How to STOP Compulsive Rumination for GAD and OCD
ฝัง
- เผยแพร่เมื่อ 16 ม.ค. 2023
- Rumination is probably the most common compulsion that feeds the anxiety and OCD cycles, especially for people that have OCD with mental compulsions instead of physical compulsions.
DO YOU NEED HELP WITH OCD & ERP?
👉🏼👉🏼👉🏼 If you are tired of your OCD and need help treating it with ERP so that you can feel better, I can help you.
Find out more about my COURSE for OCD here:
paigepradko.com/ocd.
👉🏼👉🏼👉🏼 Here is a link to a FREE SELF ASSESSMENT for OCD:
www.paigepradko.com/ocdquiz
👉🏼👉🏼👉🏼 Here is a GIFT for you. A PDF for The Top 10 Things to Know to Practice ERP for OCD, Phobias & Anxiety:
www.paigepradko.com/erp
Here is a link to the VIDEO I recommended called, "Brain Hack for Anxiety and OCD":
• Brain Hack for OCD & A...
Here is a link to the VIDEO where I discuss Michael Greenberg's writings on Rumination being a similar thinking pattern as solving a math problem:
• How to STOP Obsessive ...
If you suffer from GAD, generalized anxiety disorder, you may find yourself ruminating on lots of different worries. It likely feels like it happens automatically but it is a conscious behavior that has developed into a bad habit. If you have OCD, your rumination likely reinforces your particular OCD theme or intrusive thought you are experiencing at the moment.
You might have wondered about the difference between an intrusive thought and rumination?
An intrusive thought is an unwanted thought that feels uncomfortable, scary and sometimes even terrifying. It makes you doubt what you have always known to be true about yourself.
In comparison, rumination is mental activity that is a response to your unwanted thoughts and feelings. Rumination can become compulsive when you attempt to go down that black hole of figuring something out to make yourself feel less anxious.
The first step in stopping rumination is recognizing when you are doing it.
When you notice yourself in the act of ruminating, Label it. Call yourself out. Say, “I’m ruminating.” Then, give yourself permission and a directive to stop.
Several ERP techniques are effective in stopping rumination.
I recommend my I. A.M. method and will leave a link to a video called Brain Hack for Anxiety and OCD where I describe that technique in detail. I also made a video on rumination in the past where I discussed Michael Greenberg’s writings about how rumination is the same kind of problem solving brain activity we use when solving a math problem or planning a party.
You can practice stopping rumination by using a different problem to solve. For example, try to solve a math problem or what to make for dinner, and then stop solving it. It sounds so easy when you describe it like that, but when something becomes a compulsive habit, of course it is not as easy. We develop habits over time, but we can also break those habits.
👉🏼👉🏼👉🏼 SUBSCRIBE here to learn more mental health tips and techniques:
th-cam.com/users/PaigePradko...
👉🏼👉🏼👉🏼 SIGN UP for my NEWSLETTER for more treatment tips at:
www.paigepradko.com
👉🏼👉🏼👉🏼 FOLLOW ME at the social media sites below:
/ paige.pradko.therapy
/ paigepradkotherapy
DO YOU NEED MORE HELP?
👉🏼👉🏼👉🏼 WORK WITH ME in my COURSES and private support groups here: www.paigepradko.com/courses
Here is a special discount code for 10% off Paige Pradko’s online courses for TH-cam subscribers: YTTENOFF
How can I help you? Feel free to SEND ME A MESSAGE. I would love to hear from you.
www.paigepradko.com
Until next time...I will see you in session,
Paige
Music Epidemicsound.com
Monument that Will Be Forgotten by Hannah Lindgren
Lotus Pond by Syntropy
Clips and pictures - Google and Pexels
Video Editor Jamescopy23@gmail.com
(Although Paige Pradko is a licensed psychotherapist, the views expressed on this video and this TH-cam channel including comments or any related content should not be taken for medical, psychological or psychiatric advice. Always contact your physician and mental health provider before making any decisions related to your physical or mental health.)
#paigepradko, #OCDwithPaige, #rumination, #ERPforOCD, #helpforocd, #ocdtreatment, #ruminating, #OCD, #PureO, #OCDrumination, #obsessivecompulsivedisorder, #PureOOCD, #unwantedthoughts, #intrusivethoughts, #ERP, #exposureandresponseprevention, #OCDtreatment, #treatmentforOCD, #OCDtherapist, #cantstopruminating, #compulsion
👉🏼👉🏼👉🏼SELF ASSESSMENT for OCD:
www.paigepradko.com/ocdquiz
👉🏼👉🏼👉🏼 A PDF for The Top 10 Things to Know to Practice ERP for OCD, Phobias & Anxiety:
www.paigepradko.com/erp
👉🏼👉🏼👉🏼 Learn how to do ERP the right way: OCD course
www.paigepradko.com/ocd
👉🏼👉🏼👉🏼 Coupon Code for 10% Savings on Course for my TH-cam Subscribers
YTTENOFF
Rumination is so hard to deal with. I suffered with it really badly couple of years ago and experienced it again the other day when a co worker really pissed me off. Even tho I accepted it and acknowledged that I was ruminating still stuck with me for the whole night and even the next day. The hardest part about rumination is even tho you acknowledge it and you're aware of it the emotions and thoughts that still linger feels so real and can easily take your mind back down the rabbit hole. Which is why people who ruminate may spend the whole day having to keep reminding themselves that they're ruminating and that it's all in their mind and to ignore the thoughts but that in itself is so mentally and physically draining plus trying to work or take part in something at the same time is almost impossible. I'd never wish rumination on anybody it really is torture. When I explain what rumination is to people I tell them it's like getting a song and dividing it up into different parts and then mixing the order of the parts of the song and then have that on repeat from the moment you wake up to the moment you go to sleep
You gave an excellent explanation on how agonizing it can be and how difficult it is to stop. You do have to keep interrupting your brain and refocusing on the present moment and not the story in your head.
