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Within the context of mental health, acronyms like OCD (Obsessive-Compulsive Disorder) and OCPD (Obsessive-Compulsive Personality Disorder) are often widely referenced, sometimes interchangeably. However, understanding the distinct differences between these two conditions is crucial in understanding the conditions themselves as well as the nuances between the two. This overview will clarify some of these differences, offering insight into the unique nature of each disorder. What is OCD? Obsessive-Compulsive Disorder (OCD) is a mental health condition characterized by a cycle of obsessions and compulsions. Obsessions are unwanted, intrusive thoughts, images, or urges that trigger intensely distressing feelings. Compulsions are behaviors an individual engages in to attempt to get rid of the obsessions and/or decrease their distress. Key Characteristics of OCD: Intrusive Thoughts: Individuals with OCD often experience persistent, unwanted thoughts that are difficult to manage. Compulsive Actions: To relieve the distress caused by these thoughts, individuals may perform specific, repetitive behaviors. Anxiety: OCD is deeply rooted in anxiety, with the cycle of obsessions and compulsions significantly impacting an individual's daily functioning and stress levels. What is OCPD? Obsessive-Compulsive Personality Disorder (OCPD), on the other hand, is a personality disorder characterized by a chronic preoccupation with rules, orderliness, and control. Unlike OCD, which involves unwanted obsessions and compulsions, individuals with OCPD believe that their need for strict order and rules is perfectly rational. Key Characteristics of OCPD: Perfectionism: Those with OCPD often strive for perfection in every aspect of their life, to the extent that it can interfere with their ability to complete tasks. Rigidity and Stubbornness: A strong adherence to rules and procedures, and a reluctance to adapt to change, are hallmark traits of OCPD. Control: A need for control over environments and relationships, often at the expense of flexibility and openness to new experiences. Differences Between OCD and OCPD While OCD and OCPD share certain surface-level similarities, such as a focus on orderliness and control, the root causes and manifestations of these disorders are fundamentally different. Intrusion vs. Ego-syntonic: OCD thoughts and behaviors are unwanted and intrusive, causing significant distress. In contrast, OCPD traits are ego-syntonic; individuals with OCPD believe their actions and attitudes are correct. Anxiety vs. Personality Traits: OCD is an anxiety disorder, where the compulsions are performed to relieve stress caused by obsessions. OCPD, however, is classified as a personality disorder, involving long-standing patterns of behavior and thought. Flexibility: Individuals with OCD often recognize that their obsessions are irrational, and they may seek help to manage their symptoms. Those with OCPD typically see their way of thinking and behaving as correct and may not recognize the need for change. Conclusion Understanding the differences between OCD and OCPD is crucial for effective diagnosis and treatment. While both conditions involve patterns of thought and behavior centered around orderliness, control, and perfectionism, the underlying motivations and impacts on an individual's life are distinct. Recognizing these differences helps in providing the appropriate support and interventions for those affected by either condition. If you or someone you know is struggling with symptoms of OCD or OCPD, consulting with a mental health professional may be beneficial. That's where we come in. Contact PSYCHē for more information on our services, learn more about our expert therapists, or schedule a consultation online. We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.

Reassurance seeking is something that everyone partakes in from time to time. Getting the reassurance we seek makes us feel better —at least temporarily. Although doing it is totally normal, constantly seeking reassurance is not. People may seek reassurance in verbal or nonverbal forms. Asking questions like “am I pretty?” or “do you like spending time with me?” is a direct, verbal way of seeking reassurance. Wanting someone to look at you a certain way or using how close someone is sitting to you or how often they smile to gauge how much they care about you are examples of nonverbal ways of reassurance seeking. Seeking reassurance is commonly seen in romantic relationships, particularly when one partner is feeling insecure about the relationship. It may become a habit to ask questions when the relationship is not as solid as we’d like it to be, but it can be unpleasant for the receiving party and alienate them in the long term. One easy way to stop this habit is to replace questions with statements. For example, instead of asking, “Do you still think I’m pretty?” you might say “I worry that you aren’t attracted to me anymore.” Although this statement might “pull for” reassurance, it allows the receiving party room to ask clarifying questions or just to let the statement stand on its own. It also emphasizes the emotions of the speaker rather than being similar to an interrogation. No one likes feeling forced to provide constant reassurance. Keep an eye out for the habit in yourself, and commit to clear, assertive communication and tolerating some uncertainties. Instead of asking questions like “do you want to be with me?”, you can exchange the question for a statement like “I’m just not feeling secure in our relationship,” and go from there. You will create a meaningful dialogue and get more out of the conversation with a statement rather than a reassurance-seeking question. Making statements instead of asking questions also gives you ownership of what you’re saying. You’re not putting it on the other person to just instinctively know how to answer your question. You’re owning your feelings, your emotions, and your observations. Use your words to your advantage. When asking these kinds of questions, you are intentionally putting the other person in an unfavorable position. People are often caught off guard and aren’t sure how to properly answer your questions. Oftentimes, they may even give a negative answer. Asking someone these uncomfortable questions leaves you open to receiving answers you won’t like; know that before engaging. Many times, through our reassurance-seeking interactions, we are subconsciously teaching the other person how we want to be communicated with. You’re also teaching them how well you take truthful, transparent feedback, whether good or bad. Once a person gives you the answers you desire, though, these answers take on a different meaning. Many times, they lose their believability and don’t hold the same weight. Constantly seeking reassurance from others can also damage relationships. When asking these questions, a person can feel manipulated into saying the things you want to hear instead of being honest; a basis for any healthy relationship. No one ever wants to feel controlled by someone else’s anxiety. Obsessive-Compulsive Disorder (OCD) can actually produce incessant reassurance seeking. A person suffering from this condition can attempt to seek reassurance in various forms. While this might not seem significant, this can be detrimental to someone’s anxiety and OCD. The compulsion gets a person that short-term anxiety reduction, but it can, in fact, be reinforcing the anxiety itself. The more you get that fix of anxiety reduction, the more you’re going to seek it. When you’re feeding your anxiety with reassurance-seeking, you also leave yourself open to getting the answers you don’t want. With that comes the possibility of fixating on these unwanted answers, leaving you feeling just as anxious, if not more. Reassurance seeking can be dealt with by asking yourself important questions. When the need to seek reassurance arises, ask yourself: “What is my intention?”, “Is this really a valid question?”, “Can I turn this into a statement instead?”, “Will I be happy with the answer I get?” If these questions don’t apply, you may consider taking your anxieties to someone else and visiting a therapist.

