Move closer to OCD fears! How to Seek Uncertainty

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You've probably heard me say, "Seek Uncertainty" but what does this really mean? You may think of this as a way to move closer to your OCD fear. This is exactly how exposure and response prevention works. Let's go through how to move closer to your OCD fear or topic and lean in a little further.
DISCLOSURE: Although I am a licensed therapist. This video is not intended to replace medical advice. This is for information purposes only and should not be used to replace the guidance of a local mental health professional.
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[@ocdandanxiety]

Do you step closer to your OCD or tend to pull away? What works for you? 😃

[@clementfer]

OCD and Anxiety I have a question. What if you really get sick from holding the “contaminated” game controller, without cleaning yourself after? Wouldn’t that make your OCD worse the next time? I mean exposures are great, but I keep thinking what if you worst imagination comes true...and makes your OCD even worse after...

[@sydneyproulx5174]

I get freaked out by any silence in my relationship and worry that it means we’re incompatible, ran out of things to talk about, aren’t right for each other...etc. So yesterday I came to his place after work and was feeling really tired, we threw on a show and I layed in his arms, fell asleep for some of the show and we barely chatted like usual. It was actually kind of comfortable after the anxiety went away. This is the best thing I’m conquering! Thanks for the vids. :)

[@NintendoFan8877]

Sydney Proulx I’m the same with that too and aww I hope you beat ocd ❤️

[@ocdandanxiety]

@@clementfer The point of exposures isn't the insure that the fear won't happen. Its to teach the brain that regardless of the outcome you're willing to step closer to the threat. Most of the time the fear doesn't happen but it doesn't mean it won't. This is the uncertainty that we must live in. If someone gets sick from doing an exposure, they can have the chance to learn that the worst-case actually isn't so bad. 👊

[@ocdandanxiety]

@@sydneyproulx5174 Thanks for sharing Sydney! That's an awesome experience! Way to go!

[@henryzhao4622]

Hi Nathan you played a big part in saving my life thank you

[@SKRithvik]

Seek uncertainty? My entire body seems to be in pain whenever I stay with uncertainty 😅

[@jakeharris1242]

Same

[@jordanhaynes9728]

@@jakeharris1242 stay well and strong xx

[@jordanhaynes9728]

stay well and strong xx

[@jakeharris1242]

@@jordanhaynes9728 thank you so much! I'm doing slightly better now.

[@jordanhaynes9728]

@@jakeharris1242 good I'm glad personally I struggle with uncertainty I have these horrible ocd thoughts that can be quite daunting and not getting certainty if they are true or not its about like responsibility ocd x so yeah bit meh but doing what i can x

[@mirp124]

I have pretty debilitating emetophobia and one of my DANGER ABSOLUTELY DO NOT EVER EAT foods is shepherds pie because when I was like 6 or something i ate it for dinner and threw up the next day. So 12ish years later my dad made shepherds pie and I summoned every ounce of courage that I had and ate that shepherds pie even tho I was panicking the whole time. But I did it and I didn't get sick and I'm okay and that had been a HUGE step towards my recovery(?) from emetophobia

[@samia6888]

Extremely proud of you for facing your fears!

[@pastelteaaniiii]

Absolutely gold advice. I can feel my head burst out due to all the cortisol pumping but i will stare right at something i assumed "scary"

[@giannis6552]

I am experiencing a major set back during this week after months of doing fine. Although I am at a state where I am feeling I am not going to be able to find my way out this time, this video is really helpful.

[@mimihagger7250]

This channel is amazing honestly please don't stop

[@iluvj50]

Hi Nathan, I think your videos are great. Please keep 'em coming! I do, however, disagree with your point about being able to see the future alleviating uncertainty. For example, staring at a stove in the "off" position is pretty certain. However, OCD generates feelings that makes the sufferer unable to feel certainty and is what keeps the sufferer going back to check repeatedly. Ultimately, I think it's feelings that impact us the most and OCD can resonate so powerfully that it overrides situations where certainty is staring us in the face. Doing Exposure Therapy requires a lot of bravery to act in spite of the bad OCD feelings and may very well lead to positive feelings once a healthy state of mind is restored.

[@eneida1988yaneli]

So glad I found your channel. I have severe OCD and feel stuck. I've been doing everything "possible" to get better and I keep getting stuck. This is the first video I watch.... I'll start watching the rest.

[@sr.rodriguez4816]

Im new at this channel too and I like the way he explains. How did it go for you, is there a video you would like to recommend that has been helpful for you?