I feel like this all the time but doctor's say its anxiety. I've been struggling for so long this comment and the video actually helped calm me down and think about ways to improve so thank you so much I always feel so alone and crazy.
@@my_slifestyle_2667 it really is tough and I’m hoping you’ll recover from it as quickly as possible. Check out the channel called OCD recovery. They talk about ruminating and obsessive thinking and what mistakes we make that actually fuel the rumination instead of fixing it. The key really is to keep practicing letting the thoughts and emotions come and go. It’s not that you’re ignoring them it’s that you’re just watching them pass without getting attached to them and believing them. Also don’t make recovering from rumination a " I have to stop this as soon as possible this is my only priority" thing, because you end up constantly checking if the rumination is getting better or worse and that just fuels the rumination more because now you’re fuelling the anxiety of ruminating. Hopefully this makes sense but definitely check out the channel I told you about. I’m still dealing with rumination nearly every day and although it’s better than what it was a few years ago it still can be draining sometimes but it takes a lot of time and patience and consistency in detaching yourself from the thoughts and emotions
Agreed
Yes but imagine it's a song you hate hearing too!
I am constantly ruminating past negative experiences. I want to scream when it happens. I'm so frustrated. I'm in therapy now and I'm learning to stop myself when I ruminate, but it still gets me stressed out and upset when it happens. I've accepted the past and I just want to be happy and move forward. I am trying to do more social things like go to the YMCA and make new memories and learn things I enjoy again. The rumination is the biggest problem I have right now. I'd say it happens every hour at least. It's exhausting.
Hi Kathleen. Mental compulsions like rumination about past events is torturous. Yet, it is possible to make progress by focusing on response prevention. Be as compassionate to yourself as possibly. Beating yourself up is not going to help. We are all human and perfection in doing ERP or in anything for that matter is just not possible. You being aware of the rumination when it happens gives you opportunities to interrupt it. ❤️
Every hour, i am having it every second
I read my horoscope and it said to monitor a certain thing that I always worry about and I just can't stop
Listening and singing along really calms the nervous system and vagus nerve in dealing with rumination it's a great tool that has helped Me in recognising when I do and how to sooth the hypertension response
Don't worry... I am on the same boat.... But I have stopped getting frustrated and angry because I have learned its not only me... This happens which a lot of people... So just hang in there... It will pass with time.. Really
Yes - I made the most progress in my recovery when I began to understand rumination as a compulsion and the reason for the compulsion is a safety behaviour that has become a habit. Then it really was simply labelling it and then stepping away from it and just leaving it be. I learnt that rather than do something to stop it was stopping doing things and then carrying on with life not replacing the thoughts, or pushing them away or redirecting my attention it was just to leave it. Although tricky to begin with, i noticed the compulsion and let that energy just sit there over time i got really good at spotting compulsions and then it became much easier. Honestly I was quite shocked how effective and simple doing this was - it also showed me that 99.9% of anxiety (and depression) is rumination that constant spiral of to solve an unsolvable problem - there is no need to find the answer. The other thing that was helpful for me was when my friend who recovered from OCD told me after I said I don’t know what to think about instead of ruminating. She said prior to struggling with anxiety did you go about your day wondering what to think about? I said I guess not and realised I just went about my day - my mind moving about me not trying to control or analyse it. This was a revelation, simply don’t do anything - it was simple. After a while my anxiety literally faded away more than it had ever before - i was like ‘you have to be kidding me’ 🤣🤣🤣 we really like to tie ourselves in knots when the answer is so simple! thanks 🙏
Thank you for sharing. You are absolutely correct 😊
Any advice?
Thank you for sharing, but I don't think 99.9% of anxiety and depression are rumination. Anxiety and depression have other symptoms, which means you're not correct.
🎉LOVE ALL 🤍🤍🤍👑👑👑LOVE ALL 🤍🤍🤍👑👑👑🎉LOVE ALL 🤍🤍🤍👑👑👑🎉LOVE ALL 🤍🤍🤍👑👑👑🎉LOVE ALL 🤍🤍🤍👑👑👑🎉LOVE ALL 🤍🤍🤍👑👑👑🎉LOVE ALL 🤍🤍🤍👑👑👑🎉LOVE ALL 🤍🤍🤍👑👑👑LOVE ALL 🤍🤍🤍👑👑👑🎉
When I was really struggling with rumination, i started to write a journal. It wasn't particularly helpful in a healing process because I kinda used it as a reassurance, but I just wrote everything I was ruminating about, and when I had urge to ruminate again, I was thinking to myself "no need for that, I got it all on paper".
