The Power of Breaking the Rules Your Mind Sets
When struggling with anxiety or OCD, it often feels like our minds dictate strict rules we must follow. These rules tell us that if we don’t engage in certain behaviors – whether it’s checking, counting, washing, or seeking reassurance – something terrible will happen. The fear of these supposed consequences can feel overwhelming, making it seem impossible to resist the urge to comply.
But here’s the truth: you can disobey yourself sometimes.
Challenging the Fear of Consequences
One of the most effective ways to break free from the grip of OCD and anxiety is to challenge the idea that these compulsions keep you safe. If your mind tells you that you have to engage in a certain behavior to be okay, what happens if you don’t?
For example, let’s say you have a fear of contamination and feel compelled to wash your hands excessively after touching raw meat. Instead of following the usual routine, what if you reduce the number of washes by just one? If you normally wash 10 times, try stopping at 9. It may feel uncomfortable at first, but the goal is to prove to yourself that you will still be okay.
And if you do happen to get sick? You will still be okay. Discomfort doesn’t mean disaster. The more you allow yourself to sit with uncertainty, the more you build resilience and prove that your fears are not as powerful as they seem.
Finding Freedom Through Gradual Change
Exposure and response prevention (ERP) is a powerful way to take back control. It doesn’t mean making drastic changes overnight. Instead, you start small – reducing a compulsion step by step – until you prove to yourself that the feared consequences don’t actually happen or, if they do, that you can handle them.
You are capable of this. Even when it’s uncomfortable. Even when your mind fights back. Each time you resist the urge to give in, you take one step closer to freedom.
Take the Next Step
If you’re struggling with anxiety or OCD, know that you don’t have to face it alone. Therapy can provide the tools and support you need to break free from the cycle of compulsions and fear. If you’re ready to take the next step, reach out today – we’d love to help you navigate this journey.
