How to Use Cognitive Therapy for Compulsions
Compulsions are repetitive activities/thoughts/behaviors to prevent some sort of unrelated or nonsensical effects. Compulsions can plague many individuals and are usually a result of an obsessive quality. Cognitive therapy for compulsions can help break the repetitive chains.
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Instructions
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Determine the nature of the compulsion. Rate the compulsion on a scale from 1 to 10 for how much it interferes with your life; then rate the compulsion 1 to 10 for duration or frequency.
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Assess whether the compulsion is something you will be able to stop by yourself by checking the severity. Ask relatives, friends and family if they are aware of it. Ascertain whether a mental health professional needs to intervene to help manage the compulsive behavior and give directed help or possibly medication.
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Write down assumptions about what will happen if you do not observe your compulsion. Rate how seriously or how distressing the result of not completing the compulsion will be.
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Make a list of possible objections or challenges to this belief about the compulsion. Postulate realistic consequences for not engaging in the compulsion or the result of the anxiety on your physicality for not engaging in the compulsion.
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Keep a compulsion and obsession journal. Write down every time you feel the need to do the compulsion. Even if you are still engaging in the compulsion, write down before you want to do it and the corresponding thought that triggered it. This journal writing requires mindfulness to your thoughts and emotions, which is the cognitive approach.
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Share these thought journals with your therapist or a loved one. Discuss how these thoughts dictate your compulsive behavior, since it's important to share with a trusted other. Brainstorm alternative ways to alleviate the anxiety of not participating in the compulsion.
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Slowly integrate the alternative dealing method; this method could be exercise, meditation, writing or painting. Develop awareness about completing the compulsion and learn to deal with the anxiety in order to see that the compulsion is not necessary for survival.
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Tips & Warnings
Cognitive Therapy is best when used in conjunction with some sort of talk therapy or counseling session where feelings are thoughts are dealt with on a more personal level.
The SSRI medications have been very successful for individuals suffering from Compulsive or Obsessive Compulsive tendencies. Ask your doctor for more information.
Obsessive or compulsive behavior is often hereditary and passed down genetically from one parent. Inquire if possible and request testing.
If compulsive thoughts become violent or catastrophic, know that people rarely act on them. However, seek help immediately as these thoughts can be extremely distressing.
