Resources for Real Event OCD
Our co-director Jonny had two discussions with our friend and colleague Chrissie Hodges on Real Event OCD, focusing on childhood/adolescent developmental experiences:
Real Event OCD can trick sufferers into believing that the symptoms are more important than other OCD themes, because they relate to real events. But in reality it is the same sequence of trigger>obsession>mental and physical compulsions that ultimately give more importance to the obsession and keep the disorder going.
Key tools for recovery is learning to let go of the mental compulsions of mental review, worrying & catastrophising, analysing, self-judgement & punishment, self-reassurance etc. We like to use the ACT skills of defusion and dipping in and out of the stream to develop this.
You need to learn acceptance of the related painful emotions like shame, anxiety, regret, guilt, sadness, anxiety etc. Not to accept that the emotions are true, but to accept the presence of these emotions as a reaction to the story and interpretation in your mind.
Urge surfing is a skill we need to develop to resist reassurance seeking, confessing, researching, avoidance and other compulsions.
Exposure and response prevention, to reminders and triggers of the real event memory, should be practiced once you have some skills in response prevention from the steps above. You have to ensure that the ERP does not become subtle ‘mental review’ and checking of the real event. Just use a trigger of the memory, to practice letting go of mental compulsions and engagement in life in the present (and future).
Finally self-compassion is key to develop as this theme is so intertwined with shame. Sometimes the facts are a route into self-compassion like the fact you were a child/adolescent, your regulation of impulses was not fully developed (it takes till late twenties for the prefrontal cortex to be fully able to regulate behavioural impulses), you didn’t fully understand what you were doing, no-one was guiding and making sense of these developmental stages with you, they are common experiences (50% children engaged in sexual act before 13, up to 17% with sibling), you would not judge another person so harshly, everyone makes mistakes and has regrets in life. Treat yourself with the forgiveness and kindness you would to a good friend who had gone through this.
It is important to work with an OCD Specialist Therapist if you are stuck in this theme. You can discuss with any therapist whether they have worked with Real Event OCD and how they would treat it. Then you can take your time and when you feel you trust their expertise, then share your Real Event OCD with them to start to work on recovery.
Other videos on Real Event
Blogs and Podcasts