OCD and Mindfulness

mindful young woman

freedigitalphotos.net by hyena reality

A version of this post first appeared in February 2014…….

For those of you not familiar with the concept of mindfulness, it is the act of focusing on the present moment in a nonjudgmental way. Just noticing and accepting what is.

Anything strike you about this definition? To me, it seems as if mindfulness is the exact opposite of obsessive-compulsive disorder:

Focusing on the present moment? Those with OCD rarely do that. Instead they either find themselves immersed in the world of “what ifs,” worrying about everything that might go wrong, or agonizing over things they think might have already gone wrong.  Lots of thinking about the future and the past. Not so much about the present.

And in a nonjudgmental way? If you have OCD, you’re probably laughing right now, because chances are you judge yourself all of the time. Whether it’s blaming yourself for bad things that might happen in the future or that possibly happened in the past, or thinking of what you did wrong or will do wrong or should have done differently, those with OCD are continually assessing their thoughts and actions. And because they often deal with cognitive distortions, these assessments are typically incorrect. One type of cognitive distortion is thought-action fusion, where people believe that thinking bad thoughts is akin to performing the action associated with the thought, or the belief that thinking these same thoughts can somehow make them come true. For example, new moms sometimes have thoughts of hurting their babies. Most will acknowledge the thoughts as having no meaning and let them go. But moms dealing with thought-action fusion might be horrified and immediately consider themselves terrible people, unfit parents, and a danger to their children, because what kind of mother thinks that way? Judgment judgment judgment.

In spite of the fact (or maybe because of it) that it is, in many ways, the opposite of OCD, many  people with OCD who practice mindfulness find it very helpful. To be able to focus on what is really happening in any given moment, as opposed to dwelling on the past or anticipating the future, takes away the power of OCD. So while exposure and response prevention (ERP) therapy remains the front-line treatment for OCD, mindfulness is a good additional tool. It can help with ERP as well as with the anxiety and fear that come along with OCD.

While the concept of mindfulness is simple, it is not always easy to put into practice. It takes discipline, awareness, practice and perseverance, but it is so worth it. I personally have become more mindful in my own life. While I don’t have OCD, I am quite prone to “what ifs,” and when I find myself heading down that road I now easily (usually) stop myself and focus on the present moment. An act so simple, yet so powerful.

And while I welcome the calm that mindfulness brings me, I am even more thankful for an additional unexpected benefit: gratitude. Focusing on the present allows me to stop and catch my breath, and when I do that I somehow become keenly aware of all the good in my life. Not in the past, and not in the future, but right now. Because, for all of us, right now is what really matters.

 

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4 Responses to OCD and Mindfulness

  1. Martin says:

    Very useful information and given my personal experience with OCD over the years this is certainly the case. I think that you need to combine mindfulness with exposure and response prevention to truly get better anyway. It’s similar to the Brain Lock advice to ‘refocus’ which I think people without OCD instinctively do when a ‘bad’ thought comes their way. It seems to me that the only way to effectively overcome the urge to do a ritual is to focus on the present moment and ignore the urge which is really a form of mindfulness anyway! Hope this makes sense and keep up the good work!

  2. The following book is (in my humble opinion) an excellent introduction to mindfulness and meditation: THE HEADSPACE GUIDE TO MINDFULNESS AND MEDITATION by Andy Puddicombe. Andy has also developed a very successful app which guides you through mindfulness and meditation exercises. It’s great for beginners, and is used by over 1 million people worldwide. This app gets my absolute highest recommendation!! 🙂
    The app is called: HEADSPACE
    For more information see
    http://www.headspace.com

    Paul K

    Paul K

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