[@Davidbowie2025]

@@sr.rodriguez4816 yeah I've only watched him a couple of weeks

[@iamthefiremanjj]

You are awesome brother thanks for all you do

[@gabbouissoumota6581]

Simply incredible! Thank you SO MUCH

[@chupikaboi4414]

This is all amazing

[@ocdandanxiety]

Thank you so much my friend!

[@ibrahimsalah8386]

Your videos are Truely great

[@ocdandanxiety]

Thank you so much Ibrahim! This means a lot! 😃

[@AbdulRahim-eh3gt]

I have HOCD. I just can't tell what that 'H' is in that word. It's so disgusting to talk about it. I just can't focus on anything. My exams are going on and I'm unable to focus on my studies. Because when ever start studying, this HOCD thing comes in my mind and I get back to my work of reassuring myself that I'm straight. I just want to get rid of it. I hate it. Please help me 😭. I don't even know what ERP therapy is and Don't know how to do it. I'm just suffering everyday because of this. Please help me brother.😭 I'm posting this comment on every hocd video of yours , hoping to get a response of getting better.

[@ocdandanxiety]

I am so sorry that you're struggling. The video coming out next week is on this exact thing I hope. it can be helpful for you! 😃

[@samia6888]

Are you feeling better now?

[@thegamingrelish9272]

I ruminate a lot about everything. Past relationships, arguments I have with people I know, the meaning of happiness, etc… if I don’t know the answer of something or I don’t agree with something I’ll ruminate about it. I have very little self love and confidence

[@katiec3768]

Thank you for your videos! So helpful!!!

[@uzmaijaz7821]

Absolutely Amazing, Informative and very useful video

[@sheyanderson9498]

I'M TRYING TO STEP CLOSER. I START COGNITVE BEHAVIOURAL/ERP THERAPY ON MONDAY.

[@ocdandanxiety]

YESS! Way to go! I hope it goes well for you!😀

[@madjidtlm7666]

I tried what you said and I have great results in no time i even stopped taking medication i have hocd thank you bro

[@alexandermwenyo9082]

Hi can you please let me know on how you overcame this?

[@haydensmith-se3ii]

@@alexandermwenyo9082have you got HOCD?

[@Starkiller942]

I did this with one of my fears. I don't know how but I am very afraid of having a severe disease, so I started learning more about the disease, how its like living with it. How it would be for me. Basically a what if my fears turned out to be true, it somehow seemed to help. I still struggle because I want to believe I don't have it so I fall back into it and its a struggle BUT I'm better after I learned that my biggest fears are not that bad and I can live normally even if they are true. All of this happened in the span of a week, don't think you have to wait weeks or months or even years to get better. You can start feeling the benefits quickly. For now all that's left is to wait for my doctor appointments.

[@aidenvaresi9621]

How do you know when exposure therapy is putting you at too great a risk? How do I know if I am taking necessary precautions vs being overly cautious?

[@AlexA-lx1sj]

Struggling with this same thing

[@iamdesignerr]

thats my thing too . gosh

[@37izzu]

Wow, never thought I’d unpurposely done ERP before when i dont even know what it was back then. At that moment I was furious with my intrusive thoughts that keeps telling me that my body was contaminated. So instead of washing those ‘contaminated’ part, i touch it with my barehand, and then put it into my face and my wet hair to makes it even ‘more contaminated’, just to mock the thought. For sure i dont immediately feel ease and peace but at least I am satisfied

[@Garf2004]

Hi Nathan, I am an ROCD sufferer and I really struggle with committing to exposures. I feel like I reach a point where the anxiety becomes too much and I fall into compulsion to make it stop. I've noticed I've been lasting longer in the anxiety before distracting myself since beginning to try exposures. Is this normal progress or should I be forcing myself through it? Thanks for the video :) Edit- most of my ocd is based in thought of me not loving my partner for no reason which makes me fixate. So i find it difficult to seek out uncertainty I feel like I just kind of have to wait until it happens. Do you have any advice for this? Thanks.

[@ocdandanxiety]

I'm not able to give advice on specific cases, unfortunately. I do know generally that most of the time when exposures are pretty tough the individual can step down to a smaller step or they may not have all the right components down for how to do it effectively. Usually, it's easier with a therapist to guide you through it. If you haven't seen my ROCD videos they may give some tips on these as well. 🤪

[@ArmyofLove]

I feel that I've managed to last longer after growing courage little by little but will still let someone know if i feel overwhelmed or just go home. Another ingredient here is ego. My natural ego of feeling like I can handle anything is taking a battering during this time in my life though. Im now listening to my limits a whole lot more

[@talithalannan1653]

Thankyou :) your videos are helping me deal with ocd.