Yes. Writing it down can be helpful sometimes for people with anxiety but can become compulsive for people with OCD. But, everyone is a bit different.
for me writing things down became a compulsion, everytime a though popped up i would say ''i worked that out already here where i wrote it all down, so then my ocd makes me reread it to make sure i already worked it out, but then when i am trying to reread it i can't get it right the words don't 'click' or make sense in my brain, so i cant accept i worked that out already before so i need to work it all out again @@PaigePradkoTherapy
@@PaigePradkoTherapyi don’t have ocd and it has become quite compulsive for me. I’m not organised and i have paper all over the place- not good
LOVE ALL 🤍🤍🤍👑👑👑🎉LOVE ALL 🤍🤍🤍👑👑👑🎉LOVE ALL 🤍🤍🤍👑👑👑🎉LOVE ALL 🤍🤍🤍👑👑👑🎉
I`ve been ruminating for a long time, didn't even realize its a thing till much later when it become absolutely horrendous to take. I keep re imagining certain unpleasant social situations trying to play out different outcomes. Over and over again.
Now whenever I catch myself doing so I instantly yell in my head -"STOP, Not allowed!" followed by any thing like solving small math problem - sounds easy, its not but once you keep "stopping" yourself this train of thoughts gets easier to halt every time :)
Thank you for sharing 😊
Thanks Paige ! My son suffers from ocd and I have read up so much on ocd in order to help him
He is 27 years old and we have stumbled on therapy only recently as we live in India. Finding a really good erp therapist is really difficult as most therapists here are more general, “ talk” therapists and don’t plan out the exposures that my son needs
So thanks for your advice
Hi Subeena. You are a wonderful mother to search out resources to help your son. I am aware that there are not many resources for ocd treatment in India. There are not many available resources in other countries as well. Your son may be interested in learning how to do ERP through my online course. It has helped hundreds of people treat their OCD. Here is a link should he be interested:
www.paigepradko.com/ocd
I too have been dealing with intrusive thoughts, rumination and I have been diagnosed with OCD. The intrusive thought, which can be very disturbing and distressing, can set off anxiety, if I allow it to. I’ve been in therapy now for 4 years. As someone with strong spiritual beliefs, I have also included short repetitive prayers when the compulsion to ruminate occurs. Also, I journal my thoughts, rather than let them marinate in my brain. I liken journaling to when I have experienced times where I have gotten a stomach flu and, although extremely uncomfortable, I acquiesce to throwing up, which I hate, to allow myself to feel better. It’s all about letting go. For me, it’s been let go and let God help me through these moments. I am 67 years old and this experience has been very different for me, but there is hope. God bless everyone in the responses. I will include you all in my prayers. We are all in this together.
Hi Michael. I am so sorry that you are dealing with intrusive thoughts. Sometimes even repeating a certain prayer if used to stop rumination or rid ourselves of anxiety or the thought itself can become a compulsion. I noticed that you mentioned a few compulsive behaviors that you will want to work on reducing and hopefully eliminating. Offer yourself as much compassion as possible as it is very challenging to deal with OCD.
Paige you are a BLESSING on this earth. I just wanted to be sure you heard that today -- you are touching so many lives with your compassion and guidance and teaching.
Thank you for taking the time to share with me, Amanda. Your comment sure makes me feel appreciated. 🙏🏼❤️😊
LOVE ALL 🤍🤍🤍👑👑👑🎉LOVE ALL 🤍🤍🤍👑👑👑🎉LOVE ALL 🤍🤍🤍👑👑👑🎉LOVE ALL 🤍🤍🤍👑👑👑🎉LOVE ALL 🤍🤍🤍👑👑👑🎉🎉LOVE ALL 🤍🤍🤍👑👑👑LOVE ALL 🤍🤍🤍👑👑👑🎉🎉LOVE ALL 🤍🤍🤍👑👑👑🎉LOVE ALL 🤍🤍🤍👑👑👑LOVE ALL 🤍🤍🤍👑👑👑🎉
I was diagnosed with Generalized Anxiety Disorder 15 yrs ago - never seemed right bc I ruminated about body sensations- especially my heart beat causing sleep issues , fearful of contamination, deathly afraid of sick people, constantly cleaning and need to be in control or Id have a panic attack. But just in the past year I finally found a good therapist that said- you definitely have OCD and health anxiety. I have been watching your videos not googling symptoms and they really help! Thank you ❤
So glad your therapist diagnosed you so that you can seek out proper treatment.
Thank you for your generous social services.
It's my pleasure. Thank you so much. 🙏❤️
Great video on rumination with suggestions that calm the brain. Thanks so much Paige.
Hi Ann. Thank you so much. I appreciate it. Hope you are well. 🙏❤️
good advice! i find myself going what was i thinking about and analyzing my thoughts I am gonna try this!
I hope the video helps you. 😊
Really helpful second time watching thank you
Great to hear!😊
Thank you, Paige, for this video. I always want to fix the feelings and thoughts rather than accept and let them float through without validating or overanalyzing them. Have you done a video on post-event processing anxiety? I would love to know how to debrief social gatherings and events before the rumination starts or prepare ahead of time. I seem to be good in the moment but usually have a list of anxieties and ruminations afterwards.
Hi Susan. I haven’t made a video like that, but I am thinking about how to approach a video on your idea. Some people can get stuck in a rumination pattern if they have social anxiety or tend to sway to a negative interpretation of what they perceive others are thinking about them.
