Facing fears gradually from "summary" of The Mindfulness Workbook for OCD by Jon Hershfield,Tom Corboy
Facing fears gradually is a key principle in overcoming OCD. It involves approaching anxiety-provoking situations a little bit at a time, rather than trying to tackle them all at once. This gradual approach allows you to build up your tolerance to anxiety and fear, much like building up physical strength by lifting weights. When you face your fears gradually, you give yourself the opportunity to experience anxiety in a controlled way. This helps you learn that anxiety is not dangerous or harmful, even though it may feel uncomfortable. By gradually exposing yourself to feared situations, you can challenge your beliefs about the threat they pose. One way to face your fears gradually is through a technique called exposure and response prevention. This involves deliberately exposing yourself to feared situations or objects while refraining from engaging in compulsive behaviors. For example, if you have contamination fears, you might touch a doorknob and then resist the urge to wash your hands immediately. Another important aspect of facing fears gradually is learning to tolerate uncertainty. OCD often thrives on the need for certainty and control, but by gradually exposing yourself to uncertain situations, you can learn to accept and even embrace the unknown. This can help weaken OCD's grip on your life. It's important to approach facing your fears gradually with self-compassion and patience. Remember that progress may be slow and setbacks are normal. Be kind to yourself as you work through your fears, and celebrate even small victories along the way. By consistently facing your fears in a gradual and mindful way, you can reduce the power that OCD has over your life and work towards greater freedom and peace of mind.
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