[@clementfer]

I always love your videos. Keep producing them. They are really helpful, interesting and fun to watch. I really wish you were my therapist. :)

[@ocdandanxiety]

Thank you so much for the encouragement! 😃

[@fibee8324]

I've been doing a lot of work on my checking OCD and am making some headway (thanks to your videos!) but my question is...what if the 'bad' thing actually happens? For example, I've become obsessed recently with the idea that my teenage daughter has left her tap running in her bathroom which a) might cause a flood and b) is going to make my water bill high. I know that I'm supposed to live with that uncertainty but it's so hard. I HATE myself for giving in to the compulsion and going in to check because I know that I'm perpetuating the cycle. So how do I deal with that? I know I should just say 'so what?' but it could have a catastrophic consequence!

[@ocdandanxiety]

AWESOME! That's a great question. By staying with uncertainty we are accepting that anything is possible. Things do happen sometimes but I often think about the risk and time wasted on the compulsion. For instance, checking a faucet multiple times a day for years is painful and a lot of loss of life. IF it were to ever happen we have to learn that we'll be able to fix a problem and typically it's not as bad as we anticipated it to be. We don't try to fix problem that we "THINK" are problems. It's REALLY tough but gets easier to the more someone can resist the compulsion and stay with the attitude of uncertainty. 😃

[@fibee8324]

OCD and Anxiety thank you for your reply. Yes, I guess a lot of it comes down to accepting that things that we don’t want to happen sometimes will and we can drive ourselves crazy (literally!) trying to control them. And the funny thing is, I’m actually pretty good at handling real problems - it’s the worry and anticipation of the unknown that I find it hard to deal with. I know I just need to keep working at it - I’ve seen definite results when I’ve practiced ERP - I just need to keep the faith - and keep watching your videos 😊

[@dougjones8667]

No more catastrophic than the consequences of your birth.

[@cochi256]

what I've learned from my experience is that in those veeery few times where the "bad" thing happened, I have never ever felt guilty or as if I "made" it happen. It's weird but it's like my true self knows that I can't cause anything to actually happen with compulsions, etc. and that is actually a great reminder that these OCD thoughts lie to you and have no power.

[@ft.meganmccarthy8865]

My obsessions are almost entirely body focused. Obsessions with pain, the movement in my joints, and the symmetry of all my parts. The main fears are 1. That I will pop something out of socket, or injure myself by moving wrong because I've been told by doctors that I'm hypermobile, and 2. That there's something I should be doing to correct it. So my question is, how am I supposed to seek uncertainty with stuff like that? I'm not sure how I could set myself up for exposures without putting myself into a position where it's not unlikely for me to get hurt and further confirm the fear. It's hard to tell where the line is between justifying the fear, and having a valid level of self preservation when my fears aren't *totally* illogical.

[@SnighdhaHalder]

I have understood now that being with anxiety is the only remedy because now ur brain had become fearful in order to rewire it you have to make yourself as a part of the solution understand u and this ocd is not the same how hard it may never stop talking positive to ur own self . Sending love ❤ ❤i am open to advices too and i am there for u. We can.

[@isasofia4633]

I wish you were my therapist!

[@DogMommy.]

Same 🥺

[@wandalewis2540]

When you started rubbing that controller on your face and licked it, I audibly yelped and about jumped out of my skin hahaha I am going to try this today. Love this. It sounds so hard. But I’m up for the challenge.

[@ShivamSingh-qp5dl]

IM ' doing self erp from 1 month And got changed in my intrusive thoughts a little bit. Thanku

[@JackalGoldKick]

Thanks I'll try these. One of the most common ones I did was checking if the oven fully off cause I would fear house blowing up

[@chazzat3113]

I have pocd, I was wondering, what are the the best ways to seek uncertainty with this?

[@jnhzrk6841]

Hey man personally I just let whatever thought I have be there. No matter how disgusting it is, no matter what it tells me, I let it be there, and then I feel upset at letting it be there. And if I don’t feel upset at letting it be there, then I know I’m recognizing it as a false threat. This really works for me so I hope it helps you.

[@neek247]

How do you go out of your way when u have a fear of death?

[@victorias7324]

Amazing, Thank you!

[@cassl4064]

Is it possible to have multiple types of ocd/multiple uncertainties?

