"Maybe, Maybe Not" Technique Makes OCD Feel Worse?

Freya contacted me with a question about using the 'maybe, maybe not' technique for OCD and intrusive thoughts.
For her, the 50-50 probability of 'maybe, maybe not' feels like it's making her anxiety feel worse.
It can be helpful to remember that this technique, and other non-engagement responses, isn't meant to lower anxiety or make it feel better in the moment.
It's a way to not get tangled up in the thinking. And it's 'maybe not' rather than 'probably not' to keep it as blunt as possible. Otherwise we could start weighing up the probabilities and getting sucked in that way. Saying 'maybe, maybe not' could become another compulsion too, if we're using it to get the anxiety down.
And either way, in therapy or not, there are lots of other options too.
Sometimes a wording change. OK 'yeah whatever'. 'whatevs'. 'OK boomer' I've heard people use. I had a client who would say to their OCD 'OK Boris, whatever you say'...
The uncertainty and anxiety can stick around a while, but we're not acting on it or feeding it.
And there are other techniques to help us get on with our present while having the doubt, the feeling. Slowing down a little and using our senses: what do I see, what do I hear, right now. Urge surfing, dropping anchor. Letting that wave of anxiety or distress rise and fall by itself.
It doesn't always feel easy and it can take a while to get the hang of these things. It can really help to practice 'maybe, maybe not' with a therapist, as part of an exposure and response prevention (ERP) plan.
So thank you Freya, great question. For anyone trying this approach remember, it's not to fix the feeling. It may even provoke the uncertainty, at least at first. OCD doesn't like being shut down.
But that thought is another cold-caller of the mind, and you're hanging up on it.
#ocdtreatment
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The information provided by Jason Dean is solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or sexual health conditions. Although Jason Dean is a psychotherapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your doctor before making any decisions related to your physical or mental health.