Thanks for your videos
My pleasure 😊
“I’m ruminating, let me stop” then I check to see if I’m still ruminating just to realize that that act in itself is STILL ruminating
Yes. It’s the worst. But you can stop. Keep your thoughts light. Allow the urge to check to float there without actually checking.
Thank you Paige
🙏❤️
I’ve been ruminating since being 13, now I’m 26 and I still don’t know what the thought was. But now because it’s affected me for years and there’s been loads of bad times caused because of the rumination it’s built up a case file in my brain.
I’ve tried meds, therapy, you name it. The only way I get out of it is when I’ve got something else to focus on that involves my health. I also suffer with depersonalisation so when that fires up I forget about it. I can distract myself for so long then it comes back.
Tempted to use mushrooms and see what happens.
Hi Chris. I am sorry that you are struggling with this. Learning to shift your attention takes practice but you can get better at it. It is different from distraction. Think of being in a familiar room at night with a flashlight. You shine it on one item, then you shine it on a different item in the room. You know the first item is still there (the topic of rumination) but you are shifting your focus or attention to a new item or activity. Rumination can become very compulsive and ERP can be helpful for some people. Depersonalization I am sure complicates the situation.
Thank you.
Aloha. I use to have more intrusive thoughts when I was younger and had more brain cells firing full throttle. My intrusive thoughts are getting less as I age because I've gained life experience and have worked through many scenarios. When I do have ruminating thoughts, I write short stories, playing out the entire scenario and now my neurosis is in creative form. I find it really helps.
I love that idea of writing out a creative story. It reminds us that our brains are creative story tellers and that we do not have to assume our thoughts are true or based in facts.
I have GAD (diagnosed) and some traits of ocd (not enough to make a diagnosis) and I suffer from rumination a lot 😢 I know the pain and struggle of it. I work every day to be better and re-route my mind and thoughts ❤
I have a strong desire to improve myself in each sphere of life. Be it studies or RELATIONSHIPS.
There are times when I'm so introverted with people that I don't have anything to talk to and somehow give them the same vibes hence they also don't seem to take interest in interacting with me, this happens quite often w.r.t girls.
Bcoz I really want to improve my conversation with them.
But nowadays I'm feeling the same with everyone around me.
So whenever I sit for studying, these thoughts take my attention and I start to think where I am going wrong and how can I improve like others are so comfortable.
This train of thoughts never lands with a solution and leads me to a state of total helplessness and I'm not able to study also.
For recovering I keep on sleeping until the weight is lifted off my mind.
Shall I consider it rumination...and if yes then how I am gonna improve if don't think about where I went wrong and what shall I do next?
I understand and admire that you want to improve, so much so that it occupies and monopolizes your thoughts at times. And if you ask yourself, does all of this thinking about improving my relationship and communication skills help me? Have you seen yourself making progress because of all of this thinking? I am guessing the answer is likely “no”. That’s because we do not improve by thinking this through, we improve by interacting with people. It is so paradoxical, because those that are not bothered by making a mistake or possibly saying the “wrong” thing, are usually better at social interactions then those that are painstakingly cautious about not making a mistake. My advice is to allow yourself to make mistakes. Allow yourself to be awkward and even openly talk about feeling awkward and uncomfortable. Most people are not looking for a perfect person but they are looking for someone that is authentic and vulnerable and is open about how awkward we all feel when meeting someone new that we would like to get to know better. Try this new approach….and be willing to make mistakes and be awkward and see what happens.
Thank you so much ma'am for replying...I'm very thankful to you for such an elaborated answer and the time you took for me
Actually, I've been taking medicines for anxiety from last 5 years when I was in 12th grade. The symptom was I had to go to pee several times which made me afraid that what if I'll have to go to washroom multiple times in my exams?
That would be so embarrassing and wast my time!
Medicines worked but since then my epicenter of anxiety has changed many times.
Now I am in a professional course
And right now it is like what if I don't study?
How will pass my exams then?
I started being over conscious whenever I sat for studying, I am constantly analysing and judging myself if I am understanding a topic or not.
This makes studying exhausting for me and my results have also been affected.
It was so overwhelming that when my exams was about to start, I left studying at all...and couldn't find any explanation for it
I also wwnt for therapy but my experience had not been good as she didn't talk about the problem much and only made me listen to her audios and made me do candle meditation.
I thought she was only beating around the bush and concerned with her fees.
And today I have come to see the same psychiatrist whose medicines I've been taken so long.
I am writing this message sitting at his clininc waiting my chance to come.
Oh my goodness, i am shocked. The problem that Trent had is exactiy the same problem I had. Ive created a false memory from years and years ago and i cant stop replaying it in my head!! Just knowing that im not the only one in the world doing this is such a relief 😁
I am sorry you have to deal with this. It is called, “false memory” OCD.
Well Paige since watching this video about 20 times in the last couple of days I can actually say that I'm doing better already 😁😁 you're a life changer thank you ❤️
This is so true
🙏😊
Amazing video,Paige! I am currently going through a situation wherein 1 month ago there was an argument between me and my neighbor who is the builder of houses in my community for car parking spot. He and his family have taken over 2 parking spots in our neighbourhood which everybody has equal rights to park. Nobody wants to quarrel with that guy because he is a narcissist. Last month I confronted his son about this and he became defensive saying it is their "right" to park their car over there because his dad built the society and I told them it's not. The conversation ended though in his favor as nobody in my community wants to deal with these guys in general meetings as they are very very confrontational. Since that day, I am ruminating over and over and over how I could have argued more in my favor? Your video is helping but if there are more tips about this, I would really appreciate it. This situation happened in India where I also have a home and where laws regarding these kind of situation are in grey area and not very clear so all these types of situation can only be solved by discussions that this other party is in no mood of having. So I am wondering how to become more assertive in situations like this especially when dealing with verbal bullies and confrontational people?
