Combatting OCD's False Justifications with ERP Therapy

Hey there, have you ever felt like something just isn't right unless you perform a certain action over and over again? Well, that's what it's like for someone with OCD, or Obsessive-Compulsive Disorder. In today’s post, we’re diving into the justifications OCD loves to give you to continue doing those compulsions and how we can tackle them head-on. Let’s get started!

OCD's Justifications: A Sneaky Trap

If we looked at the definition of justification, it says, “the action of showing something to be right or reasonable.” So when you're struggling to stop doing compulsions, that urge inside is screaming... "Yeah, but this is actually important. It's okay for you to do the compulsion. I know last time I told you to do this it didn't pan out, but this time it’s reasonable. Hello, you can't go all day and not go research this thing. Push this thought away. Figure this out. Tap this thing. Ask for reassurance. I mean, everyone else would do it."

You have work today, don’t risk being triggered; just do the compulsion. You want to sleep tonight, right? Go check that the rituals you do are complete. You had the thought again; it must mean something – figure it out now.

Does this sound familiar? What does your OCD tell you to do? How does it justify why you should keep following its rules?

The Lies OCD Tells

Imagine OCD whispering in your ear, "If you don't say this phrase five times, you will hurt someone you love." Or, "If you had a religious doubt and didn't do the compulsion, you must really be a sinner." "If you don't put down a knife when you had a harm thought, it must mean that you liked it."

OCD is a big fat liar, man.

Because here’s the thing – these are false justifications. OCD creates a cycle of fear and anxiety that feels impossible to break. But don’t worry, there is a way out.

Breaking the Cycle with Exposure and Response Prevention (ERP)

We can combat these false justifications with a treatment called Exposure and Response Prevention, or ERP, and I'm going to teach you how to do it and even respond to these justifications. This therapy helps you confront your fears gradually and resist the urge to engage in compulsions.

How ERP Works

If OCD tells you, “If you don’t say this phrase five times, you will hurt someone you love,” ERP would encourage you to resist saying the phrase or even say it wrong. Instead, you might:

• Sit with the anxiety: Allow yourself to feel the discomfort of not performing the compulsion.
• Respond to the thought: Yep, anything is possible, but I'm not saying that phrase. I guess I'll have to risk it. Boy, I'm sooooo scared. Maybe I would, maybe I won't. Oh, you want me to say, "no I won't" five times? I'm going to say it backwards, "won't I no."
• Practice not doing any other compulsions: Allow the anxiety to reduce all on its own. Give it time. We’re not doing it to verify that you're actually not going to give in to the thoughts. We’re doing the exposure to say we’re risking that the brain can be a liar and it's worth it in order to move forward in life.

Taking Control: Retraining the Brain

I know what you're thinking: But how do I know I won't really give in to it or that my thought isn't true? Right now, we're willing to risk it BECAUSE you may be feeling anxious, have lots of intrusive thoughts, and are doing many compulsions. When we do these exposures or experiments over and over again, the brain finally gets it. Well, I guess I was wrong.

It takes a lot to do this, but it retrains the brain. It’s going to justify anything it can. But you want to be safe, right? You want to figure yourself out, right? You're being reckless. Anyone else would follow my rules. That’s when we know OCD is trying its hardest to get you. When it’s throwing out threats like this, we know we’ve got it right where we want it. It doesn’t like when you defy it.

Breaking Free from OCD's Grip

By facing your fears head-on and learning to tolerate the discomfort, you can break free from OCD's grip and regain control over your life.

Conclusion

What justifications does your OCD come up with? Just know and have faith that things can get better. The example I gave may not directly relate to you, but the concept of using exposures works just the same. Let me help you on that journey with my online Master Your OCD course – it’s everything I teach my patients in my office. I’ll link that down below.

OCD's got nothing on you. I've got your back.