3000ft Above OCD
OCD is historically known as the doubting disorder. Texts dating back a hundred years show that individuals across generations have struggled with ruminations connected to obsessions and compulsive behaviors in an attempt to manage them. Despite our awareness of this historical context and the transcendent variable of obsessive doubt among individuals with OCD, I consistently observe clients and individuals I've worked with expressing remarks about the content.
If you've ever been in a session or group with me, you've heard me say, "we need a 3000ft view of this." It's inherently a cliché therapy saying, but I genuinely mean it. I want them to figuratively rise above, in the sky, and look down at the world and system they're thinking through. To illustrate this process, I usually hold my hand as close to my face as possible and ask my participant, "What do you think I can see right now?" Without any doubt, they answer, probably not much more than your palm. I move my hand six or so inches - "Okay, how about now?" They typically note small details of my surroundings, but again, probably mostly the palm of my hand. Lastly, I pull my hand as far away from my face as I can and look at them and say, "Not only can I see my hand now, but the world it exists within, the arm that holds it, the manner in which it moves. I can see it in action."
So, let's connect this with how frequently we forget to give doubt the credence it deserves.
When the hand is as close to the face as possible, it's the equivalent of seeing nothing but the obsessions, focusing, and engaging in compulsions, living in OCD’s orchestrated small world.
When the hand is six inches away from the face, it's the equivalent of focusing on having OCD and what content or subtype it's throwing your way at any given point. Although this distance is dramatically important in the stages of pulling outside of OCD’s grasp, it will not provide freedom. Because we still are not seeing the system, world, and action OCD is taking on us.
When the hand is held out as far as it can be - we can see OCD puppeteering doubt, creating characters and schemes for it to weave and stick to. We see the shackles it casts upon us by way of the natural dread and urgency that excessive and obsessive doubt initiates. This is where we can build confidence in how to take action to pivot out of this system.
So how does one create enough distance to be able to see the ultimate system that OCD is working within? In my opinion, it starts with slowing down, getting curious, and reflecting before reacting. Below are steps I ask my clients to work through to build that ‘distance’ - each step can be focused on for a period of time and then layered by the next. Take notice that none of the steps ask you to focus or give attention to content:
Reflect on Patterns: Notice how OCD spikes and spirals tend to present themselves to you. What do you notice in your body, your mind that repeatedly occurs? Just as when you're thirsty, and your body reminds you through a dry mouth or headaches, OCD will have its patterns regarding warning signals. Write down what you notice and place those writings where they will help remind you of the signals.
Name the System: Once you're more familiar with the signals and warnings that OCD is beginning to operate in its system, try your hand at slowing down to name the system at play. Naming the system is a huge part of helping your brain renegotiate how to respond and react to OCD’s advances. When we react and respond with intensity, the brain deems it intense and important. When we name the system that is occurring, the brain starts to witness the system rather than reacting to OCD’s whims and desires.
Give OCD Less: This is where good ol’ ERP and compulsion management takes place. And, of course, the goal is to do less of what it wants. Do this compassionately, mindfully, and to the best of your ability, without an 'all or nothing' mindset.
These three steps are what helps not only see but understand how OCD is using doubt against us. So, what do we do about doubt?
That’s the thing - doubt is not unnatural. How OCD uses it is unhelpful. In fact, our goal in many ways is to become aware of the system from a 3000ft view so that we can improve our relationship with doubt. In my next blog post, I plan to deep dive into this natural and necessary emotive and cerebral experience that OCD uses to its advantage. Until then, let me know what you’re noticing in your journey of being curious, shifting your response, and getting a 3000ft view.
