right now?” or “Is there something specific I can do to help?” show respect for their boundaries and allow them to guide you on how to be most effective.

Be Present

Instead of immediately offering advice, be present and listen. Your partner may just need a compassionate ear rather than solutions. Advice like “Just breathe” or “Calm down” might seem helpful but can be frustrating for someone dealing with anxiety. These phrases can make them feel misunderstood or alone. Focus on providing a non-judgmental space where they can express their feelings without fear of dismissal.

 

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Ask Them How They’re Feeling

Encourage your partner to share their emotions. Ask open-ended questions like, “How are you feeling today?” or “What’s on your mind?” This invites them to open up about their experiences and feelings. Sometimes, simply acknowledging and validating their emotions can provide immense relief.

Learn About Their Triggers

Understanding what triggers your partner’s anxiety can help you avoid inadvertently causing distress. Talk to your partner about their specific triggers and work together to create strategies to manage them.

Encourage Professional Help

Support your partner in seeking professional help if they aren’t already. Therapy, such as Cognitive Behavioral Therapy (CBT), can be incredibly beneficial for managing anxiety. Offer to help them find a therapist or accompany them to appointments if they find it supportive. Schedule an appointment today.

Overcoming OCD: Steps to Stop Compulsions

Dealing with Obsessive Compulsive Disorder (OCD) often involves a relentless cycle of compulsions that can either pop up sporadically or dominate your entire day. These compulsions might manifest as physical actions like excessive handwashing, checking locks multiple times, or mentally through behaviors such as seeking reassurance or ruminating over fears. Handling these compulsions is exhausting and can feel like a battle you’re stuck in.

Step One: Uncover the Patterns of Your OCD

The journey to managing your OCD effectively begins with understanding the specific themes of your intrusive thoughts. A practical first step is keeping a detailed journal. By documenting your intrusive thoughts alongside the compulsions they trigger, you can start to see patterns. This recognition is vital—it’s like mapping out the battleground so you can strategize effectively.

Step Two: Confronting and Disarming Your Fears

Identifying your fears is crucial, but the real challenge lies in diminishing their power over you. The essence of breaking free from compulsions lies in changing how you respond to these fears. The goal is to reach a point where these fears no longer drive you to perform compulsions.

Case in Point: Facing Fear of Contamination

Take, for example, the fear that bringing home germs could make your family severely ill. This fear might lead you to avoid touching anything when out shopping and to wash your hands repeatedly until they feel “clean”. This behavior, though it feels protective, is driven by an overwhelming fear of illness.

To challenge this, it’s necessary to shift your perspective. Consider the reality that most illnesses are common and generally not severe. Even if it does become severe, chances are your family will likely be fine. By accepting this, the fear loses its grip, and the compulsion to wash your hands excessively or avoid public places can decrease. It’s about embracing a more balanced view—acknowledging that while illness isn’t desirable, it’s a manageable part of life.

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Broadening the Approach

This method of directly addressing and rationalizing fears can be applied across all types of OCD—be it fears about harm, sexuality, relationships, or contamination. By confronting the base fear, the compulsions lose their urgency, making it easier for your mind to move past them without looping back continuously.

Navigating Forward

Adopting a mindset that tolerates uncertainty and discomfort is key to overcoming OCD. This doesn’t happen overnight—it’s a process that involves gradual steps and often professional support. Remember, every step forward, no matter how small, is a move towards regaining control from OCD. Patience and persistence are your allies on this journey toward recovery.

Seeking Professional Guidance

While the strategies discussed here are a great start, personalized support from a mental health professional will make a significant difference in managing OCD. At our practice, we specialize in helping individuals navigate their OCD challenges with comprehensive and compassionate care. Don’t hesitate to reach out and schedule your appointment with us today. Together, we can work towards a life where OCD no longer defines your day-to-day experiences.

 

 

Navigating Relationship OCD (ROCD)

Navigating a relationship can be challenging enough, but when you add Relationship OCD (ROCD) into the mix, it can seem like an overwhelming wave of doubts and fears. ROCD manifests in a variety of ways, often placing immense stress on both partners. The two most prevalent types of ROCD include doubting your love for your partner and fearing their infidelity. Let’s dive deeper into these patterns and explore some approaches that might help alleviate the mental turmoil.

 

“Do I really love them? Is this relationship right for me?”

These questions can haunt someone with ROCD. Imagine this: your partner has planned a perfect picnic, the weather is gorgeous, and everything looks like a scene from a romantic movie. Despite recognizing the effort, your mind wanders. You notice every minor annoyance, from how loudly they chew to their choice of attire. You start comparing them unfavorably to others, questioning if enduring these perceived flaws is worth it. This constant scrutiny can make you feel distant and indecisive about the relationship.

