HW Module 3: Intolerance of uncertainty
Module 3: Intolerance of uncertainty
The need for certainty is significantly higher among people with OCD
Uncertainty/doubt is often hard to endure
This includes feeling like things are "not just right" (e.g. "I see that the light
is off, I sit in the dark, and yet I am not sure if the light is turned off.")
Patients with OCD often try to resolve uncertainty by acting out…
Compulsions (e.g., excessive hand washing), rituals, and reassurance
seeking
Further avoidance and safety behavior (e.g. not touching door handles,
only touching door handles with gloves on)
However, the feeling of certainty is fleeting and it is impossible to prevent all
possible dangers
Emotional reasoning
The feeling of uncertainty activates a region of the brain, named the fear
center
When the fear center is activated, we focus on what could be threatening in
the environment
The fear actually makes the situation seem dangerous ("I'm scared, thus, it
must be dangerous!", "I feel insecure, so something is wrong here. I must
have made a mistake.“)
Our feelings do not always reflect reality!
Recognize uncertainty as a symptom of your OCD and try to gain some
mental distance from it
Counter your OCD! Find a phrase that helps you to distance yourself from the
obsession and tolerate the feeling of uncertainty
What can you do?
Exposure with response prevention is the most effective treatment for
patients with OCD. If you already have experience with this, review your
previous exposures
How does it work?
- Gradually confront instead of avoid situations or stimuli that can
trigger obsessions and compulsions
HW Module 3: Intolerance of uncertainty
- Not carrying out safety behaviors and subsequent
compulsions/neutralizations
Exercise 1:
Find a phrase that helps you recognize anxiety and uncertainty as a symptom
and gain some mental distance from it. Examples:
This is my OCD!
The danger seems real to me because I feel anxious! The feeling itself is
not harmful.
It is only a feeling or a thought - it is not reality!
I accept not knowing for sure if I have done that correctly.
100% certainty is impossible; therefore, I am willing to take the risk.
I am calling the shots in my life, not my anxiety or OCD.
Note your personal phrase here:
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Supplement: Depression
Even healthy people suffer from sadness, bad mood, lack of energy, and low
self-esteem on some days, e.g. after a crisis
Clinical depression: symptoms persist longer (at least 2 weeks) and reduce
quality of life and ability to function
Depression often occurs with OCD: Depression often results from multiple
problems associated with OCD, e.g. social withdrawal
Typical cognitive biases, especially overgeneralization (I am always unlucky)
can contribute to the maintenance of depression
What can you do?
Refrain from "black-and-white" thinking and formulate more helpful /
balanced explanations for mishaps and other negative incidents
Important: Be specific. Avoid generalizations such as "always" or "never"
as well as exaggerated terms for oneself, e.g. "worthless, bad"
HW Module 3: Intolerance of uncertainty
Do not jump to conclusions directly from yourself to others! Just because
you see yourself as worthless, ugly, or untalented does not mean that
others see you the same way à There are very different ways of looking
at things and different standards
Exercise 2:
Overgeneralizations
Do you tend to overgeneralize? Become aware of it and replace it with a more
adequate appraisal. Add your own examples.
Event Overgeneralization Helpful Appraisal
You can no longer close the "I am fat and ugly." "Too bad the pants no
button of a pair of pants longer fit. Either I've gained
weight or it's because they
were in the dryer for the
first time. My beauty does
not depend on a few
pounds."
You have failed an exam "I never succeed, I'm a "Yes, I did not pass this
failure!" exam. That is annoying. I
have already passed other
exams. I will do my best for
the next one."
HW Module 3: Intolerance of uncertainty
Exercise 3:
Remembering your strengths
Tasks:
1. Consider your own strengths
2. Imagine a concrete situation in which you can show these strengths
3. Write down your strengths and according situations
Example:
Strength: I have an eye for decorating.
Situations: Last week I helped a friend redecorate. That was a huge help for her.
Strength1:________________________________________________________
Strength2:________________________________________________________
Strength3:________________________________________________________
Situations:________________________________________________________
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Notes
Space for unanswered questions or problems that have come up or experiences
that you would like to talk about in the next session:
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HW Module 3: Intolerance of uncertainty
Other notes:
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