Coping with Obsessive-Compulsive Disorder: A Step-by-Step Guide Using the Latest CBT Techniques

by Jan Van Niekerk

Overview

Change your life with the very latest in CBT

Obsessive Compulsive Disorder (OCD) is a condition that affects millions of people worldwide, afflicting its sufferers with obsessive thoughts and fears, and enslaving them to compulsive behaviours with which they strive to cope. Cognitive Behavioural Therapy has been clinically proven to be one of the most effective therapeutic treatments for OCD sufferers, and here clinical psychologist Jan van Niekerk draws on the latest research to offer a practical, stepby-
step approach to coping with the condition. This positive self-help guide helps readers understand OCD and the various treatment options available to them, and uses real-life examples, easy-to-use tools, and practical strategies to enable them to reclaim their lives. The Coping With Series Other titles in this highly regarded series of accessible guides for sufferers of common mental disorders address fears and phobias, anxiety and depression in children, bipolar disorder, and schizophrenia.

Product Details

ISBN-13:	9781780740935
Publisher:	Oneworld Publications
Publication date:	05/01/2009
Series:	Coping With...
Sold by:	SIMON & SCHUSTER
Format:	eBook
Pages:	272
File size:	1 MB

About the Author

Dr. Jan van Niekerk is a Clinical Psychologist in Adult Mental Health, Dept of Psychology, Fulbourn Hospital, Cambridge, with qualifications from University College and King’s College, London, the University of Cambridge, and the Beck Institute. He lives in Cambridge, UK.
Dr. Jan van Niekerk is a Clinical Psychologist in Adult Mental Health, Dept of Psychology, Fulbourn Hospital, Cambridge, with qualifications from University College and King's College, London, the University of Cambridge, and the Beck Institute. He lives in Cambridge, UK.

Table of Contents

Series Foreword x

Foreword xii

Acknowledgments xv

Introduction: Is this book for me? xvii

Part 1 Background

1 Do I suffer from OCD? 3

Types of obsessions and compulsions 3

Who gets obsessions and compulsions? 5

Diagnosis of OCD 6

Distinguishing OCD from related conditions 7

How common is OCD and what is its course and impact? 11

OCD and the family 12

OCD in the media 13

Famous people with OCD 14

When to get professional help 14

Key Points 16

2 What causes OCD and maintains it? 18

Cognitive-behavioural therapy (CBT) 18

How the CBT model can help us understand emotional difficulties 20

How CBT tackles emotional difficulties 21

How CBT makes sense of OCD 21

How can CBT help my OCD? 26

What doesn't help? 28

What helps? 30

Biological explanations and treatments of OCD 33

Which is the treatment for me? 37

A cognitive track or behavioural track programme for overcoming your OCD 38

Which programme is right for me? 40

Key points 41

Part 2 Helping Yourself

3 Meet eight people with OCD 45

How the IBA model applies to our eight people with OCD 54

4 Preparing for self-help 58

Building and maintaining motivation 59

Is it worth it? 60

Can I do it? 61

What do I do? When do I do it? When do I start? 62

Dealing with low mood 64

Strategy 1. Answering and testing your negative thoughts 65

Strategy 2. Getting active 70

Strategy 3. Cultivating mindfulness and acceptance 72

Enlisting the help of your partner, family or friends 73

Key points 75

A Cognitive Track

5 Tackling the obsessional doubt 81

The difference between normal and obsessional doubts 82

Why is the obsessional doubt so strong? 84

The argument (or 'OCDstory') supporting the doubt 86

OCD thinking devices 88

The selectiveness of the obsessional doubt 96

Why do I have obsessional doubts about certain issues? 97

Answering the OCD story 98

Step 1. Identify the obsessional doubts and situations in which you have them 99

Step 2. Identify the OCD story supporting the doubt 101

Step 3. Reflect on the OCD thinking devices used in the OCD story 104

Step 4. Develop the commonsense view 105

Step 5. Practise the commonsense view 113

Key points 114

Examples 115

6 Tackling your thinking about what would happen if the doubt were true and you didn't do the ritual 124

Step 1. Identify your current view 125

Step 2. Develop the realistic view 127

Step 3. Practise the realistic view 136

Key points 137

Examples 138

7 Facing the situation without performing the ritual 144

Ditching the ritual 147

The one-step approach: what to do in the situation 148

Using a graded approach 150

Reflecting on what you've learned from facing the situation and not doing the ritual 152

Tackling your doubts and rituals in other areas 153

Key Points 154

Examples 155

B Behavioural Track

8 Exposure and response prevention therapy 163

How does ERP change my symptoms? 164

Toolbox 166

Treating yourself using ERP 169

Phase 1. Assessment 170

Phase 2. Treatment 173

Using real-life exposure 174

Staying on track 187

Troubleshooting 190

Using imaginal exposure 192

Using loop recording for treating mental rituals 197

Key points 201

Part 3 Staying Well

9 Using a holistic approach 205

Pursuing meaning in your life 205

Exercise and a healthy lifestyle 211

Key points 216

10 Taking stock and staying well 218

Dealing with obsessions and rituals if they recur 218

Reducing the chances of relapse 220

What to do if you feel that you need more help 221

A last word of encouragement 222

Key points 222

Appendices

Appendix 1 General resources 223

Appendix 2 Thought recording form 225

Appendix 3 Cognitive track worksheets 229

Appendix 4 Behavioural track worksheets 235

Appendix 5 Relaxation methods 241

References 248

Index 250

Editorial Reviews

"A wonderfully organized self-help book. I highly recommend this workbook to anyone who has OCD."

Rita Ryan - Assistant Professor of Clinical Psychology at the University of Pennsylvania School of M