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- [00:00]
A
I'm Ali Graymond. I'm an expert in OCD recovery because for the last 19 years I've been helping people fully recover from OCD. If you would like to do personal coaching with me, all the information is on younhubocd.com you can sign up from there.
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Let's break down an OCD spike. So in an OCD spike, first comes the thought, the feeling, the image, the sensation, something that triggers you. So we can call it a spike, we can call it a trigger, we can call it an exposure, unexpected exposure, right? Or expected exposure if you're doing on purpose ones. But that's part one. That part you cannot control unless you're doing it on purpose. Exposure. But whatever it's, that's an automatic part. How you felt in that moment, the thought that came in, that's automatic. And now you are at crossroads. Are you going to do ERP exposure, Right. The spike and response prevention or exposure and response a lot. Right. Which way do we go, Captain? So that's the second part. Your reaction to the content, whether it was a thought or a feeling or an image, whatever to that content. What is your reaction? If your reaction is, oh my God, I am, I am such a terrible person, I cannot believe I have this thought. Or what if I did something, or what if I said something? Or what if something bad is going to happen in the future? That's reacting, that's response. That's not response prevention. Response prevention. The other side of the, the other direction of the road would be to say, okay, I had an OCD thought, it came in. I'm going to go about my day now. So you treat it as neutral. That's just an OCD thought. I see it, I understand why it's coming in. It's coming in to get bait, to give me bait, to, to get something out of me, to get a reaction out of me. Not going to do that. So I'm going to simply ignore and continue on with the day. So that's again reaction or non reaction after that. That's it's not over. Then a lot of the times OCD will send you round two, it will send you a thought that has to do with the recovery itself. If the original thought was not meta ocd, right Then it might send you like, okay, well maybe the thought is not true. But what if you just never recover? What if you just never feel better again, that's automatic. That thought that came in or a feeling of depression or sadness or you know, that non enjoyment or maybe even the Feeling of lack of focus or whatever, something again automatically came in. Round two. And again, you're now back at that same fork in the wrong road. You're now back there. And again, are we going to respond a lot, oh my God, my life is terrible, blah, blah, blah. Or are we going to be like, this is round two. This is again an OCD spike. No, I will not react. And again, go on with the day from a neutral perspective. So this is the anatomy of the OCD spike. If you don't react, it will not grow. If you do react, it will grow. And if you continuously react over and over again, this is how probably everybody got themselves in the situation of ocd. Because in the beginning, when you get an OCD spike, you don't know what to do. So you do the wrong things by doing reassurance research, checking compulsions, and little by little, you get yourself deep into it. So you have to understand what is happening, why it's happening, and what you can do about it to fix this and do the fixing continuously, which is again, tracking. I know tracking sounds annoying. Sounds just like one more thing you need to do. But if you track money versus if you don't track money, what's going to be better? If you track calories versus not track calories, what's going to be better? If you plan your day versus not plan your day, what's going to be better? It's the same thing here. Accountability for compulsions, accountability for ruminations. That's it's necessary.
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Thank you for listening. If you have not subscribed, please subscribe. If you would like to do private coaching with me, please sign up through you have ocd dot com. I'll see you tomorrow.