OCD Action

thinkingincodes
Member

There is no Gas at my house this morning so I can't have a shower. I normally have a shower everyday, and I'm really worried about not showering today. I have to dry my clothes outside as well. Just really worried about germs. Any ideas on how I can reassure myself I'll be fine?

Mon Dec 12 2011 10:43:33 #
Cuthbert ffoliott
Moderator

I am sorry for you, TICs. It's harder anyway for OCD patients if certain habits are suddenly interrupted... it's a 'crack' in our daily structure. I myself don't have contamination issues, so here's hoping that others chime in who do.

Wishing you strength and good luck, Cuthbert.

Mon Dec 12 2011 10:50:03 #
Unregistered

Hi Codes,

if you feel up to it, you could treat this as a golden opportunity to do an exposure task.

The "Theory B" in CBT for OCD is that you only have an anxiety disorder -- a worrying problem -- and that you are not in fact in any real danger.

To test out this Theory B (as opposed to Theory A, that you are actually in some kind of danger), the therapist or the OCD patient sets tasks to test out which of the two theories is correct.

The task might be, for example, to go without showering for one day, and to see if (a) the distress builds and builds and builds, until something terrible actually happens, or (b) the distress builds and builds and builds...and then peaks...and then it levels out...and then, given enough time, or by repeating the task often enough, the distress level starts to go down...and down...until eventually it is very low, and in fact nothing terrible happens at all.

That would be an example of an exposure task that an OCD patient might set him- or herself when they are going through, or have finished, a course of CBT.

The CBT therapist would probably advise you that finding a way to reassure yourself is a short-term solution. And that testing out the two competing theories is a way to find a long-term solution.

But of course, you must do what you think is best. So I'm not going to tell you not to reassure yourself. If you want to, then go ahead. Just be aware that a CBT therapist would probably tell you that reassurance is only a temporary solution -- and that there is a long-term solution, if you are willing to try it.

I hope you feel better soon.

Mon Dec 12 2011 10:55:16 #
wannabefree
Member

Hi thinkingincodes, I agree with londoner here, this is good advice... To be honest I've got it down to one bath a week now, but I do wash every day... So do most people apparently, though I do know people who don't... I think about it when I sit next to someone on the bus... I tell myself that it will be okay... I do put clean shirt on everyday, but can actually leave it several days before I change my jeans, so it does come with time... Hang in there!
wannabe

Mon Dec 12 2011 21:03:48 #
thinkingincodes
Member

Thanks. I didn't shower
Do you both have a routine? like bed at 9 etc? My Doctor said it's really important I get one.

Mon Dec 12 2011 22:33:29 #
Unregistered

Hi Codes,

well done! It's little exposure tasks like that, in your "real" life, that eventually break down the OCD. Putting yourself through distressing situations, to test out whether the distress will ever go down. (Which it always will, eventually.)

I think that routines are a great idea. (But I personally really struggle with routines!) I tend to have lots of late nights, and I'm not good at sticking to routines at all.

One thing that I have found very useful is a technique from my therapist, which is to draw up a weekly planner for the coming week. Plan most of your activities for the next 7 days each week, and then try to stick to those activities if you can. (When I do it, it's really helpful to me. But again, I often don't get around to it, or find some reason to "forget" to do it, so I'm basically rubbish at being organised!

But a healthy lifestyle is definitely a great idea. (Having said that, I'm sitting here on my laptop at 11:30pm, drinking Cherry Coke and eating a Cadbury's Dairy Milk Fruit & Nut. So I'm definitely NOT the person to go to for advice about routines and healthy living!!!)

I hope you have a brilliant day tomorrow, Codes. Remember, you're a winner!

Mon Dec 12 2011 23:34:18 #
playthoseblues
Member

Hi Codes,

Well done on yesterday! Keep going

Jon

Tue Dec 13 2011 7:46:30 #
Cuthbert ffoliott
Moderator

Hiya TICs -

a routine is very important. But I'd say bedtime at 9 is a bit on the early side... well, I am drawing from my own experience here. That time would mean that I would wake up around 3 or 4 AM, and that is really not good for yours truly. I do wake up at 6, sometimes at 5 AM, and then I have about 2 hours to 'take it easy', have breakfast, do some useful work, shower, shave, and so on - and the benefit of it is that, should I get a case of the morning blues, these are over at the time I leave home (around 8:30).

But the essence is: the routine itself. The biological clock must be in order, especially for us people with OCD. I myself really need to feel sleep announcing itself at, say, 10:30 or 11 PM. And that only will happen with a very regular life. I discovered that walking at a brisk pace during daytime is very helpful in establishing a sound sleep pattern.

Irregularity is an enemy of ours. It means: not being sleepy when one should be, tossing and turning in bed (with all chances for OCD to rear its ugly head), and being not 'totally with it' during daytime.

Eating healthily, and being very careful with alcohol are also important.

OK, that is what I wanted to say. And: if going to sleep at 9 PM is helpful to you, then don't let my personal example confuse you. Do what suits you best!

Best, Cuthbert.

Tue Dec 13 2011 11:37:23 #