Can anyone give advice

[Dempsey1919]

Can anyone give advice about repeating words and performing certain thought patterns in your head to lower your fears.

[MothFir]

This particular therapist has some insights into rumination that have been particularly helpful to me. You should read some of his articles if you aren't familiar with him:

drmichaeljgreenberg.com/

He has also been on The OCD Stories podcast a few times. The first is here: theocdstories.com/episode/d...

Bottom line is, you have to make it a priority to stop ruminating and replaying things in your head. Although you can't control the obsessive thoughts that come up on their own, you can choose not to engage with them. This is difficult but it is possible, and as I have gotten better at it I have had much more mental peace. Going over and over an issue in your head just makes it worse and keeps the obsession alive; minimizing rumination starves the obsession and it loses its power much more quickly.

[Dempsey1919 in reply to MothFir]

Thank you

[Dempsey1919 in reply to MothFir]

It's very hard I have been repeating these patterns in my head for years now and this sounds wierd to someone who don't have ocd, even though I rationally know these patterns in my head ain't minds, they're thoughts in my mind which I made up over the years to stop nasty thoughts ect. I worry if don't go on a curtain mind which is a thought I will become a bad person or have nasty thoughts and I won't be able to stop them. If I don't have these patterns or repeat them properly in my head I won't be able to control bad things or me turning bad. Even typing this it sounds mad, I don't understand it myself although anyone else. I hate this, I just want to enjoy life.

[mind-full in reply to Dempsey1919]

Admitting this sounds mad to you, but very familiar to me (and many OCD sufferers alike). The closest I've come to naming these "repeating words" and "thought patterns" is mental ritual. It's a type of compulsion.

We use mental rituals to neutralize unwanted thoughts. This could mean stopping an unwanted thought we had, or avoiding an unwanted thought we know we're capable of having. Mental rituals are "clean" or "safe" thoughts used to replace or prevent "nasty" ones.

Worrying that you'll have unwanted thoughts if you don't repeat these mental rituals suggests that you've found a way to feel better. Is this good? Unfortunately not.

The obsessive-compulsive disorder (OCD) is a cycle. It starts with an obsession, and feeds on compulsion. The object to overcoming OCD is to accept unwanted thoughts, not to validate them.

Like you, I use mental rituals often. For example:

I repeat words (and count) in the shower to prevent unwanted, sexual thoughts. This mental ritual is also accompanied by a physical compulsion to turn, 360 degrees (twice), to establish that no one is there with me. While turning, I say: "Just me."

These rituals offer us some relief, but take so much more.

I'm far from happy, but pointed in the right direction.

[Dempsey1919 in reply to mind-full]

Thank you so much, I call intrusive thoughts flashes, I worry flashes would turn into fantisies but there's no way I would fantisise and enjoy nasty thoughts. I have to except that they just just flashes of my ocd.

[mind-full in reply to Dempsey1919]

While many intrusive thoughts come in the form of language, it is also common to experience intrusive images and intrusive feelings. I'm confident your intrusive "flashes" will never turn into fantasies. A fantasy is something we desire, indulge, and enjoy. What you describe is something feared, fought, and hated.

Accepting that these are just "flashes" of your OCD will involve accepting the way they make you feel. Yes, these intrusive thoughts are disturbing, but no, you won't do anything about them. They'll come, and they'll go. Just like the wind.

Remember, everybody has intrusive thoughts. It's only when we engage them that they become obsessive thoughts, and soon after, compulsive behaviours.

I also caution against experimenting with alcohol. OCD is filling your mind with unwanted obsessions, spending your time on ridiculous compulsions, and perhaps now, it's asking you for a drink.

Are you self-medicating with booze to relax compulsive urges and overcome OCD, or are you self-medicating with booze to neutralize obsessive fears and tolerate OCD? If the latter is true, OCD may have found another way to control your life.

Thank you for sharing your experience. I really related to this.

Be safe. Be strong. Be you.

[Dempsey1919 in reply to mind-full]

I think I use alcohol for both obsessions and compulsions.

[MothFir]

Are you in OCD therapy and/or taking medication? Both can help immensely.

[Dempsey1919 in reply to MothFir]

Hi, I have had therapy ten sessions but it's not enough. I'm on mirtrazipane and sertraline. I self medicate with booze, it relaxes it but makes it worse the next couple of days it's a viscous cycle.

[MothFir in reply to Dempsey1919]

Therapy has helped me more than anything. By reframing my intrusive thoughts I can behave according to my true beliefs (that the OCD threats are not really genuine concerns) instead of in response to my fears (even though they feel genuine in the midst of an episode). It's hard and it's counterintuitive, but it gets easier as you give your brain the message that the OCD thoughts are irrelevant.

[LuvSun]

You are not alone in your thoughts.