I am so sorry this happened to you. I can understand your rumination and trying to find a solution. I am proud of you for speaking up, but it sounds like there was no compromise. It is so difficult when there is a power differential in a conflict. If this person you are dealing with was a reasonable person, you could approach him in a reasonable way. You could discuss a compromise about sharing the parking space. But this person sounds like he has very different expectations and feels entitled to these parking spaces. If there is no opportunity for a compromise because this person has more power in the neighborhood, then I personally would not waste my time confronting them. Instead, I might try to develop some kind of working relationship with them if possible. However, if they truly are narcissistic, then there will be no way to make any gains here as they will not have empathy or compassion and will not be willing to compromise in any way. And none of that is your fault or an indication that you are lacking in any quality at all.
Yes ive had alot problems like this
😢
I have this about my family’s safety. It’s hell sometimes.
Yes, we ruminate about what matters to us most.❤️
Hello Paige! Thank you for your continued help through your Videos! I have a request, would you ever consider making a video about a sub type of OCD called False-Memory OCD? I struggle with it, even typing this message I have this worry I have typed something offensive. This struggle has completely ruined my social media life, I consistently fear and have to check if I have accidentally left a negative comment on a post or under a youtube video I'm watching, and if I don't check I worry that the person will unfriend me or wish to harm me. Even though I should be certain I haven't typed anything and definitely nothing mean. It's like I can't let go of the doubt that I have left a horrible comment and it's as if I believe the false memory in my mind.
Definitely. I even mentioned that false memory theme in this video on rumination. Do your best to resist that urge to check back on your comments. And I have that subject on my list. Thank you 🙏
Fantastic content!
Thank you for sharing.
~ An American in Korea 🇰🇷
Hi. Thank you. I appreciate it. How is life in Korea?
@PaigePradkoTherapy Cheers! You deserve recognition for your contribution to helping sort a tough problem.
Living in Korea is a difficult experience in many ways but, it is also very comfortable in other ways. I've been here for over 20 years now. I mostly feel like Tom Hanks in the movie "Castaway". Fortunately, there is the internet.
I've struggled with ruminating intrusive thinking and have best handled it with this:
R - recognize the point or pattern of intrusive thought/ rumination.
A - acknowledge that I am engaging with /in the intrusive thought or ruminating pattern.
A - arrest any thought which feeds into the pattern or amplifies the intrusive thought.
R - redirect, reframe, replace the thought or thought pattern with fried and tested "go to" thoughts.
RAAR
Thanks again for sharing. Your content helps beyond what you could imagine.
Hi Paige, thank you for the videos. What do you suggest if I am not sure (and even psychiatrists aren't) if I have GAD or OCD? I have the "1 in a million" worry with reassurance (googling, rumination) compulsions. ERP has been helping, but I sometimes I feel like it's counter-productive.
Thank you!
There are many people who have both. It sounds to me like you are describing OCD. I would continue with ERP and use the I. A.M. method. Keep working on catching yourself doing it and practice.
I now know they are basically two sides of the same coin, in fact i was diagnosed with both but my therapist explained how they both are very similar. Its not like I have two diseases like say having high blood pressure and kidney disease.
A psychiatric diagnosis is a labelling of a cluster of commonly experienced symptoms that then enable relevant treatment. Eg Both have the same features but the naming is different compulsions are worry with GAD (both are done by the person to try and resolve an irresolvable problem - that doesn’t need solving). I either treated my OCD via ERP and my GAD got better or simply GAD is a manifestation of OCD. Either way it wasn’t important as I am recovered and its great.
I am constantly worrying about the past and future. It is putting a strain on my relationship, even though my girlfriend is very understanding.
Paige, is it rumination or mental checking (maybe they’re the same) if you check to see if you get the same intrusive thought in certain situations? For example, I had an intrusive thought about my child and I feel like I’m constantly wondering if the thought will come up in certain situations. I have Pure O and it’s literally has been the worst thing I’ve ever gone through because it’s attached itself to my child. It’s hard making it through the day with thoughts like “maybe I dont love my child, I regret parenting, etc. The guilt alone is causing me great distress
Hi. I’m sorry OCD attached itself to your child. I always seems to attach to what we care about the most. Your doubts are always the opposite of who you are. Both mental checking and rumination are compulsions and should be resisted and stopped. From your description it sounds like you are likely doing both. Mental checking is when you check to see if you are having the thought. Rumination is when you keep going round and round, thinking the same thought. Analyzing is trying to figure out if this is really true or not. It doesn’t really matter what we call those thinking patterns, they are all compulsive and are only serving to feed the OCD. Allow the thoughts to be there, and shift your attention in the moment to something else. Then, do your best to not check to see if the thought is there, or you will pull it up again.
@@PaigePradkoTherapy thank you. I will try my best to follow this advice. I need to get myself out of this dark hole. It’s hard to believe that even for a moment I started to believe that lies that ocd tells.
I am stuck in a cycle where I get a wave of anxiety for no particular reason and then I ruminate to calm the anxiety.
