OCD Recovery - Fear of Having Thoughts & Anxiety - TREATING PURE-O OCD

Introduction

Obsessive-Compulsive Disorder (OCD) is a complex condition that can manifest in various forms. One of its more insidious manifestations is Pure-O OCD, where the obsessions are predominantly mental, often summarized as "obsessing about obsessing." In this blog post, we will unpack the concept of Pure-O OCD, explore the anxiety associated with future fears, and discuss effective strategies for breaking free from the OCD loop.

What is Pure-O OCD?

Pure-O (Pure Obsessional) OCD primarily involves intrusive thoughts and mental rituals, without the more overt physical compulsions that typically characterize OCD. These obsessions can vary, but they usually manifest as "what if" thoughts that lead to significant mental struggle. For example, an individual might fear regressing into old obsessions, getting anxious in social situations, or being unable to handle future stress.

The Fear of Obsessing

One of the core challenges in managing Pure-O OCD is the fear of obsessing itself. Let's break down the process:

1. Initial Obsession

   : A disturbing thought intrudes. For instance, "What if I can't handle this situation?"

2. Analyze and Engage

   : The mind begins to analyze this thought, leading to increased anxiety.

3. Mental Compulsions

   : Attempts to neutralize or solve the thought through mental rituals.

4. Temporary Relief

   : Brief relief may be obtained, but the cycle soon starts again.

This loop is not only distressing but can also give rise to secondary fears: "What if I start obsessing about this again?" or "What if I get anxious and can't manage it?"

Identifying the OCD Loop

Understanding the mechanics of OCD is crucial for recovery. According to Matt, the founder of Restored Minds, the OCD loop consists of four components:

1. Intrusive Thought

   : Often beginning with "what if."

2. Emotional Response

   : Feelings of anxiety, distress, or guilt.

3. Safety Behavior

   : Mental actions like analyzing, ruminating, or thought suppression.

4. Temporary Relief

   : Short-lived alleviation of anxiety, fueling the continuation of the loop.

Effective Management Strategies

1. Recognize the Lure

OCD thoughts are like lures used by a fisherman, designed to hook you into the loop. Understanding that these "what if" thoughts are merely traps can help you avoid getting ensnared.

2. Stay Present

OCD and anxiety often pull your mind into future scenarios or past regrets. Focus on the present moment. Remember, you've handled every "now" you've faced before. Being mindful can significantly reduce the power these thoughts have over you.

3. Avoid Mental Compulsions

Engaging in mental safety behaviors like worrying, ruminating, or silent praying only fuels the OCD loop. Techniques like the AAA Response (acknowledge, allow, and accept) that are taught at Restored Minds can be incredibly effective in managing these compulsions.

4. Use Specialized Techniques

Restored Minds offers a resource called the AAA Response specifically designed to help individuals break free from the OCD loop. This involves acknowledging the thought, allowing it to be present without engaging, and accepting the uncertainty it presents.

Conclusion

Pure-O OCD can be incredibly challenging, primarily due to the mental nature of the obsessions and the cycle of anxiety they create. Understanding that these thoughts are simply lures designed to pull you into an unproductive loop can be liberating. By focusing on the present, avoiding mental compulsions, and using effective techniques like the AAA Response, you can gradually reclaim control over your thoughts and your life.