Facing Your OCD Fear in 30 Seconds

Close your eyes. Imagine your worst OCD fear. Now, face it head-on for 30 seconds. Heart racing? Palms sweating? Good. That means you're on the right track.

These 30 seconds of discomfort matter more than you realize. Let’s break down why they’re crucial and how they can be the key to finding peace with OCD.

Understanding the OCD Cycle

Picture this: you're rushing out the door, keys in hand, when a nagging thought hits: "Did I lock the door?" You're pretty sure you did, but what if you didn't? This is where OCD traps you.

Your brain tosses out an intrusive thought, and anxiety builds. You check the lock, and while it feels reassuring, you're strengthening the OCD cycle. Each compulsion reinforces the faulty alarm system in your brain, making OCD stronger.

Rewiring the Faulty Alarm System

What’s Happening in Your Brain?

Think of OCD as a faulty alarm system that’s overly sensitive. It screams “danger” when there’s no threat. Every time you perform a compulsion, you’re rewarding this faulty alarm, telling it to keep going.

The Power of 30-Second Exposures

Rapid exposure techniques are like mini-challenges for your brain. In just 30 seconds, you teach your brain to tolerate discomfort and reduce the urge to perform compulsions.

Examples of 30-Second Exposures

How It Works

Meet Sarah. She was terrified of getting infections from touching objects, leading to excessive handwashing. Using exposure therapy, she touched a "contaminated" doorknob for 30 seconds without engaging in any compulsions.

This short exposure helped her brain learn that she could tolerate the discomfort without giving in to her compulsions.

Examples for Common OCD Themes

• Checking OCD: Leave a door unlocked and walk away without checking.
• Just Right OCD: Walk around the house touching things out of order.
• Harm OCD: Hold a knife without performing mental checks.
• Relationship OCD: Write down doubts and leave them unanswered.
• Religious OCD: Skip a prayer or read scripture backward.
• Sexual Intrusive Thoughts: Acknowledge the thought and sit with it.
• Magical Thinking OCD: Break a "magical" rule, like not touching a specific object.
• Sensorimotor OCD: Focus on the sensation and allow it to exist without resistance.
• Real Event OCD: Write down the event and read it without judgment.
• False Memory OCD: Write down the memory and respond with, “Maybe it happened, maybe it didn’t.”

Common Pitfalls and How to Overcome Them

Exposure therapy isn’t easy, and mistakes happen. Some common pitfalls include:

• Not doing exposures often enough. Your brain needs consistent practice to rewire.
• Expecting anxiety to disappear immediately. The goal is to tolerate discomfort, not eliminate it.

Stick with it, and you'll find freedom you never thought possible.

Ready to Start Your Journey?

If you’re just getting started or need guidance, my step-by-step course can help. With worksheets, videos, and a clear plan, I’ll walk you through the entire process. I even have a course specifically designed for kids. Check it out below!