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Cheetah Housr is a good place to go. If you look for a CBT therapist who is experienced in trauma and anxiety disorders is often good start

@@jonnysaytherapy thank you :(

I would practice gradually reducing the time spent engaging in ocd and psychology content and increase the time listening to other material you value related to hobbies, interests, comedy, music etc. aim to get ocd material down to 5-10% of what you listened to and values based content up to 90%

Totally, I’ve learnt so much from Russ, happiness trap was incredibly helpful when I was in a lot of pain in the past

I’m glad you’ve found it helpful and thanks for the feedback

It can be common to have this experience and I guess we need to remember that anything can become compulsive depending on the function. If the function is to get certainty, avoid or control difficult emotions and feared consequences then we can become ruminative about anything. Whereas thinking creatively, problem solving with acceptance in the service of our valued life direction is a very different function. It’s why it’s important to practice defusion and tools like dipping in and out of the stream so we can catch when thinking is becoming compulsive and get out of the thought loop and back into our lives…

That sounds awesome Shaun. It seems that you’ve been putting in the hours of practice and applying your skills in the moment and you’re starting to get momentum in your recovery. That’s so brilliant to hear and I bet you are far more connected to your values as you deepen these breakthroughs. Keep your incredible determination going, keep the self-compassion flowing and thanks for sharing to inspire others in their hard work

You have articulated really well why all ocd compulsions backfire from giving reassurance to eventually confusing and giving more doubt and distress. Set yourself the challenge to work on reducing the mental compulsions (see the ocd skills playlist on this channel and particularly defusion, dipping in and out of the stream, values based exposure) and see what happens as you let go of trying to solve the problem and instead refocusing on life goals and valued actions…

I’m glad it was helpful, thanks for the feedback

Thanks for the feedback, wishing you all the best

Thanks for the feedback. Sometimes people find spiritual practices and philosophies like Adaita Vedanta helpful, other times this becomes part of the existential rumination and coming back to values in action in life is more helpful. Whatever works well over the longer term is key and glad you found something supportive

I’m glad it was helpful and hope you can continue to practice the ideas in the video 🙂

You’re welcome and thanks for the feedback

This is the best place if you want to hear more about my journey with OCD and therapy www.integrativecentreforocd.co.uk/blog/podcast-appearances

@@jonnysaytherapy thanks for the information

I’m glad you found it helpful and hope your continuing to practice your recovery skills and self compassion in response to this tricky area

Do you ever do group therapy with people who live internationally?

@@nancyburkhart1070 our 10 week course is attended by people internationally and then you are able to join our monthly ACT skills and ERP group after that www.integrativecentreforocd.co.uk/low-cost-ocd-groups

@@jonnysaytherapywonderful! I’ll check it out! 😊

Great to hear your doing well and continuing to practice and master your skills. So much kindness and warmth you can bring to your life using your skills and following your values (rather than being stuck in compulsions and avoidance) 🙌🏽

Thanks for sharing your experience, I am sorry to hear about your suffering. It goes without saying that I would recommend working with a skilled therapist (ERP, ACT etc that understands OCD, Depression, existential OCD). I will make a video on this topic as many people get to the place of believing their OCD (in the DSM diagnosis it talks about levels of insight high, medium, low) and particularly with existential OCD. I will say more in the video but a big part of my OCD was learning that I didn't have to believe everything my mind said on these topics, learning to defuse these thoughts and not think about whether they were definitely right or wrong but more, were they helpful? Then building up my skills to carry these dark existentially hopeless thoughts with me as I took action in a values based way and connected my attention to what I was doing more and more. The more I did this the less relevant and less overpowering the thoughts became. Also working hard to reduce all the time in the day that I was spending ruminating and debating myself on these topics and focus on simple everyday things instead. Depression will tell us that we can't handle it, it won't change and there is nothing we can do. But our minds are wrong and there can be immense meaning in facing adversity and difficulty and keeping on moving towards values like courage, compassion, determination, caring, contribution etc. You also might like Steve Hayes's article on this topic stevenchayes.com/when-life-seems-pointless/

@@jonnysaytherapy thank you for this long and informative answer, very helpful

Glad it resonated

Thanks for the positive feedback, I'm glad this material has been helpful. I hope your practice and recovery continues to strengthen more and more. Combining ACT tools into ERP have certainly been the game changer for me and many of my clients. Emphasising the response prevention part of ERP, connecting to values, working on acceptance rather than struggle/control, passive observation of thoughts, letting go of compulsions, self-compassion and training attentional focus in the present moment are all incredibly helpful...

Thanks for the positive feedback, I'm glad this material has been helpful. Combining ACT tools into ERP have certainly been the game changer for me and many of my clients

Thanks for the feedback and glad it was helpful

Thanks for the question, just recorded an answer to this so will put it up shortly

If you look at some of the videos on this channel for Dropping Anchor for Overwhelm and acceptance they give some of the tools I use to work with this. Certainly let go of focusing on breathing, try to accept any tightness/suffocation feeling and engage in actions in the present moment (get more of your focus out into the world and less on your anxious response). Always good to work with an evidence based therapist to help you learn to handle this better

I'm sorry to hear you went through this but glad that therapy was helpful for you. Thanks for sharing

Best thing would be to email our centre office@integrativecentreforocd.co.uk just now I have a waitlist but we can advise you on the length and other people in our team from there. All the best

I’m glad this was helpful. Yes it’s bringing defusion and acceptance skills every time that sequence starts and refocusing on values (just choosing values not analysing and ruminating about them) and taking action over and over. You might find the skills sequence on the ocd skills playlist useful to build up these skills. It’s very painful when your mind is constantly doing this but it gets easier with training and then the brain learns this association is not so important anymore…

Thanks for the feedback and I’m glad it was helpful

Glad it was helpful and thanks for the feedback!