Then the anxiety comes back and I feel obliged to ruminate again.
It’s relentless.
Do you think that it’s possible that the thing I am actually anxious about is rumination? And trying to ruminate to calm the anxiety is just making it stronger?
If I stop ruminating will there be nothing to feel anxious about because I’ve stopped the behaviour? And there’s also nothing maintaining the anxiety?
Hope this makes sense.
Thank you for the video :)
Yes. It makes sense. Rumination is a compulsion and something that we do on purpose to relieve anxiety. It is difficult, but you can learn to resist the urge to ruminate. You could be anxious about noticing you are ruminating. So, stopping the rumination seems to be solve the problem.
definitely have GAD all mines are health fears
Possibly health anxiety?
@PaigePradkoTherapy my Psychiatrist told me I have Generalized anxiety disorder and lil touch of ocd with ruminating. plus I ruminate over what if I have a heart attack all the time
Hello Paige,
I am writing from Germany.
Thank you for your Videos.
I suffer from intrusive thoughts
about Multiplikation (16x8, 7x 14 etc .)
all ober the day for months.
I am taking medicine 40 MG
Paroxetin. What should I do?
ERP ist Not really working
because there ist no fear
because of the pills.
Or should I practice it further?
I am so despaired!
Hi Susanne.
If the anti depressants are subduing your fear, are you able to tolerate the intrusive thoughts and resist the compulsions? If so, that’s where you want to be.
I am wondering what your compulsions are? Are you compulsively multiplying? Or are you thinking about multiplying? What are your intrusive thoughts about multiplying? I am not quite understanding your core fear, what your intrusive thoughts are and what your compulsions are. ERP is possibly not working because you are not doing exposures on your core fear and you are possibly not resisting the compulsions. Here is a video on core fears: th-cam.com/video/RaOWgFApBRg/w-d-xo.html. I hope this helps.
@@PaigePradkoTherapy
Thank you for your quick answer. My fear ist
top Count/multip
@@PaigePradkoTherapy
Thank you for your quick answer
My fear ist to Count/multiplicate all
day without stopping.
Therefore I am controlling my thoughts
all day long to prevent it
So this become an Obsession
I guess I have no self-confidence and
so I dont Trust myself!
@@susannemichaelis7466 , I understand. You are not alone, many people struggle with counting and adding as well. I am sure when your mind is occupied with competing tasks, like singing or talking, you are not multiplying. You can control the behavior and learn to stop it in the same way as if I asked you to spell a word and then stop it. Dr. Michael Greenberg’s has written quite a lot about this on his website if you would like more information.
Sounds like mindfulness meditation helps, I've got a great app for that
Allowing the thoughts without analyzing them help 😊
There was this person who made a post about my TH-cam friend claiming my friend blocked the person for no reason and I jumped to conclusions and believed the person. I then posted a comment on that person's channel saying I lost respect for my friend. It later turned out that my friend blocked this person for being racist. My friend saw the comment I posted and then he made a post later that night calling me out saying he was unfathomably dissapointed in me and said I had no point in life. I understand his disappointment but it hurt me when he said I had no point in life. I apologized to him months later and he said not to worry about it but he never apologized for what he said to me. I ruminate about this everyday and often ask myself why I even said that. Other people on my friend's channel know about this as well and I'm worried what they may think of me which is another thing I keep ruminating about. This whole situation is making me feel sick even though it happened about 8 months ago.
I’m so sorry that happened. At the time, you thought you were doing the right thing, and if you had known more, you may have made a different choice. We all make mistakes. Every single one of us. It’s part of being human. All we can do is apologize and learn from our mistakes. You have done both. We have no control over someone else and whether or not they apologize. Place your hand on your heart and tell yourself that you are allowing yourself to be human and will accept and forgive yourself when you make a mistake. And you will support your own growth by apologizing when possible and learning from your mistake. Then, give yourself permission to move on, even if occasionally you still feel sad about what happened. ❤️
@@PaigePradkoTherapy Thank you Paige. 🙏
Is it possible to be diagnosed with GAD and OCD symptoms or GAD and OCD, then obsess about the certainty of the diagnosis ? Or doubt you even have OCD because the compulsions are not visible to others?
Yes, all of those descriptions are possible. OCD can be a diagnosis if the person has intrusive thoughts and the compulsions are mental compulsions like questioning and ruminating. The doubt you are experiencing is likely OCD.
@@PaigePradkoTherapy thanks so much for the reply, and your videos are really helpful :)
I m waking up with ruminating about how I m gonna be recovering or how I m gonna improve.. even tho there is no anxious thoughts I still ruminate about how in future i should be behaving when anxiety attacks
It sounds like you are analyzing yourself and your intentions to improve in that example. Do your best to interrupt that thought process. Maybe you can say something to yourself like, “There I go again. It’s time to stop.” Or some other phrase to interrupt yourself.
Pls help! I’m making a voice in my head as ocd thought!it all started when I had harm ocd and I was searching online about schizophrenia! I started checking if I heard voices and the I started making an auditory image in my head of me SCREAMING! That situation is on and off for about 7 years with many ups and downs!now feel terrible! That screaming voice is with me and I feel to repeat this as an urge 24/7! Pls help! What can I do? I tried hard not to ruminate!but it’s hard
Daily meditation observing your breathing gives relief.