 

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Yet, the thought of breaking up feels just as scary. You might feel an uncomfortable void at the idea of being without them, which seems contradictory given your earlier frustrations. This paradox is a hallmark of ROCD, where your mind loops through doubts about compatibility while fearing the loss of the relationship at the same time. If breaking up feels more daunting than relieving, it’s likely that ROCD is playing a large role.

“Are they cheating? Do they truly love me?”

The other common facet of ROCD revolves around trust. You might find yourself dissecting every word and action, looking for signs of infidelity or disinterest. An offhand joke or a day spent apart can spiral into a vortex of anxiety and insecurity. Often, this leads to compulsive behaviors like seeking reassurance or snooping through personal items, which only serves to fuel the anxiety further.

 

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Acknowledging ROCD: The First Step to Healing

Realizing that these overwhelming thoughts are driven by ROCD is crucial. They are not reflections of reality but distortions created by anxiety. Understanding this can empower you to begin effectively addressing these intrusive thoughts.

 

Changing Your Inner Dialogue

When dealing with ROCD, the typical response might be to seek reassurance or to combat intrusive thoughts with counterarguments that emphasize your partner’s positive traits. For example, if you catch yourself thinking, “Do I even want to be with them?” you might instinctively respond with, “I DO want to be with them. They are kind, funny, and I enjoy spending time with them.” This is a form of self-reassurance that, while comforting, can be counterproductive.

Instead, a more effective approach involves leaning into the uncertainty of your intrusive thoughts. Rather than trying to convince yourself of your feelings, consider responding with, “Maybe I don’t want to be with them.” Similarly, if you find yourself thinking, “That person is much more attractive than my partner,” resist the urge to immediately counter this thought with, “But my partner has a great personality.” Instead, acknowledge the thought: “Maybe that person is more attractive, or maybe my partner isn’t as attractive.” This strategy involves agreeing with the intrusive thoughts, which might seem counterintuitive, but it helps to lessen their emotional impact over time.

The same principle applies if you’re stressed about potential infidelity. Instead of reassuring yourself by checking their phone or recounting their affectionate actions, try to accept thoughts like, “Maybe they are cheating on me. And if they are, that’s okay. I’ll manage.” This approach doesn’t mean you believe these scenarios are true, but by accepting the possibility without judgment, you reduce the urge to engage in compulsive checking and reassure yourself, which ultimately diminishes the power and frequency of these intrusive thoughts.

Moving Forward

Leaning into your fears and accepting intrusive thoughts without immediate counterarguments allows you to deal with them more rationally. It reduces the urgency and anxiety surrounding these thoughts, making them less intrusive over time. ROCD can be a tough wave to ride, but with awareness and proactive coping strategies, navigating it can become more manageable. Remember, seeking professional help like therapy can also provide significant support in dealing with ROCD. Schedule an appointment today.

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How to Cope with the Stress of Making College Decisions

Spring can be a tense time for many high school seniors. Those who plan on going to college are finally hearing back from the schools to which they applied. (All while you wrap up finals, projects, and AP tests.)

While rejection is never easy, it becomes even more stressful when it can put the next four years of your life up in the air. You may worry that you’ll only be successful at your dream school, but it’s important to keep an open mind about every application you sent in. After all, you saw something of value when you applied, so try to keep that in focus as you hear back.

Here are some tips on how to cope with the stress of making that final college decision.

Avoid Black-and-White Thinking 

Black-and-white thinking is another way to say “thinking in absolutes”. For example, thinking, “If I don’t get into College A, then I’ll never go on to get my masters.” Or, “If I go to College B, I’ll always end up with low-paying jobs.”

Remember that right now, you’re every college’s primary target in advertising. Colleges flex high job placement rates, high average grades, and other appealing feats to convince students that going to their school is what made them successful students.

However, the truth is that success can come from anywhere. It’s about the work you put in, not where you put in that work. Consider the success stories of college drop-outs like Bill Gates, or, on a smaller scale, Claire Coder.

Consider the Best and Worst-Case Scenarios

Avoiding talking about the results we’re dreading only gives them more power over us. It makes space for anxiety to build and narrows your vision for the future.

Instead, rationally discuss the best and worst-case scenarios with a parent, friend, or counselor.

Best-case scenario? You get into your dream school and study the major you set your focus on years ago. Worst-case scenario? You attend a different school and discover a new field that interests you like nothing has before.

