Overcoming Harm OCD: A Journey to Healing and Empowerment

Living with Harm OCD can be an overwhelming and distressing experience. This particular subtype of Obsessive-Compulsive Disorder (OCD) revolves around intrusive thoughts and fears of causing harm to oneself or others, despite having no intent or desire to do so. If you find yourself struggling with Harm OCD, know that you are not alone, and there is help available to guide you on a path of healing and empowerment. This blog post aims to shed light on Harm OCD and provide guidance for seeking the help and support you need to overcome its challenges.

Understanding Harm OCD

Harm OCD is characterized by recurrent, distressing thoughts, images, or urges related to causing harm to oneself or others. These thoughts are often violent, graphic, and unwanted, causing significant anxiety and distress. Contrary to their thoughts, individuals with Harm OCD typically have a strong aversion to violence and strive to protect themselves and others. The intrusive nature of these thoughts can make individuals question their moral character and sanity, leading to increased anxiety and isolation.

Recognizing Symptoms of Harm OCD

It is essential to recognize the symptoms of Harm OCD to understand if you or someone you know is experiencing this condition. Common signs of Harm OCD include:

1. Intrusive Thoughts: Involuntary and distressing thoughts of causing harm, even when the individual has no intention or desire to do so.

2. Compulsions, such as:

1. Mental Rituals: Engaging in repetitive mental rituals, such as praying, counting, or seeking reassurance, to alleviate anxiety triggered by the intrusive thoughts.

2. Physical Rituals: Performing repetitive physical rituals, such as handwashing or checking behaviors, to prevent perceived harm from occurring.

3. Avoidance Behaviors: Avoiding situations or people that trigger the intrusive thoughts, leading to social withdrawal and isolation.

3. Emotional Distress: Feeling intense guilt, shame, and anxiety about the presence of these thoughts and fears of acting on them.

Seeking Help for Harm OCD

If you or someone you know is struggling with Harm OCD, there is hope and effective help available. Seeking help from a qualified mental health professional experienced in treating OCD is the best step towards healing. A therapist or counselor can provide a safe and non-judgmental space for you to discuss your symptoms, teach you about OCD, and provide treatment options. Research shows that Exposure and Response Prevention (ERP) is consistently the most effective form of therapy for OCD. It involves confronting the intrusive thoughts and situations that trigger anxiety, without engaging in the compulsive behaviors that temporarily relieve distress. Over time, ERP helps to desensitize you to the thoughts and reduces their power over your daily life. Often, therapists combine ERP with aspects of Acceptance and Commitment Therapy to help prepare their clients to nonjudgmentally accept the existence of their thoughts and emotions and respond to them in a more balanced way. In some cases, medication, such as selective serotonin reuptake inhibitors (SSRIs), may be prescribed to help manage the symptoms of Harm OCD, in conjunction with ERP. Consult a psychiatrist to determine if medication is suitable for your specific situation.

Conclusion

Living with Harm OCD can be an overwhelming and distressing experience, but you don't have to face it alone. Seeking help from a qualified mental health professional experienced in treating OCD can set you on a path to healing and empowerment. Remember that Harm OCD does not define your character or intent, and you can learn to manage and overcome its challenges through evidence-based therapies like CBT and ERP. Be patient with yourself as you embark on this journey, and know that with the right support, there is hope for a brighter and more fulfilling future ahead. You deserve to live a life free from the chains of Harm OCD, and with determination and support, you can achieve it.

By Kaitlin Lowey: Book with her here: https://SouthTampaTherapyBOOKAPPT.as.me/KaitlinLowey

Understanding Sexual Orientation OCD: Seeking Help and Finding Hope

By Kaitlin Lowey: Book with her here: https://SouthTampaTherapyBOOKAPPT.as.me/KaitlinLowey

Sexual orientation is a fundamental aspect of human identity, but for some individuals, uncertainty and doubt can lead to distressing thoughts about their sexual identity. Sexual Orientation OCD is a specific form of OCD that revolves around fears, doubts, and intrusive thoughts related to one's sexual orientation. If you are struggling with Sexual Orientation OCD, know that you are not alone, and there is hope for finding understanding, acceptance, and effective help. In this blog post, we will delve into the complexities of Sexual Orientation OCD and explore ways to seek support on your journey to healing.

