Slogans and Encouragements

Here are some slogans and encouragements that have helped me with my OCD. A lot of these slogans are from my OCA group so I can’t take credit for all of these. Some are general and others are directed at the scrupulous.

• HALTT – If Hungry, Angry, Lonely, Tired or Thirsty it is easier to trigger OCD symptoms and anxiety.
• Feelings aren’t facts!
• Thoughts are thoughts.
• Thoughts are not actions.
• Thoughts are not “dangerous.”
• Thoughts do not automatically become beliefs.
• There are no unthinkable thoughts.
• Try to reduce fusion with thoughts in general; minimize thought-action-fusion (TAF).
• List what you are fortunate to have whether it be family, friends, work, treatments etc… Being thankful is a better attitude to have than believing one is a victim.
• Always remember that OCD is an anxiety disorder. It is a cultural, genetic and psychological disorder all at once.
• If it feels like OCD, it probably is.
• You are a good person despite what OCD says.
• It’s not me, it’s my OCD.
• Habituation is your friend. Be patient and give yourself time for the body to desensitize to one’s anxiety. (especially when doing ERP homework)
• Intrusive thoughts do not “mean” anything.
• Words are words.
• Words are not actions.
• Words are not “dangerous” in and of themselves.
• There are no unspeakable words.
• Take it easy, one day at a time.
• By the yard it is hard, by the inch it’s a cinch.
• Blossom where you are planted
• Humans are fallible. *Perfection is not attainable nor desirable
• Perfection* is the direction, Progress is the goal. (make sure you understand slogan above)
• Always keep in the forefront of your mind that: OCD is an anxiety disorder in which unwanted intrusive thoughts are
  1. Given importance
  2. Overvalued
  3. Perceived as dangerous
  4. One feels Overly Responsible
• From Brainlock
  1. Relabel – recognize obsessive thoughts and compulsive urges
  2. Reattribute – understand that OCD is a brain disorder and that this is how it manifests itself. “It’s not me, it’s my OCD!”
  3. Refocus – Shift your attention away from your thoughts by engaging in a task, hobby or something pleasurable. Do not engage in your obsessions or compulsions.
  4. Revalue – You develop wisdom regarding your condition and understand your OCD is not a reflection of oneself.  With experience, you develop an “impartial spectator.” You know longer judge yourself by your OCD.

For the Scrupulous

• For atheists and agnostics: If there is a God, God understands OCD.
• For theists: God understand OCD.
• For atheists and agnostics: If God is rational, God would not likely judge its creation in a human way or punish its creation for an eternity.
• For theists: It’s not my place to pass divine judgement on me.