How to stop compulsions such as worrying?

[Hosscat]

I know I need to stop all compulsions in order to get better, but when your compulsions are worrying about a thought and thinking about how it could/could not be true how do you stop that? Do I just get myself busy whenever I catch myself doing it? Its kind of confusing how you stop something that seems so automatic and even somewhat out of your control.

[Guest heartplace]

You can't stop compulsions overnight. If you feel like you absolutely HAVE to give into a compulsion, it's okay but the important thing is that you try to resist them to the best of your abilities. Therapy can really help you with that.

[Guest beecham]

Distraction is a very important step in stopping the 'automatic' constant worrying. Eventually if you keep implementing the steps of labelling thoughts as pathological ocd worry and distracting yourself before you have time to analyse the thoughts, then the automatic worries will start to lessen. It wont happen straight away though, you have to have patience and faith that it will work, dont expect it to happen after one day! I have used this method and after a few weeks began to see progress but it does take a lot of faith and patience in the technique.

Hope you start to feel better soon

[findingithard]

Gonna try this too. I'm finding it hard to stop the worry and that constant feeling of guilt in the back of my mind.

[Hosscat]

What keeps holding me back is that I want the doubt to go, but I worry it cant be gone. I try labeling the thought as ocd but theres so much doubt as to whether my thought is true or not.

[findingithard]

This is exactly the same for me. NO matter how many times I label the thoughts and feelings as OCD, the doubt and the anxiety are there constantly, it's so frustrating.

[Guest heartplace]

I know how that feels! I was triggered just this morning and still having trouble doubting.

[PolarBear]

Worrying about whether something is true or not is the compulsion. The reality is that it rarely matters what the right answer is.

[Hosscat]

But how do I stop asking the question, how do I stop wanting an answer. Thats what I dont understand. I really want to believe what I want but I cant seem to because it feels like I need to find an answer to this is anything real question.

[Guest heartplace]

You can't just abruptly stop, you have to basically rewire your brain to get used to thinking differently. When you start asking the question, that's when you have to basically turn a deaf ear to it and try to distract yourself. The more you do that, the more likely you should be to let the thoughts go. I'm speaking from experience!

Edited May 24, 2014 by heartplace

[PolarBear]

But how do I stop asking the question, how do I stop wanting an answer. Thats what I dont understand. I really want to believe what I want but I cant seem to because it feels like I need to find an answer to this is anything real question.

Let's break it down. The original thought or question is an obsession. Trying to answer the question or figure out the thought is a compulsion.

What has been found is that there is no way to directly stop the obsession. We can stop the compulsion. Doing so, over time, weakens the obsession and if all goes well, eliminates it.

[ecomum]

Hi hosscat.you sound just like me.just try sitting with the worry and not fighting it.just say "so what" .i know its hard but it does get easier.

[Hosscat]

When its no longer an obsession can you look at it more objectively? Im hoping to eventually get to where I dont really have the doubt anymore. In that I know I cant be certain, but what I believe is good enough for me(instead of now where I dont know what I believe).

[PolarBear]

When the obsession is gone the desire for certainty dissipates.

[Hosscat]

And should I know then what I believe in? Im trying to allow myself to believe the thought as exposure but im deeply afraid if I do ill just be miserable for the rest of my life since ill believe im alone. Im scared if I believe it I wont ever not believe it again.

[PolarBear]

When ocd is fixed, the doubt out goes away. You no longer play these what if mind games. It's freeing.

Edited May 25, 2014 by PolarBear

[Hosscat]

If thats true then its worth it to keep trying. I cant help but fear though that acceptance and recovery just leads to coping, that not much changes. Im thinking about finding an ocd specialist in my area, if recovery is really worth it, and not just learning to live with your fate, I want to do everything I can to get better. To anyone that has recovered, you arent just coping are you?

[PolarBear]

You're overthinking this and seeking reassurance.

[Guest Clematis]

At first it felt like I was just coping and not really 'living' but with time and actually not ruminating on thoughts but instead doing something I enjoy (or even not enjoy like work LOL)redirected my brain or rewired my brain where now I feel like Im not just coping Im healing and actually finding joy again.

[Hosscat]

I know, I have a problem with that. Its something I need to work on. Im trying to allow myself to believe the thoughts, as exposure since my main fear is that ill believe them. Im just so afraid doing this will permanently change my way of thinking, but I guess I have to accept that too.

[Guest Clematis]

Maybe focusing o the thoughts so much isnt helping. For me what helped is recognizing the thoughts as ocd...labeling them as such and then distracting my brain with exercise or another positive activity. Good luck Hosscat