Tourettic OCD, also known as Just Right OCD, involves a compulsive need to make things feel “just right.” Individuals may experience intense discomfort or anxiety until actions or sensations are perfectly aligned with their internal standards. Here to kickstart your journey of obtaining freedom from Tourettic OCD:
1. Recognize the Symptoms
- Awareness: Notice when you feel an overwhelming need for things to “just right”.
- Common Sign: Experiencing intense discomfort until actions are just right.
2. Understand the Role of Tics & Compulsions
- Identifying Compulsions: Recognize actions you perform to alleviate anxiety or discomfort.
- Breaking the Cycle: Understand that while these actions may provide temporary relief, they reinforce the OCD cycle.
3. Learn About ERP (Exposure and Response Prevention)
- What is ERP?: A form of Cognitive Behavioral Therapy (CBT) designed to help you face your fears and resist the urge to perform compulsions.
- How ERP Works: Gradually expose yourself to anxiety-provoking situations without engaging in compulsions, teaching your brain that discomfort will pass on its own.
4. Practice Mindfulness
- Stay Present: Focus on the present moment rather than the need for things to be perfect.
- Acceptance: Accept uncomfortable sensations without trying to change or avoid them.
5. Challenge Your Thoughts
- Cognitive Restructuring: Identify and challenge irrational beliefs regarding your inability to tolerate feeling wrong and on the permanent nature of feelings.
- Reality Testing: Ask yourself if the discomfort is truly intolerable or if it’s something you can manage.
6. Develop Competing Behaviors
- Alternate Actions: When the urge to perform a compulsion arises, engage in a different, healthy behavior.
- Delay Techniques: Postpone acting on compulsions for a set period, gradually increasing the delay over time.
7. Build a Support System
- Talk to Others: Share your experiences with friends, family, or support groups.
- Professional Help: Seek guidance from a therapist experienced in treating OCD.
8. Create a Hierarchy of Exposures
- Gradual Exposure: List situations that trigger your OCD from least to most anxiety-provoking.
- Step-by-Step: Start with easier tasks and gradually work your way up the list, practicing ERP at each step.
9. Celebrate Progress
- Acknowledge Small Wins: Recognize and celebrate even small steps towards managing your OCD.
- Positive Reinforcement: Reward yourself for facing fears and resisting compulsions.
10. Live a Full, Rich Life
- Pursue Interests: Engage in activities and hobbies that bring you joy and fulfillment.
- Embrace Discomfort: Understand that it’s possible to live a meaningful life even if discomfort occasionally accompanies you.
Conclusion
Tourettic OCD can be challenging, but with the right strategies and support, you can manage symptoms and lead a fulfilling life. Recognizing the signs, understanding the treatment process, and practicing coping techniques are essential steps toward obtaining freedom from this condition. Remember, discomfort is temporary, and you are strong enough to tolerate it without resorting to compulsions.