[@rodannnkekw2866]

Yes, it is possible

[@anyajoy5259]

Yes.. yes . yes ..absolutely yes

[@Uvvibes]

How do you figure out what your obsessions are, is everyone with ocd always aware of what they are

[@llsnickers2372]

In my experience it’s not always easy to pick up on obsessions and compulsions. Especially if you’ve had undiagnosed ocd for a long time. They become your normal and it becomes as unnoticeable as breathing or blinking. For me, what helped the most was meditating and becoming more in tune with my body. Then it became easier to spot obsessions and compulsions. Another thing that helps is doing your research and really making an effort to understand what ocd is.

[@Uvvibes]

@@llsnickers2372 couldnt agree more * thank you

[@DonaldFranciszekTusk]

How to seek uncertainty in things that you can't expose yourself? Just ignore/accept?

[@benjohnson4907]

Nathan, I've been dealing with breathing OCD for a few months. Recently, it kinda switched/merged with paying attention to my ears ringing (tinnitus). What would the ERP be for these types of things? Just sitting quietly and paying attention to them? My fear is that they will not go away so I'm assuming I need to envision them never going away and living my life with them?? Any help is very appreciated. Thanks.

[@amandabeauregard1494]

Can ocd make you obsess over an accusation about bf that happened a while ago?

[@ocdandanxiety]

It can make you obsess about anything. 😁 if it’s relationship based, you could look at my relationship ocd videos.

[@dman7106]

Are you available for 1 on 1 virtual Counselling?

[@ocdandanxiety]

I can only see those who live in Utah or Texas. The states I am licensed in. 👍🏻

[@ericyt-db1kf]

I have ocd 2yrs and few months. I know the step for treating it but i always afraid :< always worried. But I'll try my best

[@steve19800]

You can touch the joystick and prove whether you will get sick or not. But how can you test something that can't be tested since you don't know the result, for example, fear of going to hell?

[@ocdandanxiety]

Good question. You choose to live uncertain about it and teach the body to not react to either answer. "I may or may not go to hell."

[@steve19800]

@@ocdandanxietyBut do we all want security and safety? How do you possibly feel safe and secure while something unsettling and uncertain inside?

[@plumpapaya7084]

Hi, I think with some abstract fears like that it is important to have some grounding techniques. I can never resolve any loop I'm stuck in with abstract concepts like that without grounding. If anything, I end up getting paralyzed. What helps me is talking to other people about it, and kind of 'realising how ridiculous' a certain thought is. And if 'ridiculous' doesn't help, then more objectively how 'extreme' a certain thing is. And how 'extreme' things generally aren't reflective of reality. Prove that to yourself by considering how many things in real life have blurred lines and nothing is clear cut or black and white. Challenge the thought in some way with the help of others you trust. So putting things into perspective with the help of others is useful. Long term solution is also make sure to question/investigate why you have certain fears like that (so basically OCD is the obsessive aspect of it, but why that particular fear came up in the first place could be for another reason... maybe you grew up very religious and your parents made you feel guilty, maybe you have extremely low self worth, maybe you had trauma growing up which gave you the belief that the universe can't be trusted, etc etc). So yes do the techniques to help with OCD in the meantime but also investigate your fears and try to heal those parts of you. I'm not a therapist by the way so this is just my thoughts and what I've experienced

[@ItsNicckster]

*but what’s the difference between taking simple precaution vs ocd? cause in the case of using the controller after your sick sibling used it, why would one lick and do all these things that will actually get them sick instead of sanitizing / washing hands afterwards?*

[@jordanhaynes9728]

stay well and strong all xx

[@alyssa8222]

Hi, I'm wondering, since I deal with religious OCD, if I were to see a phycologist, would it be better to see a Christian one, would they understand it better?

[@ocdandanxiety]

That's a good question! Really, just someone that actually knows how to work with OCD. When working with scrupulosity, sometimes it's nice to see someone of your same faith to feel that comfort but ultimately, if they know how to work with OCD it should be just fine. 😉

[@alyssa8222]

@@ocdandanxiety Thank you :)

[@alyssa8222]

Also, should I look to see a phycologist, psychiatrist, or what exactly?

[@samia6888]

How are you doing now?

[@alyssa8222]

@@samia6888 much better :) it can't be cured but its very mild now! I've come a long way, thank you! Are you dealing with OCD?

[@muffinberg7960]

instead of seeking uncertainty cant you just work the fear and condition yourself out of the fear? If you can't ever be certain that you won't get sick then just stopping being afraid of it by not caring if you are sick or not would get you control again. I think I have ruled most of these type of compulsions using this type of process but unfortunately this does not work with what I am currently left with. I sometimes lose the sense of what I am doing, can not be certain if I am doing what I think I am doing, and have a hard time getting tracking with the things that I want to achieve. Would love if my suggestion also would work with these type of stuff.

