Hello I believe I can help you with your concern today
I think that is great the ACT and ERP therapy modalities are working so well for you regarding your diagnosis of OCD
Typically with ACT and ERP therapies you want to limit your magnification as this can compound your thoughts associated with OCD, which can make them bigger and bigger, thus harder to control.
By letting the thoughts flow and accepting that they are there, but being flexible enough to continue with your daily activities and not let those thoughts control you is a central focus of ACT and ERP therapies.
So you do not have to magnify every thought related to your OCD, but some thoughts will trigger strong feelings and compulsions and those should be magnified and given more focus to a point in order to examine them and help you differentiate that thoughts are different then feelings, as ACT described.
This is a little cheat sheet outline that I give my patient for ACT/ERP therapy if you would like it. It helps remind them of certain basic tenants of these two types and how they work together
Also I usually use the term mindfullness for magnifying because magnifying has been used a cognitive distortion in other therapy moralities, so if I accidentally slip up and call it mindfullness, then that is the reason why
I also believe by allowing your brain to flow normally with these thoughts will allow you to perceive these thoughts to be harmless and a normal variation of your cognitive process
I see that you are offline right now, but when you get back online I would be very interested in continuing this discussion with you and talking about anything further you would like to share regarding your concern, so if you respond in the chat box I will be able to get back to you as soon as possible.
hey would you like a basic background story on my pure o that i typed up last night? it entails everything I have been through and the exact nature of my pure o, which is really a strange strange pure o and experiences mostly obsessions that i cannot find in any of the common exceptions sections, however I have experienced every type of disturbing thought considered a "common theme"
Okay, I am back online. Just give me a couple minutes to read what you wrote
yah sorry its pretty long
No worries, the more detail the better :)
its something i wrote to another therapist last night, im really just backing up the fact that im doing the right techniques, I have already had it confirmed by my psychiatrist and therapist back home, i am just looking for other suggestions given you have already confirmed i am on the right path
No problem, just give me a little more time to finish reading and then we can discuss
ok sounds good thank you
Okay I am done, sorry I am slow reader and I wanted to re-read parts to make sure I got it all.
So on the surface, yes this seems like a good treatment plan you are on because you are accepting the thoughts as they are and letting them come naturally to you without focusing on them and as a byproduct these thoughts are not having as strong of a hold on you as they did in the past
Now though, in the beginning of this therapy modality individuals sometimes lost perspective and their objectivity and it is good to have a a therapist or other metal health professional there to help them still maintain that objectivity that is so valuable with this type of therapy.
But it appears that you have a better insight into your OCD thoughts and behaviors then most patients, so you may not need this separate objective voice to help you
precisely, although i have to admit, my first obsessionally stricken moment in the last four months really was yesterday when i kept searching to re confirm and re confirm that this method was legitimate even though i already knew it was. This could also be because i took my adderall yesterday for school for the first time in awhile and that tends to make me obsess more. I know that the therapy of letting the thoughts be there and just accepting their presence as thoughts of the mind that have clearly been cultivated to have a higher presence in my mind after being classically conditioned as important, therefore have a higher traffic rate as far as thoughts go in my head, is the correct way. I was just obsessing over this one angst that maybe its not exactly right, of course the uncertainty, which I have before managed to disregard knowing that this is the proper way to desensitize myself to these thoughts, and the only way to get control of them, however I just kept re affirming it over and over again. I am finally putting a halt to it
i think i am just hyper sensitive to the idea that it might not be the way to get rid of it because in the past I have come up with ever new compulsions that had appeared, after being immersed in the OCD so long and believing the goal was to rid myself of the thoughts, that they were a non-ocd way to get over the ocd, however they were clearly just compulsion methods to get the thoughts out of my head rather than accept them
does this all sound correct
The great thing about ACT therapy is to enhance your flexibility with dealing with your obsessional thoughts, so there is no one way to help you through this. There are multiple ways that comfortable for you. It sounds like by focusing on the treatment is causing an obsessional thought and behavior and the more you focus on it, the more it compounds, which is where the difficulty of magnification lies. Remember with ACT therapy you are not focused on lessening your symptoms or trying to find a technique to lessen your symptoms...ACT is designed to accept your thoughts, beliefs, and feelings as they are and as a byproduct of that acceptance these obsessional and compulsion thoughts/behaviors will lessen.
So try not to focus on the technique so much as it were, but instead focus on accepting and letting go
yes because trying to lessen your symptoms would be controlling
that is why i am letting the thoughts be, this was a one time incidence i have had the thought occur many times before and been able to let it be and ignore it
and not obsess over it
May I ask have you ever tried progressive muscle relaxation in conjunction with ACT/ERP?
which is what i should be doing correct, just letting it go and not trying to control it? accepting the fact that the thought is there and occurred and moving along
Exactly, you have it right by acknowledging the thought and letting it go. You are still new to this type of therapy, so there are going to be some hiccups along the way, but so far it sounds like you are doing really well with it
what do you mean by progressive relaxation, the one where you focus on your head first, then your face, then your neck ext. to your toes and by the end it usually assists in helping one handle the anxiety
i once had one of my "therapy compulsions" my senior year of high school where i believed when i flexed my stomach muscles, how it helped me get rid of anxiety meant it helped me get rid of the thoughts, clearly not true but it may have helped with anxiety but probably just focused my mind on something else
Yes is a therapeutic tool that is often used to help an individuals relax and makes the process of acceptance and letting go easier, that is why I mentioned it.
You are focusing your mind on something else, but it is not designed to be a distraction more of a way to attune your body and mind together
I just wanted to mention it to see if it would help you, but if you tried it before and it did not help then you do not have to use it
no i never really attempted it to much ill give it a try now thank you
i think i avoided it because i didn't want to make it a compulsory responce
Let me give you a link for it real quick
So did I confirm that you were on the right track with your ACT/ERP therapy?
thank you, XXXXX XXXXX absolutely did
now i think three medical professionals opinions should suffice, either or im not gonna act on the obsession again
i appreciate it very much
Well I hope you do not act on that obsession and the ACT therapy helps you to accept and let go.
Anytime, I am always happy to help
If you have any other questions or concerns please feel free to contact me again at anytime
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