In this blog, we will learn how to challenge Thinking Error 2, an unhelpful thinking pattern about “Not being able to get the “Just right” feeling and the inability to tolerate the feeling of uncertainty. This may present as intrusive doubts if you have left an unclean spot on your hand after using the toilet. Hence, you may not be satisfied with washing your hands once or using the sanitiser. This may lead to distress and the difficulty in overcoming the feeling of uncertainty. Sometimes, this can also present in self-care, such as brushing your teeth several times until you get the “just right” feeling. Sometimes, people doubt if they have communicated what they intended. Hence, they must repeatedly say aloud, emphasising certain pronunciations to satisfy the “just right” thinking pattern.
Some office workers may be troubled by this as they might have to read a note or email repeatedly several times and still not be satisfied. It might leave them drained out and tired. This unhelpful thinking pattern might only be triggered in certain situations, whereas you might be comfortable in others. This may lead to perfectionism and slowness, known as obsessional slowness. You may have to seek reassurance as you may trust the judgement of others more than yours. It can lead to putting away tasks, difficulty delegating tasks to others, avoiding tasks, difficulty making decisions, and high inflexibility. There are a few ways to challenge this error. For example., if you have to check the email a “n” number of times, just read it once and send it. It will cause distress, but then question yourself about the worst possible outcome. Could it be losing your job? Could it be losing your reputation? Accept the distress that comes with the worst possible outcome. For example, you might need to keep washing your hands until you get the “just right” feeling.
In this scenario, what would you inform a friend you might have a similar issue? What is the worst outcome of unclean hands? What is the probability of infection from unclean hands? What is the likelihood of having a much worse infection after unclean hands? How will it be to embrace imperfectionism? How will it be to stay distressed and hold on to the probability that you may not know if it is “just right”? Can you enumerate examples from your and others’ past experiences on how sending emails read only once and hands washed only once have been safe and secure with no untoward consequences? What can you learn from these past experiences?
Can you reflect on the current scenario and calculate the probability of a mistake from past experiences? Even if there is a low probability, would the outcome be intolerable? Reflecting on the above questions and writing in your logbook, you will realise that over time, you can logically challenge this thinking pattern, which is unhelpful. Continue completing the blogs as you delve into more information. Chennai Minds, which is quoted as the Best Psychiatrist in Chennai by many, offers OCD Treatment in Chennai.