Thanks for sharing!
Hi Madam
This OCD and Health Anxiety cause discomfort on tongue ? Like patch? look like an ulcer on tongue ? It’s going and coming …not permanently.. ?
I have never heard of that. I’m sorry. My general advice is to see your medical provider to find out more.
I am not Paige, but on my health anxiety journey I've seen this happen. The stress affects your body in a way that mouth ulcers appear. This, however, should be looked by a professional to make sure the cause isn't something else.
Thanks for that insight, Khora. 🙏
I’m really struggling at the moment with rumination rituals - basically I have a sexual intrusive thought, am very distressed by it, and then I continually replay the thought in order to check that I’m not aroused by it, trying to ‘ neutralise the threat’. Of course this only ends up making it much, much, worse, because then the guilt and shame comes in. Even though I know rationally that I am ruminating and performing rituals, it feels like I am a horrible person.
You are not a horrible person, you have OCD and those are intrusive thoughts. It is difficult, but important that you do not respond to those thoughts, as this is what keeps them coming back. Here is a playlist to help you: th-cam.com/play/PL1lUhuKpYUYqKvEwlGXoRPDu_8blhbaq-.html&si=8Q1pbme27LGvDG3F
Hi my name is mehdi from Morocco Dr Paige pradko I suffered from 2011 from MDD and GAD and I want to ask you if the rTMS are useful in this case ? Thank you 🙏
I am not an expert in regards to rTMS treatment. I would not refer for a rTMS consultation unless the client’s case was resistant to other avenues of treatment.
I have been struggling with this 😢
😥
Is it common to ruminate a lot without OCD? I definitely have GAD. But im not sure I actually have full blown ocd. Just in a really bad time in my life and suddenly im having intrusive thoughts that come and go
I think that what you are describing is experienced by many. It may be more like GAD during less stressful times, and OCD with intrusive thoughts when life is more stressful. Rumination is only helpful if problems are solvable problems.
Unfortunately for me it’s gotten worse, almost consistent. But I’m going to take your advice into account. You are correct though, it is a mental habit learnt. On a positive though, I did get cleared today for ocd. But the ruminations just gotten out of control. I don’t even know what I’m ruminating about half the time
Paige, what do you think about TEAM CBT ???
Hi Gustavo. I was trained by David Burns early in my career. And, I found it interesting that his research that was primarily focused on cognitive work shifted to include empathy work. I liked that change. However, there are certain evidence-based methods that are more effective for conditions like OCD rumination and health anxiety. Cognitive therapies alone may not always cut the mustard. But for GAD, TEAM CBT may be very helpful.
@@PaigePradkoTherapy Hello, this is very interesting Paige. It is worth mentioning that feeling Great book by David Burns has the new Wave for exposure therapy etc... I like Team CBT because they speak about "Tools, not Schools".
@@isladeansiedad thanks for mentioning that. I wasn’t aware that he included exposure therapy in the later editions. That’s a real plus.
@@PaigePradkoTherapy They keep developing tools and more tools, like Cognitive Exposure etc etc. I have read Claire weekes, Reid Wilson and a long list of books. Feeling Great 2022 is quite a good book
How can I stop this when I got a very serious illness that could destroy my life? 😢
Hi Frankie. I am so sorry that you are dealing with an illness. Sometimes the worry can cause more suffering than the physical illness. For compulsive worry about a health problem, health anxiety treatment is recommended. It is treatable through techniques used when treating OCD. I specialize in treating people with health anxiety with and without medical diagnoses. My course is highly effective at teaching you step-by-step what to do to reduce your worry and re engage to the best of your ability in your life. Here is more information:
Health anxiety assessment
www.paigepradko.com/healthanxietyquiz
Rapid Recovery from Health Anxiety Course
www.paigepradko.com/healthanxiety
When i get triggered with death or heart attack incidents my fear is more and difficult to stop it.I imagine myself in ICU. Please guide me.
It is not abnormal to have a fear of death or even having a heart attack. But, it is abnormal to change your behaviors and try to avoid activities and being able to enjoy your life because of it. I have some resources that can help you. Here is a self assessment for health anxiety: www.paigepradko.com/healthanxietyquiz
I have this issue, .
I keep asking useless questions myself and. Yes I getti answers. But, those answers are never satisfying.
And they are useless questions about life / future and a lot of stuff.
Sometimes we have to accept that there are many things in life of which we have no control and will never know with any certainty. We have to find a way to live with the uncertainties of life.
Hi there. I need help. Please help me.
How can I help you? You may send me a message through the contact form at paigepradko.com.
I ruminate 24/7
😢
All day tense rumination, all thoughts are death and disease and bodies ive seen, thinking of family dying, thinking inopriate thoughts sexually all kinds of shit i will not type but its bad , feel like hanging myself to be fair,
I am so sorry you are dealing with those thoughts and images. Do your best to not push them away but allow them to float in the background while you shift your focus to something else in the moment.
We’re all here with you and you can break free from OCD.
Has anyone ever ruminated over ruminating too much? Please tell me this is a common experience of negative feedback 😂
Oh yes, that is very common. People ruminate about why they can’t stop ruminating.
Forcing myself to switch gears or keep my brain busy just never has worked for me.