To ease your mind, know that around 80% of students change their major at least once over the course of college. One 2020 study even found that 61% of degree holders would change their majors if they could do it all again. (Though 82% still believe that going was a smart financial investment.)

What may be life-or-death to you now could be regrettable by the time you’re 25—there’s no way to know! Let this take some of the pressure off making the “right” decision now. Life comes with changes, and there’s not always a clear right or wrong answer.

Get to Know Who You Are Without College Attached

Remember, you’re so much more than a degree holder. No matter where you go, it can never take away from the strengths you already have. Maybe you’re a phenomenal guitarist, a caring friend, a competitive gamer, or an excellent party planner.

Take time to love and nourish these parts of yourself as your senior year comes to a close. Not everyone even goes to college, but does that make them any less of a person? Of course not!

Lean Into Your Senior Year

While you may be preoccupied with college decisions in your off-time, try to stay present when those once-in-a-lifetime senior year events happen. Get excited about spirit week, have fun planning for prom, attend those last few sporting events, and do the little traditions that your school has.

Paint the rock out front, get breakfast with friends on senior skip day, or have a hand in the class prank. Try not to take things too seriously right now.

If you’re struggling to separate your identity from your college decision, try talking it out with an anxiety counselor. Together, we can work on grounding techniques that will set you up for success no matter where you end up.

You’ve got this.

Socializing and Dating in a Maskless World: How to Approach It

Did you know that people with small social networks tend to have smaller amygdalas than those with large networks? The amygdala is the part of our brain in charge of emotional processing, and having a smaller one can cause you to turn down a paranoid, negative road.

Many of us became grumps during the pandemic.

People didn’t follow enough rules, people didn’t loosen up enough when the rules were off, people didn’t care about other people, they only cared about themselves…

The frustrated list of spiraling thoughts goes on. We’ve all been there.

When we limit ourselves to only a few people, our ability to sympathize and socialize shrinks. If you’re feeling a bit rusty in conversations these days, you’re not alone, and you’re not to blame. It’s simply psychology that you need time to adjust.

Accept That We’re All a Little Socially Anxious Right Now

Two weeks of change is something we can bounce back from. Years of change, however, cements in our bodies as learned behaviors. Plus, many people experienced trauma associated with coronavirus, whether through losing a loved one, a physical ability, their sense of community, or their steady income.

Everyone was told that wearing masks and social distancing was the safest thing we could do. Reverting back to what we did before may be fine, but what if we grew accustomed to wearing masks and enjoying a little more personal space?

Standing close to strangers on a crowded sidewalk again triggers that alarm in our 2020 brain, saying, “Back up! This is dangerous!” Even if it’s not dangerous anymore, the act alone is something we associate with danger. It still feels dangerous, even when it’s not.

Pushing ourselves into circumstances that feel dangerous triggers feelings of anxiety. To ease the discomfort, remind yourself that everyone’s nervous in some way. You’re allowed to have awkwardly timed comments on a date, because odds are your date will, too.

Start with a Small Friend Group, Then Slowly Open Up to Friends-of-Friends

Some people may prefer to face their fears head-on, and though they feel anxious, they still accept the invite to visit a crowded amusement park. Exposure therapy is their preferred route.

However, not everyone likes to cannonball into cold swimming pools. Others prefer to dip a toe in, then their leg, then their torso, then their head. Some people would rather wade in the shallow end until they get up the nerve to swim again.

If you’re nervous to get out there again, consider taking it slow. Meet a friend for coffee instead of attending your first 10+ person party in two years. Plan a four-person board game night instead of an entire family reunion. Science tells us that habitual, small steps help manage the anxiety that comes with re-entry.

When it comes to dating, don’t be afraid to pull a vibe check with a FaceTime call instead of a more intimate dinner. Dating multiple people until you find “the one” is normal, so if you fear physically meeting multiple people right now, take advantage of in-between options like video calls to see if moving forward is even worth it.

Allow Yourself to Crave Social Time and Be Afraid of It At the Same Time

Many of us crave the good times we used to have meeting enchanting strangers at parties, long-lost family members at weddings, and friends of friends at brunch. However, our conversations with them now may be tainted with hesitation. And that’s okay.

No matter what, social muscles are resilient things. Depending on how social we were before the pandemic, many of us have changed brain chemistry simply due to social isolation and feelings of loneliness.

Turn having fear back to having fun. Working with an anxiety therapist like myself to explore coping skills and dispel irrational anxieties is a great way to transition back into normal life.

Schedule your first appointment with us today.