So true. I think that workability is helpful (I can't hold perfectionism standards on everything without major costs, many times perfectionism is reducing overall performance and happiness etc) and then urge surfing the perfectionist urge. Also compassion to the origins of the perfectionist message, where in our history did it come from and can we learn we are good enough and worthy not matter what we achieve.

Yes and also the importance of consistent and ongoing daily practice to the make the skills more habitual

Thank you so much for your kind words, it’s lovely to hear when this stuff is resonating with people on their recovery journeys.

Glad it was useful

Hi Gabriel the advice in this video is for Real event OCD as well as false memory. They are often grouped together as the compulsions of memory review are a big part of both. The person asking the question in this email was asking about Real Event so everything in this video applies. The key things are to get better at the response prevention using ACT skills ie letting go of memory review, analysing, self-judgement etc, doing ERP on things that trigger the memory (either working with a therapist or Jon Hershfield's workbook has some good ideas for ERP on this) using ACT or mindfulness skills to help with response prevention. I also find building self-compassion up to be useful as well as per what I say in this video. I guess it could be that because you are in the compulsions so much, it was hard to see that this video is about Real Event OCD, so maybe rewatch and try to apply these ideas. If you are struggling then definitely reach out to a therapist with understanding of this OCD sub-type...

@@jonnysaytherapy thanks for the advice I'll rewatch the video. Thanks again for the reply. Your channel helps a lot. Peace

Glad it was helpful and thanks for the feedback

I had struggled with this ocd theme and others for decades. I started working on recovery and it took some time to have the big breakthrough around acceptance and using ACT and ERP together. From that breakthrough it was getting easier over the next couple of months but leading up to that had been about 30 years (about 5 years doing erp before that breakthrough but doing it with a control agenda). If you want to understand my story you could check out episodes on ocd stories or the most recent place I talked about it was podcasts.apple.com/gb/podcast/take-what-serves-leave-the-rest/id1591101308?i=1000617584860 my clients having quickest results your talking 3-6 months to really get the acceptance part..

I recommend Steven Hayes ‘Get out of your mind and into your life’ and ‘a liberated mind’. All of Russ Harris’s books, especially ‘the happiness trap’. John Forsyth ‘the mindfulness and acceptance workbook for anxiety’

@@jonnysaytherapy thanks sir. Could you please tell me that in which book i could find dropping anchor technique sir ?

@@xaxaxa12 Russ Harris books, second addition of the happiness trap is a good place to start

That’s great to hear, I’m glad you are getting benefits from the material and thanks for feeding back

Yes it's a term for a type of compulsion I heard first from Jon Hershfield. There is also the concept of 'solving compulsions' where we are so focused on recovery, gathering info, insights, resources and actually not putting it into practice, or we are putting into practice but analysing the recovery process. In these cases we need to defuse these thoughts and refocus on simple values based actions in life...

Exactly, keep responding the way you are doing

Glad you liked it Ryan and hope you’re recovery work is going well

I’m glad you liked the exercise, unfortunately UA-cam puts adverts on videos when they go over a certain amount of views, I’m not getting any money from the adverts and haven’t chosen them. You can get the audios of many of the practices at www.jonnysaytherapy.com without adverts…

If you are struggling with POCD and doubt it's definitely recommended to work with a therapist. The key thing is to learn to stop the mental compulsions like checking, monitoring and analysing feelings of attraction etc, once you get the compulsions down we stop getting caught in the doubt that you describe. Work with a therapist so that you are not analysing these feelings and are focused on the directions in life that you want to spend your time on rather than these doubts...

Thanks for your perspective. I think that embodiment is not necessarily preventative of psychosis in people vulnerable to it, for example there is the phenomena of Qigong induced psychosis (many qigong teaches emphasise embodiment), also embodiment practices are sometimes supportive to people experiencing psychosis but they are not magical cures unfortunately (there are no documented clinical trials where embodiment has reversed psychosis and if there are please direct us to them)...

Glad it’s helpful and I certainly won’t be deleting it

Glad it helped 👍

That’s great to hear, glad it’s useful and wishing you all the best with your recovery

@@jonnysaytherapy Thanks mate much appreciated! I was wondering if you could give me some advice as yours is top notch! The ocd that effects me is being scared of typing or writing things and having anxiety based upon that so im scared ive written something bad or ive accidently commented something i shouldnt have which i know sounds ridiculous but it wasnt that bad before but its gotten worser now and causes me a lot of stress and anxiety etc... this all started a few years ago and has gotten worser since, i fear i might write something or say something wrong by accident and because of that i keep checking things i write even to my friends and family on whatsapp etc and google searches and even if im writing and email etc, even speaking to people i have after thoughts i could have potentially said something i shouldnt have etc and keep going over it...i am normal person but somehow over the past few years it has gotten the better of me, how would you recommend i overcome this? I have checked your content and it has been helpful but i was wondering if you could give me some advice? Thanks!

Checking compulsions like this are common and you might want to read up on moral scrupulosity and checking articles from the likes of Jon Hershfield. Working with a therapist is always recommended, but skills like urge surfing are very helpful to learn to urge surf the checking. You can aim to gradually reduce the checking so that eventually with lower stakes (friends family) you may not be checking at all and then with work etc you might be checking just once. You might need to work with a therapist to identify the core fears below the checking and do some exposure to that. I always emphasise workability and values connection to help motivating change. If you look at the ocd skills playlist you’ll get a sense of ACT skills to support ERP