Understanding Sexual Orientation OCD

Sexual Orientation OCD is characterized by obsessive and intrusive thoughts, doubts, and fears about one's sexual orientation. Individuals with this condition often experience distressing thoughts that they might be gay, lesbian, bisexual, or another orientation, even if their true sexual orientation does not align with these thoughts. It is important to note that sexual orientation is a natural and diverse aspect of human identity and should not be confused with OCD-related obsessions.

Symptoms of Sexual Orientation OCD

The symptoms of Sexual Orientation OCD can manifest differently from person to person, but common signs include:

1. Intrusive Thoughts: Recurring, distressing, and unwanted thoughts about one's sexual orientation. These thoughts might occur frequently, taking up hours of an individual’s time each day. 

2. Compulsions: Behaviors or mental rituals undertaken to neutralize the anxiety caused by the intrusive thoughts. These might include seeking reassurance from others, researching or seeking evidence of sexual orientation, or avoiding situations that trigger the thoughts.

3. Emotional Distress: Feelings of shame, guilt, anxiety, and confusion about one's true sexual orientation.

4. Impact on Daily Life: The obsessions and compulsions associated with Sexual Orientation OCD can significantly interfere with daily activities, relationships, and overall well-being.

Seeking Help for Sexual Orientation OCD

1. Reach Out to a Mental Health Professional who Specializes in OCD: Since sexual orientation OCD is less common than typical manifestations of OCD including contamination, checking, ordering, unacceptable thoughts, and hoarding, sexual orientation OCD can be misunderstood and misdiagnosed by mental health clinicians as dysphoria due to denial of one’s “true” sexual orientation. That’s why seeking help from a qualified mental health professional with experience in treating OCD and related conditions is essential.

2. Therapists can provide a safe, non-judgmental space for you to discuss your thoughts and feelings and work on developing coping strategies. Your therapist will educate you on OCD and its various manifestations to help you better understand the condition. You will also learn about the best treatment approaches and options, such as ERP. 

3. Exposure and Response Prevention (ERP): ERP is the gold standard for OCD treatment. It is a specific technique within CBT that involves deliberately facing the fears and anxieties associated with your OCD without resorting to the compulsions that temporarily relieve distress. This process helps to reduce the power of the intrusive thoughts over time.

4. Medication: In some cases, medication, such as selective serotonin reuptake inhibitors (SSRIs), may be prescribed to help manage the symptoms of Sexual Orientation OCD. Consult a psychiatrist to determine if medication is suitable for your specific situation.

5. Support Groups: Connecting with others who have experienced or are experiencing Sexual Orientation OCD can be reassuring and validating. Consider joining online or in-person support groups to share your experiences and learn from others.

Conclusion

Sexual Orientation OCD can be a distressing and isolating condition, but with the right help and support, healing and acceptance are possible. Remember that your sexual orientation is valid, and intrusive thoughts do not define who you are. Seeking professional help from a mental health provider experienced in treating OCD can be a significant step towards managing and overcoming Sexual Orientation OCD. By educating yourself, seeking support, and engaging in evidence-based therapies, you can embark on a path of understanding, acceptance, and healing. Be patient with yourself and know that there is hope for a brighter and more empowered future ahead.

By Kaitlin Lowey: Book with her here: https://SouthTampaTherapyBOOKAPPT.as.me/KaitlinLowey

Exposure and Response Prevention (ERP): The Most Effective Treatment for OCD

If you're struggling with intrusive thoughts or obsessive-compulsive disorder (OCD) and seeking effective treatment, first of all I want to let you know that I see your struggle – and that you are not alone. What you are going through IS hard. And, there is hope, thanks to a treatment called Exposure and Response Prevention (ERP). This therapeutic approach has demonstrated remarkable success in helping individuals regain control over their lives by confronting their fears and breaking free from the shackles of OCD. In this blog post, I will guide you through the ins and outs of ERP and delve into each step of the ERP process.

