It’s Already Done: Strategies for Overcoming OCD

It’s Already Done: Strategies for Overcoming OCD

Written by Hillary Gorin, PhD, LCP

Most individuals with OCD have strict criteria for rituals to ensure their fears do not come true, despite the rituals or compulsions often seeming illogical to someone without OCD. I talk to my clients about how OCD is far from logical and, as you know, if you are reading this and have OCD, rituals do not rationally or logically reduce the level of threat. This appears to be true for most OCD presentations, from fears of contaminating self or others to fears of seriously harming self or others. For example, circling the block repeatedly to ensure you did not run someone over does not decrease the likelihood that you already ran someone over. Instead, it actually might increase the likelihood of subsequently hitting someone because you will be less focused while checking for pedestrians on the side of the road. 

So if OCD is not logical, one strategy that I have seen to be helpful for my clients is to use the phrase “it’s already done.” In other words, if you really did run someone over, it is already done and there is nothing you can do now. If you accidentally poisoned your cat via Chocolate, it will already be done and you will have to deal with the ramifications after. If you accidentally contracted a deadly disease in the Target bathroom, no amount of showers will help reduce the odds of that already happening. It’s already done. 

This ‘it’s already done’ strategy can be a helpful tool in exposure and response prevention, which aims to assist with tolerating uncertainty. One great reason for striving to tolerate uncertainty is because we can’t turn back the clock to prevent mistakes. Mistakes might happen and we will be made aware of them if they do. Your cat will either get sick or they won’t get sick but you will not know without the passing of time, and it must be accepted that the chocolate has already been consumed and there is nothing that can be done about it (and luckily you will know quickly if they did eat it, as they will become very clearly ill!). At the same time, it is highly unlikely that your cat ate the chocolate without your knowledge, especially if this is something you are very mindful of. However, in the very slim chance that your eyes have deceived you, It’s already done. We can’t go back in time. If some awful thing has already happened, then we will have to deal with the consequences which will become apparent to you at some point. Although sitting with this uncertainty feels awful for both people with and without OCD, it is a fact that all of us could accidentally make some awful mistake. Exposure and response prevention therapy aims to assist you with learning to tolerate this strategy, alongside many others, to help you overcome your OCD. 

​If you would like help overcoming your reaction to your intrusive thoughts, call OakHeart at 630-570-0050 or 779-201-6440 or email us at [email protected]. We have counselors, psychologists, and social workers available to help you at one of our locations in North Aurora, IL, Sycamore, IL, and/or via Telehealth Online Therapy Services serving Kane County, DeKalb County, Dupage County, and beyond.