Ma’am, you mean well, but if shifting attention was something someone could easily do as an effective counter to the condition, then they wouldn’t have ruminating OCD or ruminating GAD. That’s like telling someone on dialysis to just switch on their kidneys. It just kills me, the number of times I have seen professionals in this field tell people with mental health issues to essentially just stop engaging in the condition they literally have. Anxiety disorders inhabit the lizard brain; they are inherently unreachable by higher order thinking. That’s the whole problem. What makes GAD, OCD and conditions like it so maddening is that they posit a terrifying possibility and whisper a way out through a tunnel of logical thinking, or active stifling of the thought, etc, but any mental effort spent at all on any kind of strategy to actively deal with the theme at that moment only exaggerates the condition. Because the lizard brain has laid a stimuli trap on the other side of the bridge, and even acknowledging it with intent to redirect sets affected humans stuck halfway across a bridge they can never cross. The normal ability to simply disregard doesn’t work! That’s also why exposure therapy actually works for phobias. Because time and exposure are meeting the lizard brain on its side of the bridge; inhabiting the malformed, reptilian fight or flight response, giving it a chance to gradually fire and burn out, as opposed to simply trying to tell it in some abstract manner that you aren’t listening to it. What I would tell anyone advising a sufferer to simply “redirect the thought” or other such nonsense is to stand in the middle of a busy highway and try not to acknowledge the semi trucks whistling by. The lizard brain screams to the sufferer that whatever they are worried about is that real and that immediate. It’s being told Freddy Krueger is real, but not to worry, he probably won’t kill you tonight. Try and redirect that thought to what you are going to have for dinner.
Thank you for your comments. I present topics that I have experience using in practice treating people with OCD and using as a person with lived experience having OCD. I appreciate that not every technique is for every person.
Well sir, what do you propose. I would like to hear your counter argument and/or solutions. Thanks.
@@ladysassy Why is the onus on me to come up with an alternate suggestion? If I tell a mechanic they shouldn’t put sugar in my gas tank do I have to then explain fuel system maintenance? I’m not ASE certified, they are.
But I’ll indulge you. I have honestly found that for some anxiety sufferers, like myself, treatment simply won’t work. No amount of therapy, medication, etc seems to be effective. There’s just a chunk of us that don’t respond to these measures.
I think what works in that case is to stop fighting. To practice acceptance of the condition and to live in the fears, to literally sit with them. To stop treatment, cease the medications, stop praying for a cure. For me I had to let go of the mindset of victimhood and the mindset that I was an afflicted person. I had to accept that the overactive fear and stress center is just a part of me, and trying to control it or debate with it or stop thinking about its stressors was as pointless as trying to think one’s way out of any other emotional response. That, and regular, rigorous exercise and good quality sleep. In other words, I have done far better after giving up on mental health care and realizing that no one else was going to help me, and fighting this condition was just going to make it worse. I just need to live with it. In accepting that I will never get better and that this is just going to be part of my life, I have moved further along and had more peace than this joke of a mental health system has ever able to provide me. We have to acknowledge that mental healthcare is a system in its infancy and it is flat out failing many of us. Some of us simply don’t respond to what it sells us. For those of us in that cohort, we may have to accept we can’t be helped, and learn to welcome this neurodivergent aspect of ourselves into our lives.
Note that I’m just talking about anxiety concerns, and even then only those of us who haven’t had success in the system. As the video’s creator said, different approaches sometimes work for others; I agree with her on that and I do appreciate that she means well. I just disagree with the advice.
@@jonathanc.gillespie4897any advice for past memories?😊
Hello mam, i am 16 year teen i have ocd since i was a kid not diagnosed and now if i see even a word like realated to god ghost or black magic or hell and etc u kerp rumminating sometimes about something else it can be problem solving too and can be instrutive thoughts too can the tips you give make me normal like before i am really tensed always anxious and have anxiety of health and school etc
But what about ruminating a situation when another person shared his psycho problems and i cannot stop thinking about it for already 2 months, 80% of my awake time i think about him suffering even if is not suffering!
i take 7.5mg of escitalopram for mild depression, GAD and mild OCD, already taking for 2 months and it helped with GAD but not so well with intrusive thought about that situation… what to do?
I am sorry that those thoughts are bothering you. You are taking a very low dose of SSRI. SSRI’s are prescribed at much higher doses for OCD than they are for anxiety or even depression. You could also begin to practice ERP for those thoughts. Your bra8n knows you are trying to not have those thoughts and are upset by them. Having those thoughts on purpose several times a day while practicing response prevention is a powerful treatment. You can also use the I. A.M. method.
@@PaigePradkoTherapy Paige thank you a lot for your answer. My psychiatrist told me to increase my dose to 10mg, but of course I have read all the side effects that "can" occur and I'm afraid of serotonin syndrome lol...
I am healthy man 29 y.o with a healthy weight and not taking any other meds, I know that SS is very rare to occur if you're not taking other meds, but afraid anyway 😀
Can I ask one last question please?
If I increase my dose to what my psychiatrist said (10mg, and after to 15mg) and will practice methods about you say.
Will I be able to remove this thoughts from my mind?
Thank you in advance :)
You are in control and it does take time to slowly increase your SSRI and decide if the medication is helping. You would already know on day one if you had a serotonin syndrome reaction. It is rare, but it happens immediately and is quite obvious in my opinion. Yet, I understand not wanting to take more than necessary. Combining an SSRI with ERP therapy is the most recognized, evidence-based method for treating OCD. You are on the right path.