OCD: 3 Things to do if You Don't Have a Positive Support System by Robyn Tamanaha, LMFT
Living with Obsessive Compulsive Disorder (OCD) poses significant challenges, often leaving individuals feeling alone and unsupported. The absence of positive social support can exacerbate the already existing struggle for someone living with a diagnosis, such as OCD. Negative social support can also fuel feelings of rejection, misunderstanding, or heightened stress levels.
What can be done
If you are not surrounded by the proper type of positive social support, there are steps that can be taken to address this sense of loneliness, including connecting with individuals or groups of people who will be there for you to provide support.
#1 Cultivate Self Compassion
It's not uncommon for individuals living with OCD to harbor negative feelings about themselves, which can lead to a dangerous downward spiral of shame, hopelessness, and harsh self-criticism. Given the taxing nature of OCD, it is crucial to avoid self-judgment, especially since others around you won’t fully understand your struggles. Practicing self-compassion is one important step you can take towards combating negative self-evaluations. I recommend “The Self-Compassion Workbook for OCD” by Kimberley Quinlan, LMFT. This resource provides valuable information and activities designed to help manage emotions, reframe self-criticism, and practice self-kindness.
#2 Connect with others living with OCD
Over recent years, in an effort to decrease the shame and stigma surrounding mental illness, a growing number of people have started sharing their journeys. This has been carried out through blog posts, podcasts, and other social media platforms. Engaging with these narratives have left many feeling validated and understood, discovering a sense of belonging within a community of individuals who share the same diagnosis.
Here are some examples:
Purely OCD: Lauren Rosen and Kelley Franke are OCD Specialists who are also living with OCD. During their weekly podcast you'll learn about the ins and outs of Obsessive-Compulsive Disorder (OCD) treatment from their perspectives as therapists.
OCD Doodles: Laura is a scientist and mother, who is living with OCD. Her social media platform shares accurate information, displays content portraying how people live with OCD, and provides resources that give hope and inspiration to obtaining treatment.
Novelist John Green: John Green, acclaimed American author who wrote the best selling book “The Fault in Our Stars,” has been living with OCD for the majority of his life. In this interview, he discusses his experience with OCD and its influence on his book “Turtles All The Way Down.”
Clint Malarchuk: Clint, former professional hockey player, started experiencing OCD at a young age. In 2015, Clint and his wife spoke at the International OCD Foundation conference, and has continued to be a mental health advocate spending his time raising awareness for OCD and other diagnoses. He continues to attend events surrounding mental health, OCD, and depression in retired athletes.
#3 Join a support group
This is where other individuals connect and have the opportunity to understand your experience with OCD because their story will have similarities to yours. Notice I put “similarities.” Within these groups, you will have the chance to share your unique journey and struggles while learning from others. The International OCD Foundation has a directory with a list of support groups that are specific to location, age, and culture/identity.
#4 Try ERP therapy
OCD often manifests through compulsions and avoidance behaviors that are intended to alleviate fears. Unfortunately, this only perpetuates the vicious cycle and feeds into OCD. However, through Exposure & Response Prevention (ERP) therapy, the individual can take control of their life, rather than be ruled by their OCD.
Below are a few reasons to try ERP:
You will learn how to break the OCD cycle
You will be able to experience distress without it dictating your behavior
You will be more present with the people and other relationships in your life
You will be able to use ERP strategies when confronted with everyday challenges
You don’t have to do this alone. I specialize in treating Obsessive Compulsive Disorder and use Exposure & Response Prevention with my clients. If you are interested in receiving therapy with me, let’s schedule a free 15-minute phone consultation.
I can provide therapy. My office is located in Irvine, which is near Newport Beach, Orange, Fountain Valley, Costa Mesa, Anaheim, Huntington Beach, Mission Viejo, Laguna Niguel, Aliso Viejo, Laguna Hills, Tustin, Seal Beach, and beyond. I provide video therapy to individuals who live in California, including Orange County, San Diego, Los Angeles, Santa Barbara, San Francisco, at more. I work with OCD, anxiety, depression, bipolar disorder, and Asian American & Pacific Islanders.
Disclaimer: This information is being provided to you for educational and informational purposes only. The topics being discussed are meant as a self-help tool for you own use. It is not psychotherapy or counseling. This information is to be used based on your own judgment. If you need to speak with a professional, you should find one local to you and contact them directly.