Understanding Exposure with Response Prevention (ERP):

ERP therapy is a behavioral treatment that forms a cornerstone in the management of OCD. It revolves around the idea that through systematic and controlled exposure to anxiety-provoking situations (either real or imagined) along with refraining from engaging in related compulsions, you can learn how to relate to their anxiety in a healthier way. ERP empowers you to confront your fears head-on and make the choices that are in line with your values and goals. You will learn that a thought is just a thought – even if it is scary. You’ll also learn that if you go beneath the thought and lean into (even embrace) the feeling of anxiety beneath it with self-compassion, even if the anxiety increases for a bit, it does lessen. ERP is often used in conjunction with mindfulness and cognitive defusion practices from Acceptance and Commitment Therapy (ACT) that shift clients’ relationship with their own thoughts as well as with the experience of anxiety. 

Effectiveness of ERP in Treating OCD:

Extensive research and clinical evidence support the efficacy of ERP therapy as a highly effective treatment for OCD, both alone and in combination with medication. It’s been shown to be effective between 50 and 85 percent of the time. Numerous studies have consistently shown that ERP significantly reduces OCD symptoms, improves overall functioning, and enhances quality of life. While ERP doesn’t completely get rid of intrusive thoughts (because humans always have those), it does help clients manage their reactions to those thoughts so that they are no longer ruled by their OCD. 

Types of OCD Treated by ERP:

ERP therapy is effective in treating various subtypes of OCD. Whether your obsessions are centered around contamination fears, fears of causing harm or being responsible for harm, concerns about symmetry or order, or intrusive thoughts that challenge your core values or beliefs, ERP can be a powerful tool in your journey toward recovery. The flexibility of ERP allows it to be tailored to the specific themes and triggers that underpin your OCD symptoms, ensuring a personalized approach to your treatment.

The ERP Process: Taking One Step at a Time

1. Psychoeducation and Collaborative Goal Setting: The first step of ERP involves educating yourself about OCD, understanding its mechanisms, and learning how ERP can empower you to challenge its grip on your life. Together with your therapist, you will establish specific goals and identify the situations or triggers that cause distress. You will learn to shift your perspective on thoughts and also learn about the importance of accepting – even getting excited about – the experience of anxiety, instead of trying to push it away or become ruled by it. 

2. Building a Hierarchy of Fear: Next, you and your therapist will create a hierarchy of feared situations or stimuli. Starting with situations that elicit mild-to-moderate anxiety and gradually progressing to more challenging ones, this hierarchy serves as a roadmap for your exposure exercises.

3. Exposure and response prevention: In this step, you will purposefully and gradually expose yourself to the situations, objects, or thoughts that trigger your obsessions. You and your therapist will likely do this in session together, and you may be asked to try it at home as well. While the exposure may initially induce anxiety, it is essential to resist engaging in any associated compulsions or rituals. By resisting the urge to engage in compulsions, you will learn that anxiety subsides naturally over time.

4. Continued Practice and Generalization: As you progress through ERP, you will practice exposure and response prevention techniques consistently, both in therapy sessions and in your daily life. Over time, this regular practice will strengthen your resilience and enable you to confront OCD-related fears independently.

5. Maintenance and Relapse Prevention: ERP therapy emphasizes long-term success. Your therapist will help you develop strategies to maintain progress, cope with potential setbacks, and prevent relapse. By creating a relapse prevention plan, you will have the tools necessary to sustain the positive changes achieved during therapy.

Embarking on the journey of ERP therapy may seem daunting, but remember that change happens one step at a time. By embracing exposure with response prevention, you are taking an empowering step toward reclaiming your life from the clutches of OCD. The effectiveness of ERP in treating OCD, coupled with its ability to address various subtypes, makes it a powerful tool in your recovery arsenal. With the support of a qualified therapist and your commitment to the ERP process, you can break free from the limitations OCD imposes and rediscover a life filled with freedom, resilience, and renewed hope.

Remember, you are not alone, and there is hope for a brighter future.

Book with author of this blog post, Kaitlin Lowey, here: https://SouthTampaTherapyBOOKAPPT.as.me/KaitlinLowey

Why anxiety is so hard to get rid of

By: Kaitlin Lowey, MHCI

Most people coming to therapy for anxiety have one goal: get rid of it. Anxiety is uncomfortable at best and debilitating at its worst, and it’s incessant. It can feel like the constant what ifs, watch outs, and you can’ts have taken over your mind. They don’t want to feel anxious, but they feel powerless against it. Some even feel defective – like something is wrong with them.

