As the new year approaches, many people focus on resolutions to create change in their lives. But if you struggle with Tourettic OCD, every day is an opportunity to retrain your brain, teaching it to tolerate the “just wrong” feelings that lead to compulsions and tics. Rather than aiming for perfection, you can learn to live with imperfection and embrace the meaningful moments that come when you’re willing to experience discomfort in the short term for greater freedom in the long run.
Understanding Tourettic OCD and the “Just Wrong” Feeling
Tourettic OCD, also known as Just Right OCD, involves intrusive thoughts and compulsions that create a relentless drive to make things feel “just right.” Unlike other forms of OCD that center around contamination or harm, Tourettic OCD is driven by an intense urge to correct an uncomfortable feeling of “wrongness.” This sensation can lead you to perform repetitive actions—such as checking, tapping, or redoing tasks—to alleviate the distress temporarily.
The challenge with these compulsions is that, while they may relieve anxiety momentarily, they ultimately reinforce the brain’s association between the action and the need to feel “just right.” Over time, this cycle of compulsions strengthens the idea that you must fix every uncomfortable feeling, creating an even stronger sense of dependence on these rituals.
Enter ERP: Embracing the “Wrong” to Find Freedom
Exposure and Response Prevention (ERP) is a form of Cognitive Behavioral Therapy (CBT) that helps you retrain your brain to break free from the OCD cycle. In ERP, you gradually expose yourself to the feelings or situations that trigger the urge to engage in compulsions, without giving in to the compulsion. With Tourettic OCD, this means allowing yourself to sit with the “just wrong” feeling without correcting it.
The goal is to help your brain learn that these uncomfortable sensations, while intense, are not dangerous and can be tolerated. Over time, ERP reduces the power of the “just wrong” feeling, allowing you to live with more flexibility and freedom.
Building Tolerance for Discomfort: Tips for Practicing ERP with Tourettic OCD
- Start Small with Manageable Exposures Begin with small exposures to situations or actions that feel “just wrong” but are manageable. For example, you might practice leaving something slightly out of place or refraining from a minor ritual. The key is to allow yourself to sit with the discomfort without correcting it. Over time, you’ll learn that the feeling of “wrongness” will pass on its own.
- Practice Self-Compassion Alongside Exposures Learning to tolerate discomfort can be challenging, and it’s important to treat yourself with kindness as you practice. Remind yourself that every step toward tolerating discomfort is a step toward freedom from compulsions. Self-compassion can help buffer the stress of exposures, making it easier to persist when things feel difficult.
- Use Mindfulness to Observe Rather than React Mindfulness techniques can help you stay grounded during exposures. Rather than reacting to the “just wrong” feeling, try observing it with curiosity. Notice where in your body you feel the discomfort—perhaps in your chest, stomach, or shoulders—and describe the sensation to yourself without trying to change it. Practicing mindful observation helps reduce the automatic urge to “fix” the feeling.
- Gradually Build Up to More Challenging Exposures As you build tolerance, gradually increase the difficulty of your exposures. This might involve leaving a bigger imperfection or resisting a more deeply ingrained compulsion. Remember, ERP is a marathon, not a sprint. Each step, no matter how small, helps retrain your brain to understand that it can survive without feeling perfectly “right” every moment.
- Celebrate Imperfection as Part of a Full, Meaningful Life One of the most empowering outcomes of ERP is learning that life doesn’t have to feel “just right” to be fulfilling. Embracing imperfection allows you to spend less time managing compulsions and more time engaging in what truly matters to you—whether that’s spending time with loved ones, pursuing hobbies, or setting meaningful goals. Rather than focusing on rigid resolutions, you can choose to live each day with flexibility, knowing you have the strength to tolerate discomfort.
Why Every Day Is an Opportunity for Change
Rather than waiting for New Year’s to set big goals, think of every day as an opportunity to retrain your brain. Building tolerance for “just wrong” feelings takes practice, but the more you engage in ERP, the easier it becomes to let go of perfection and embrace a perfectly imperfect life. By choosing each day to allow discomfort, you’re creating a future with more freedom, flexibility, and fulfillment.
Remember, the goal isn’t to eliminate the “just wrong” feeling but to make peace with it, knowing it no longer has to control your actions. This practice helps you break free from the cycle of compulsions and live in a way that feels true to you. Here’s to each new day as a chance to build the life you want—one imperfect moment at a time.
