What even IS thought neutralizing, though?

Thought suppression is trying to distract or navigate away from distressful thoughts. This makes OCD worse because it is like agreeing with OD that these thought are bad and must be avoided. I added a link so you can read more about this. In the meantime, be accepting of all your thoughts!

Hey there! I can definitely see your concern about these mindfulness exercises acting as a “thought stopping” or “neutralizing” technique. Here is an article on our website I think you’ll find helpful that has a lot of information about this topic: https://www.treatmyocd.com/blog/what-is-thought-suppression-and-why-does-it-make-ocd-worse Let me know if you have more questions and we are always here to help!

I have the same confusion because idk how to differentiate neutralizing vs distracting. I’m hoping this is where ERP will help me. (And if it’s any consolation, I’ve had ocd for 30+ years and still “don’t get it”) 🫂

I would not suggest that as a treatment for OCD as it is distraction and that will not ultimately be helpful to you. I have never taught this to anyone nor have I ever trained anyone to do this either. You want to allow the thought to be there and learn that you can handle it. Otherwise you will spend your life attempting to distract yourself and that will, ultimately, not serve you or your OCD well. I believe it is worth a discussion with your therapist about this to be sure that this is not being used as a distraction technique.

I recently felt like I've finally started to understand the difference. It definitely was confusing at first. I realized that thought stopping makes the thoughts worse. You don't want to give them the time of day. Thought stopping causes tension. Mindfulness on the other hand brings you back to the present moment. It gives the thoughts a space to exist in your head. And while they are still there you choose to do something else so you can go on with your life. Mindfulness ans therapy techniques feels like letting go. You aren't fighting the thought anymore and the tension releases.

I use grounding techniques when I feel myself falling into an OCD spiral, but I follow them up with acknowledging that my OCD is flaring up, that I want to do a compulsion, but I choose to sit in the discomfort instead. To be truthful, it took me a while to understand what my therapist meant when she told me to sit with my thoughts. My initial reaction was “I’m literally doing that all the time, how do I make them go away?” And learning to tolerate and sit in the discomfort is something you’ll learn. It takes practice. But ultimately, the goal is to not give in to the stress of your thoughts, to not assign importance or meaning to them. For example, when you have an intrusive thought, and you feel anxious because you don’t like your thoughts and you would never follow them - arguing with your thoughts, or reassuring yourself will only fuel them. When you feel anxious or scared, allow yourself to feel that way. And honestly, it sucks! But, the more you practice feeling that fear, and learning to sit in the feeling and letting it be there instead of trying to run from it, the easier it gets. I promise. Non-engagement responses are really good tools. I recommend talking to your therapist about those. Is your therapist an ERP therapist, and when does she suggest you use those grounding techniques?

Oooooohhhh ok a lot of that clicks!! Thank you everyone! I definitely have some things to clarify with my therapist. Until then, I'm going to let this continue to sink in a little. I'll get there! 💙