This blog considers thinking errors five and six, which can occur in OCD. Thinking error 5 is the unhelpful pattern of overestimating the consequences of one’s actions. This might lead to one feeling excessively responsible and concerned about others, leading to many safety behaviours and compulsions. They may overestimate the danger of their actions and risks to others. This will lead to excessive anxiety and worry about being rejected by others.
The main characteristic of OCD is doubt. For example, there might be doubt if one’s hand is infected even after washing it several times. The French called OCD “folie du doute” and “madness of doubt”. Overestimating the consequences of one’s action, including making others sick and death caused by unwashed hands, might persist to a large extent. The anxiety is out of proportion to the threat but in line with HOW the danger is being perceived. In OCD, one is unable to handle the uncertainty. One has to be 100% sure. This is the reason for the excessive compulsive behaviours and reassurance-seeking. This may reduce anxiety in the short term but can be detrimental in the long run.
Reflect on the following questions to challenge this thinking error. You may write it down and re-read it.
What is the probability of infecting a person by not washing one’s hands properly?
Give a realistic probability as a percentage.
Would you estimate a similar risk if a friend walks in with unwashed hands?
How would it be a different standard for you compared to your friends? Can you understand and reflect on how you overestimate the consequences of your actions? Do you recognise that you are not applying this standard to others? Understanding this will help you keep things in perspective. Also, overcome this thinking error by asking yourself if you will place a lakh bet on the probability of you causing an infection versus no infection. Which one would you bet on?
The following thinking error, error 6, is the feeling of wanting to control one’s thoughts. Try for 20 seconds to close your eyes and NOT think of a pink hippo. Now, what image comes into your mind and keeps lingering? It is the pink hippo, right? This exercise demonstrates that the more you tend to control your thoughts or have the urge to control them, the more it defies the purpose. The only way to overcome this is by accepting and letting go. This is the basic tenet of overcoming the thinking error 6. The more you take your thoughts and their distress, the better you can overcome this.
It would be best if you continued these exercises as a self-help strategy. This is not a substitute for professional help but is to be continued in conjunction with other treatments for OCD. OCD is treated with medications and cognitive behaviour therapy. Chennai Minds offers OCD Treatment and online counselling for depression if co-morbid with OCD.
