Overcoming Real Event OCD Catastrophizing

Have you ever found yourself catastrophizing and obsessing about real events that have taken place in the past? Well, you’re not alone. Many people suffer from this condition called Real Event OCD Catastrophizing where their mind constantly replays traumatic events leading to feelings of guilt, shame, anxiety and remorse. It’s a distressing experience which often impacts on daily life.

But before we dive into practical tips to help overcome this debilitating tendency towards ‘what-ifs’ and negative future projection, let’s first take a closer look at what is happening when our brains start spiraling down that rabbit hole.

What Is Real Event OCD Catastrophizing?

Real event OCD may cause obsessive thoughts around one or more specific traumatic incidents resulting in emotional turmoil for the affected person. The obsession could lead to an almost constant replay of scenarios with different outcomes causing stress over what could have happened vs what actually did happen.

Catastrophizing involves imagining the worst potential outcome in any given situation which tends to heighten anxiety levels beyond normal limits.’

Together these conditions can become extremely challenging as they feed off each other creating an endless loop of intrusive thoughts that won’t seem to stop.

The Vicious Circle Of Rumination

When our mind keeps ruminating on past events looking through different lenses rather than accepting things as they are/were it can be easy for unexpected fears/anxieties or doubts/thoughts/guilt holding us into the grip making it harder for us moving forward or carrying out daily routines efficiently so generating complexity into it by adding irrelevant irrational worry does nothing but increase mental pressure we feel already.

The rumination cycle starts with something triggering us – a sound/smell conversation etc – reminding ourselves about painful memories igniting fear circle from there-then our negativity radar takes control at full speed highlighting every possible scenario until everything turns bad-it finally freezes up, leaving us feeling powerless against these thoughts.

One thing to bear in mind is that our brain often tries to make sense of danger and worry so when an event causes distress or difficulty-as most traumatic experiences do- our natural response is the fight/flight/freeze reaction taking over causing anxiety which can lead to an obsessive cycle.

The Three Techniques To Overcoming Real Event OCD Catastrophizing Behaviour

Do not concede defeat as you have there are various techniques available:

1) Recognize Your Triggers and Limitation:

In order to stop ourselves from spiraling too far into negative thought cycles, it’s important first figure out what situations set off those anxious feelings for you personally.

Take some time out every day/every week whenever possible just for checking in with yourself about how are you feeling, getting specific about events that caused discomfort or unease over the last few hours/days -this way we will identify triggers more easily which allows possibility/disabling further impulses before they manifest completely. It may not always be possible at times but try create a good balance-space-time activity management where setting boundaries/separating personal/professional becomes easier with continued practice particularly if recognizing potential impact on life quality.

2) Mindful Distraction:

Mindfulness exercises such as deep breathing and muscle relaxation release tension helping focus more positively reducing stress levels which enables dealing issues better instead obsessing making things worse than actually are helping alleviate negative self-talk.
Avoidance should never be encouraged so this technique could provide additional support especially during particularly stressful times where focusing attention elsewhere distracts from innate negativity allowing space reflect positive energies around whether that’s hobbies-touching bases-loved ones etc anything peaceful/chill/”relax/calming” depending upon one liking.

3) Exposure Therapy:

This method involves gradually exposing oneself gently familiarization strategy rather inundation learning coping mechanisms tackling persistent fears either through talk therapy/other exposure techniques. Factually, the more one familiarizes oneself with triggers utilising already acquired practise (the 1st two steps of this list) bigger chance in overcoming sensitive areas by breaking down intense fears into smaller manageable pieces alleviating possible PTSD
utilization

Bonus Tip: Seeking support from passers might prove helpful as they can ease our to panic mode or considering a counsellor could offer further avenues toward exploring and achieving subtler adjustements equipping ourselves towards let go past events paving way forward.

Final Thoughts

With these practical tips at hand, you will be able to manage your Real Event OCD Catastrophizing tendencies with much more confidence and control.

Remember, progress is not always easy – but it’s definitely attainable if you are intentional about creating positive change in your life -as cliché/rhetoric as that may sound-remember small actions big habits keeping distinction avoid efforts shooting for perfect performance help break shackles.

By committing yourself consistently following tried and tested methods exposing yourself gently making tiny strides daily-however small effort count- like decluttering/unplugging/going outside/reading/making use mandatory off-time between work breaks enabling better sleep cycles eventually sending those replays/negative self-talk on permanent holiday.

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