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Could Your Obsession Be Completely Irrelevant? (Inference-Based Cognitive Behavioral Therapy / ICBT)
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- čas přidán 14. 08. 2024
- In this video, we look at the basic criteria for identifying a concern as relevant or not. This is a cutting-edge concept that comes to us from Inference Based Cognitive Behavioral Therapy (I-CBT).
Michael Parker, LCSW, is co-director at The Center for OCD and Anxiety in Pittsburgh, PA.
Check out his self-help book, The OCD Travel Guide, available on Amazon: www.amazon.com...
Visit the website for The Center for OCD and Anxiety in Pittsburgh, PA: pittsburghocdt...
Intro Music Credits:
Big Bird's Date Night by Twin Musicom is licensed under a Creative Commons Attribution 4.0 license. creativecommon...
Artist: www.twinmusicom...
Everything you said here is 100% on-point! The fact of the matter is that in the majority of instances, OCD sufferers have little to no empirical evidence to warrant their obsessive fears. For example, last September, I received a jury duty summons, and when my request to be excused was denied and was informed that I would have to explain my excuse in court (due to missing information), I became terrified that I would be grilled by a judge, held in contempt of court, and thrown in jail, and despite reassurance from my family that this was no big deal, I suffered horrific spells of anxiety in the weeks preceding the date I was scheduled to report (e.g. had extreme difficulty focusing at work, sleeping, and even diarrhea). The day finally arrived, and even though nothing ever came of it (wasn’t questioned and even got dismissed because they had enough jurors), after listening to this video, I realized that the only thing I knew for sure at the time was that my request to be excused wasn’t granted and that I had to be part of the jury pool, and had observed nothing to give any credence to this potential nightmare scenario my OCD had conjured up.
Happy this is resonating!
I came for the WU-TANG shirt 🐝❤️
OCD is a mother f*cker... Thanks for the advice 🙏
Thanks. It certainly is a mofo. And yeah, Wu forever!
Thank you for these videos! I use them between sessions with my therapist as a way to reinforce what I’ve learned. This is the toughest part for me to get through with my particular type of OCD because I do feel real sensations which my brain likes to inflate to being something more dangerous (like the headache example). Another similar thing I’ve been taught to remember is sensations are not always symptoms. Obviously more difficult said than done, but so far I’m really liking the ICBT approach to OCD.
Thank you for sharing. It sounds like you've really found the things that work well for you!
Thanks Parker
You got it!
I love your videos! Will you bring a video about harm-ocd (hit&run) in the context of ICBT?
Will definitely address that topic with a video in the future!
Could you please elaborate on trusting your senses?
I have false memory that came out of no where and I thought the feeling that it was real ment it was real
Is this a sense?
For example is a gut feeling a true sense or disillusion from anxiety and imagination? I’ve had gut feelings that many other things are real or a threat that weren’t
This one is the hardest by far though
Thank you for your videos and new perspectives they have been very helpful through this difficult time
@bendolmanb This is such a tough issue to be dealing with! While I can't provide specific advise, I can provide some clarifying information on the I-CBT. A "gut feeling" would not be considered direct sensory evidence with this approach, as this is often the result of engaging in OCD reasoning that is making something "feel" real.
The approach prompts one to ask "What would need to occur in the external world for a concern to be confirmed as relevant? A lack of direct sense data is actually important direct evidence of something not being relevant. And something being "possible" does not make it relevant.
I-CBT also encourages us to notice the difference between trust/confidence and doubt. With memories, it can be helpful to notice other memories where one feels certain, and notice how easy it is to "know" something from the past when it's based on real memory, as opposed to doubt. A "memory" rooted in OCD doubt can often feel quite different and require a lot of back-and-forth mental struggling, in contrast to the ease of simply knowing something.
oh my God. im so impressed by the deep knowledge you have on this subject. You are far off better than other OCD coaches that want you to just accept uncertainity or just keep doing exposures without realizing how uncomfortable all of this is. Your advices are so practical based on a rational inference based approach. thank you so much for the hard work you are putting into making these vdos
How does this apply to ROCD or other types that are more based in the future or past? Or the kinds with mental compulsions that might not have anything to do with info going on in the present? For example, I’m having an obsession my girlfriend is being dishonest with me about something in the past. There is no evidence to legitimize the doubt, but it’s not exactly sensory information. Or am I looking at this wrong?
Hi Bruce! The key is to recognize that even concerns related to the past or future require sensory information in the here and now to be relevant to you. There are many things one could worry about in the future or past. It's possible I could get cancer in the future. It's possible there is something that has occurred in the past I'm not aware of, but those possibilities are irrelevant without direct evidence. OCD wants you to go beyond what you know, and beyond what you sense, and seek out more information. But this search becomes endless because there is no more information to be found. The key, from an ICBT standpoint, is to notice when you are following a "what if" and crossing over from the world of the senses into the world of the imagination, and to stop that process before it starts. Once one is in the imagination, the story will be created and believed. And recognizing that a "what if" about the future or the past is irrelevant can help to stop that crossover.
@@OCDspace412 Okay, that makes sense. In the example I gave, does just trusting in the info I have about my girlfriend considered trusting in my common sense? Because there is no evidence in the present of her lying, nor has there ever been. My common sense and the info I have in the present is telling me there is no problem and that everything is great! It’s just the feeling of “what if” that is getting me. It’s a fear of being ignorant, which I know is just OCD. The reasonable conclusion is that this doubt isn’t justified because it has no evidence to back it up. Is that correct?
@@brucewayne1943 Yes. I think that would be a form of trusting your common sense. Basically, with any OCD obsession, there is no more information on the way. You have to draw a conclusion with the information you have available, and that requires trust in that information (even if it's a lack of information) and trust in the common sense you already have available.
@@OCDspace412 and unless there is evidence to cause a doubt, there’s no point in seeking further info.
@@OCDspace412 I do have one more question; I struggle with knowing the difference between reality sensing and doing mental compulsions. Like I have all the info I need with my senses… but reviewing this info to be sure would be a compulsion, right? That’s being in the bubble and not in the real world. The right way to go would be “I know the info I have is true” and just going about my day without thinking about it repeatedly.
I deal with an irrelevant intrusive image that seems to get stuck in my head every day. What can I do?
This might be what we call the paradoxical process (I don't want this to happen and so it's happening more). If you haven't already, you may want to look into "Stopping the Noise in Your Head" by Reid Wilson and "The Happiness Trap" in particular Chapter 8.
After sleep paralysis my mind said i am still in sleep paralysis or i am in coma or i am may be dead..after some days this anxiety cured itself but today i remember that sleep paralysis and thn mind again said little bit like what if am in coma or sleep.. basically i know that i am alive but i have strong doubt..i have doubt on sleep paralysis that because of sleep paralysis i am in coma or i am dead ...this sleep paralysis i get 5 days back but i recovered muchh..but rumination hit me alot..fear may be cured anxiety may be cured rumination may be cured but what about memory? That memory create all ocd process again in low version..after i remembered some thing suddenly i get all anxiety and rumination and fear about future that what if these memories always hurt me if this memory now hurt me thn in future may be definitely this memory create same scenario..this memory create doubt in future also? I hope you understand my situation..can this type of ocd anxiety fear cured permanently? Sleep paralysis create doubts anxiety and fears in my case
So sorry to hear of your struggle.I-CBT focuses on trusting what the senses are picking up about reality. The assumption is that our senses, as imperfect as they are, are all we have so we have to trust what they are telling us about reality. If you are in need of help from this approach, here is the website that lists current providers: icbt.online/find-treatment/
@@OCDspace412 Thank you for reply