The ACT Workbook for OCD by Marisa T. Mazza

Author:Marisa T. Mazza
Language: eng
Format: epub
Tags: OCD;obsessive-compulsive disorder;obsessions;compulsions;intrusive thoughts;ACT;CBT;ERP;CFT;DBT;fear;avoidance;anxiety treatment;and exposure therapy;CBS;underlying mechanisms;process-based behavioral science;transdiagnostic therapies;OCD relapse
Publisher: New Harbinger Publications
Published: 2020-04-27T20:36:27+00:00

Reflection: Hooked on Your Thoughts

People have shared that when they are hooked, they notice that they are not as present in their life and not as connected with feelings, people, and values. What do you notice when you are hooked?

When you believe your thoughts are true, you are likely to act accordingly. For example, when I am hooked on the thought I will never be happy, I feel sad and hopeless and spend more time on avoidance behaviors like binge-watching my favorite TV series and drinking wine.

We are more likely to stay hooked when we react to a thought as though it were the real thing. So, to use the same example, when I am hooked on the thought I will never be happy and continue to believe that this thought is true, I am more likely to spiral into more thoughts along those lines: My life sucks. It will always suck. What did I do to deserve this? I am such a failure. And as a result, I feel sad and hopeless and I engage in what I like to call a pity party and the aforementioned avoidance behaviors, which won’t bring me the happiness I want in the long run.

As another example, you could be hooked on the thought Something bad is about to happen. If you believe this thought is true, you will focus on all the things that could go wrong and the urge to escape, and you will most likely act accordingly.

The problem is that sometimes being hooked can be useful—such as believing the thought If you look both ways, it will keep you safe and looking both ways—and sometimes it isn’t, as was the case with Emily when she got hooked on her OCD thoughts. The trick is being aware when you are hooked (you can label it as thinking or hooked) and then getting curious about whether or not continuing to be hooked would be helpful—that is, will it get you closer to your values-based behavior? If not, you may choose to unhook, which will give you further distance from the thought so you can ask yourself what’s important to you and choose how to respond. You will practice these unhooking skills in chapter 7. For now, let’s review some thoughts that many people tend to stay hooked on. Familiarizing yourself with these sticky thoughts may help you notice when you are hooked so you can unhook and engage in behaviors that are meaningful.

Sticky Thoughts

Researchers have identified a number of sticky thoughts, or thoughts that people commonly get hooked on and have trouble letting go of (Obsessive Compulsive Cognitions Working Group 2005). I encourage you to notice what your sticky thoughts are and what happens when you get hooked on these thoughts.

Core Beliefs

Most people get hooked on one or more core beliefs, or judgments, about themselves, others, and the future. Common core beliefs include “I’m unlovable,” “I’m incompetent,” “I am a failure,” “I’m not good enough,” “I am unsafe,” “I am bad,” or “I am worthless.

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