[@harrysmith8329]

How do you do this with contamination ocd? I have uncertainty when I shower because my ocd makes me think I didn’t clean properly or I missed a spot or that I didn’t have enough soap on a specific part of my body? How do I cure this

[@manartdesign340]

this blade cannot cut my Vena, even so, i'm not gonna die, right?

[@vksharma3730]

Hey....i also fear the same...how do you handle this like what if I cut my veins

[@puddincakes1005]

Ya boi got a Switch! We are Nintendo peeps at our house.

[@nottobefound3477]

im afraid that people are going to look at my genitals so i always keep my head down because my fear make me anxious and people can read that fear so when i look them in eyes i make them look at my genitals somehow i don't know what to do sorry for my bad English

[@imyourrealfather-yes]

lol it seems you were having fun playing with the controller than playing the game.

[@lilly5204]

I’m 100% better but the whole “uncertainty” thing is so confusing, i’ve been having racist intrusive thoughts and people keep saying to accept uncertainty that it might be true & honestly thats so hard? Ive learned to not argue with the thoughts or find out what they mean and i thought this was the “accepting uncertainty” people talk about, i hear different things about accepting certainty from different people.

[@stephenfiloteo3727]

Even when I feel like being crazy???

[@runesrensen663]

I once bought a New xbox controller because of My OCD. The first one got contaminated. Its Hard work to accept uncertanty.

[@Mana667]

But what in case with Corona virus? 😅 People don't wash their hands anymore, so I am super scared haha! Not to get sick, but because it feels gross 😅 But thank you for all these video's!

[@alexanderrodriguez5]

If I have ROCD what is the best way to find uncertainty here?

[@mikeh1245]

how does autism and ocd work?

[@Blessed-qg2kb]

Hey pls reply।।।I feel like I'm scared of myself. Not really scared, but a feeling of being scared. Actually yesterday I thought that I should harm myself and after that I feel scared of myself.

[@Blessed-qg2kb]

Could this be cured?

[@tumsenbasar1443]

@@Blessed-qg2kb how are you doing now?

[@Blessed-qg2kb]

@@tumsenbasar1443 m doing very well now😇😇

[@tumsenbasar1443]

@@Blessed-qg2kb do you still get little instrusive thoughts or you dont get any?

[@Blessed-qg2kb]

@@tumsenbasar1443 after 2 years i m fully recovered now...

[@renatasafonova9109]

I have a topic of the Russian-Ukrainian war, wondering who is right and who is lying. i know 100% that nobody has an exact answer, just people believe in one thing or another, trust themselves and they don't have an ocd question. i do erp at home, i watch the news, there is a lot of anxiety and i can't stand it. already in the second week goes and does not improve. I only know that I do not know the truth, I am not a war expert, I have not been in the war and I did not see it, I am not lying to myself when I say that I do not know, but still these questions arise,

[@renatasafonova9109]

I feel pressure from the public to have an opinion, I want to believe in Ukraine, it is a pity that I can not be social and support Ukraine with everyone. i feel like i lose something if i don't and this feeling is very strong. I dount know this is uncertainity problem?

[@emil_prox7443]

Thank you.

[@hereshoping6992]

I obsess on death dying people who have died i dont do compulsions i think i mentally do them trying to not think of my thoughts but that doesn't help , how can i do uncertainty around this

[@darktools186]

How to do this with existencial ocd ?

[@Ani-valentine]

Same problem here. I just want to know what happens after death so badly, I want to know why we exist. These obsessions are giving me panic attack

[@DogMommy.]

What if my OCD is More serious?

[@bneum]

What happens if you actually do get sick??

[@rahatahmed6188]

Risk is a part of life.

[@gregbakerproductions]

just don't lick the Switch cartridges :D

[@ocdandanxiety]

Haha. I'll be honest! I actually have after I heard they taste gross to deter animals from chewing them up. They were right; it was gross! 🤪

[@gregbakerproductions]

OCD and Anxiety hehe I just had to try it for myself too!! I thought it was to stop kids from eating them tho~

[@ocdandanxiety]

@@gregbakerproductions Oh Yes, Probably for that as well.

[@puddincakes1005]

Lol! Totally have tried it! I wonder who decided to try it first and spread the word? 🤔😜

[@MaxMustermann-cp1zt]

I think I am gonna taste my own Shieeet. Not even joking.

[@alexhope77]

Wow

[@LilachLavy]

After watching a few of your videos i'm pretty certain by now- The whole world is currently suffering from Corona OCD...