What is real event OCD?
A person emailed me last month, asking if my courses would help them with real-event OCD. Up until that email, I had never heard of real-event OCD. I did a quick Google and quickly came across an ADAA article where the author had to do the same as me and turn to the internet to find out what it was. Like me, the author is a psychologist with many years of experience working with OCD.
So how come we had not heard of this type of OCD before? I agree with the ADAA article that real-event OCD is not another sub-type of OCD, even though it may share similarities such as obsessions and compulsions.
This article will discuss what is meant by the label real event OCD and whether it matters or not if it is a sub-type of OCD before concluding with a section on what type of therapy will help you if you are obsessing over events that occurred in the past.
The term real event OCD refers to when a person has obsessive thoughts and compulsions related to an event that happened in the past. Individuals typically think this past event reflects something about their character or morality and may go to great lengths to reduce the anxiety it causes.
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What is the difference between real event OCD and other types of OCD?
The primary difference between Real Event OCD and other subtypes of OCD is that the obsessive thoughts and compulsions associated with Real Event OCD are triggered by an actual event that has happened in the past rather than the potential events or outcomes that could occur in the future, like in Sexual Orientation OCD (HOCD), Scrupulosity, and Contamination OCD.
If it is not OCD, then what causes it?
Anxiety that comes from focusing on past events and experiencing negative emotions such as guilt and shame may result in the person obsessing over what they did or did not do and trying to find ways to relieve the uncomfortable feelings. They may also compulsively seek reassurance from others to alleviate their anxiety.
Traumatic events that can lead to Real-Events OCD can range from physical or emotional harm, such as abuse, neglect, or family disruption, to seemingly innocuous events, such as a bad grade on a test.
How to get over real event OCD
Even though this is technically not OCD, treatments such as exposure response prevention (ERP) and CBT will be helpful, as they shall help reduce the obsession and also reduce compulsive behaviours such as mentally reviewing the event in your head.
ERP involves exposing oneself to the things that cause fear and anxiety while simultaneously trying to resist any rituals or compulsions used to control the anxious response. Through this process, the severity of OCD symptoms can be reduced, and the quality of life can be improved.
ERP aims to help individuals confront their fears, phobias and anxieties while learning to resist their compulsions. This process is done in four stages: psychoeducation, exposure, response prevention, and generalization. Psychoeducation provides an understanding of OCD and its symptoms, while exposure involves facing fears in a controlled manner with the help of a therapist. Response prevention works to prevent compulsions during or after exposure to triggers, and generalization helps to apply the skills acquired during treatment to real-life situations.
Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that focuses on identifying and changing unhelpful thoughts and behaviours. CBT helps individuals identify irrational beliefs and replace them with healthier ones to respond to their obsessive-compulsive symptoms better. This type of therapy is highly effective and can significantly improve OCD symptoms and quality of life.
Mindfulness practices are an effective way to treat real-event OCD. These practices can help to focus the mind and reduce intrusive thoughts. Examples of mindfulness practices that can help to reduce the intensity of real-event OCD include:
- Acknowledging and labelling: Acknowledge and label your intrusive thoughts as thoughts rather than facts. This can help to distance yourself from them and reduce the anxiety associated with them.
- Acceptance: Accept that the thoughts are present and that they are not necessarily true. This can help to create a sense of calm.
- Refocusing: Refocus your attention on something else. This can be helpful when obsessive thoughts start to take over.
- Deliberate breathing: Use your breath to help you stay present and in the moment. Taking slow, deep breaths can help to alleviate anxiety.
- Mindful activities: Engaging in activities that require focus, such as mindfulness exercises, can help to keep the mind away from obsessive thoughts.
- Body scan meditation: This is a form of meditation in which one is mindful of each body part. This can help reduce tension and stress.
- Visualization: Visualization can help create a sense of safety and security. This can help to reduce the intensity of intrusive thoughts.
Recap
Real-event OCD is not an actual obsessive-compulsive disorder, but to feel better, the label you apply is not as important as seeking treatment. I would recommend starting with a simple mindfulness practice, as this might be sufficient to stop you from ruminating on past events.
If you need more help, you can always meet with a mental health professional for therapy.