Here’s the thing: anxiety is often labeled as bad, but it’s not necessarily always a bad thing. I know, I know, it sounds counterintuitive – but hear me out. Anxiety plays a critical function in our lives. From an evolutionary perspective, anxiety was essential in pre-modern times. It told us to be on guard for possible bear attacks, poisonous berries, and other potentially life-threatening situations. Those who were vigilant and prepared for threats survived. 

Similarly, anxiety plays a protective role by helping us avoid real threats we’ve experienced in the past or have seen others experience. For instance, it tells us to use caution when driving in heavy traffic or prepare in advance for an important meeting. In other words, anxiety is an adaptive trait!

The problem is, anxiety can sometimes become overactive – like an overly-sensitive brain detector that goes off loudly at the slightest hint of possible danger. Why does this happen? Anxiety is associated with the oldest, most primal parts of the brain that are deeply connected with our body. Our body sends signals to our brain when it senses danger, and vice-versa. When anxiety is in high gear, we can’t reason with this part of the brain. It’s reactive and emotionally-driven. We enter flight, fight, or freeze mode – which is also referred to as being in a state of sympathetic nervous system engagement. When we are in this mode, our prefrontal cortex, which is the part of our brain associated with reasoning and executive functions, becomes less active or shuts down entirely. 

The question becomes, how do you get rid of your anxiety? 

There are many different schools of thought when it comes to addressing anxiety. These are just a few of the hundreds of therapeutic approaches, and the explanations are pared-down for brevity, but I hope they provide a high-level understanding.

A modern psychodynamic approach is based on uncovering unconscious thoughts and feelings contributing to the anxiety, and bringing them into awareness where they can be addressed. This often involves examining competing desires (such as the need for both freedom and closeness) as well as the influence of early experiences on expectations and beliefs. 

Humanistic counseling emphasizes the strength of client-therapist bond and puts the client in the driver’s seat. By reflecting the client’s thoughts and feelings with unconditional positive regard and acceptance, the counselor can help the client gain understanding and insight – and ultimately transform. 

In Cognitive Behavioral Therapy (CBT), clients identify patterns of thoughts, feelings, and behaviors associated with their anxiety – and the relationship between them. Then, they can enact a number of techniques to stop, reduce, or replace their unhelpful thoughts and learned behaviors with more helpful ones. 

Dialectical Behavior Therapy (DBT) was born out of CBT and has many similarities. However, the approach balances the behavioral change-focused aspects of CBT with acceptance of thoughts and emotions.

Using an Acceptance and Commitment Therapy Approach, clients seek to accept that anxiety is a natural part of life and use a variety of strategies to “unhook” themselves from difficult thoughts and feelings. They also identify their values and identify strategies to move in the direction of their values and long-term goals. 

In exposure therapy, clients learn to reduce their fear response through slow, controlled, and measured exposure (either imagined or real) to the thing that scares them. This approach is often used to address OCD and phobias. 

What all of these approaches have in common is the belief that once we have greater insight into ourselves, we can help our minds work for us, instead of against us.  

So, what approach is best for you? The answer is, it depends. Therapy is not one-size-fits all. Different strokes work for different folks. And many counselors choose to take an integrative approach, where they pull tools from different theories, based on what will work best for each client. 

Individuals seeking treatment should talk with their mental health professional about their goals and collaborate with their provider to create a treatment plan that feels right. And remember – anxiety is a totally normal human experience. There’s nothing wrong with you! And there is hope. 

I am honored to have Kaitlin Lowey, MHCI as a colleague on our multidisciplinary team at South Tampa Therapy!

Kaitlin joins her clients as they find relief, healing, hope, clarity, and transformation. She has helped individuals experiencing struggles with anxiety, stress, relationships, life changes, obsessive-compulsive disorder, intrusive thoughts, grief and loss, fertility and postpartum, motherhood and parenthood, athletic and career performance, perfectionism, identity, and self-worth. As an integrative therapist, Kaitlin collaborates with her clients to identify goals and choose research-supported therapeutic approaches that fit best. She offers in-person and online appointments.

Book with Kaitlin Lowey, MHCI here: https://SouthTampaTherapyBOOKAPPT.as.me/KaitlinLowey