Group therapy offers a collaborative approach to mental health care, where individuals share their experiences with others under the guidance of a trained professional. This form of therapy provides a supportive environment unique to that of one-on-one individual sessions. Although, each type of group is unique and it can be difficult to distinguish them when determining the right fit. This overview will break down the different main types of group therapy and explain the differences between open and closed groups. Types of Group Therapy 1. Process Groups Process groups focus on self-exploration and insight. Members share their experiences, feelings, and thoughts, gaining feedback and perspectives from others. This type of group therapy emphasizes emotional growth and understanding personal dynamics within a group setting. 2. Support Groups Support groups provide a comforting environment for individuals facing similar issues or life challenges. These groups offer empathy, understanding, and encouragement from peers, facilitating emotional support and resilience. 3. Skills Training Groups Skills training groups are designed to teach specific psychological or social skills to improve coping mechanisms. Skills Groups function like a class, rather than traditional therapy. These might include stress management, anger control, social interaction skills, and mindfulness. The primary focus is on learning and practicing new skills within the group. *At PSYCHē, we offer both DBT Skills Groups and RO-DBT Skills Groups, with open enrollment available at any time. Learn more about our groups/ schedules or ENROLL NOW. 4. Psychoeducational Groups Psychoeducational groups aim to educate members about their conditions and how to cope with them effectively. These groups combine teaching and support to empower individuals with knowledge and tools for managing mental health issues. 5. Specialty Therapy Groups Specialty therapy groups are tailored to specific populations or issues, such as grief counseling, substance abuse recovery, or groups for veterans. These groups provide targeted support and strategies relevant to the members' shared experiences. Open vs. Closed Groups: Understanding the Difference A crucial aspect of group therapy is whether it is open or closed. This is a key factor to note when considering the type of commitment and participation involved. In open groups, new members can join at any time. This format provides flexibility and continuous access for those who are seeking support. Closed groups have a set membership; no new members are added once the group starts. These groups often run for a specified duration. Conclusion Group therapy as a whole offers an opportunity for processing, learning, and connection. Whether you're drawn to the introspective aspect of process groups, the shared strength of support groups, the practical skill-building of skills training groups, or the specified support of specialty groups, there are multiple available options. Understanding the differences between open and closed groups is also essential for identifying the format that aligns with one's therapeutic goals. Considering a Skills Group? That's where we come in. Our Skills Groups: At PSYCHē, we offer both DBT Skills Groups and RO-DBT Skills Groups, with open enrollment available at any time. Groups are like a class, not therapy. Learn more about our groups/ schedules or ENROLL NOW.

When it comes to improving emotional well-being and enhancing interpersonal skills, Dialectical Behavior Therapy (DBT) stands out as an effective and evidence-based approach. However, within the realm of DBT, there are two distinct variations: Traditional DBT and Radically Open Dialectical Behavior Therapy (RO-DBT). In this blog, we'll explore RO-DBT vs. traditional DBT by going over the key differences between these two approaches and help you determine which one might be the right fit for your specific needs. Traditional DBT: A Brief Overview Traditional DBT, developed by Dr. Marsha Linehan, was initially designed to address emotional dysregulation, self-harm, suicidal ideation, and impulsive behaviors. It consists of four core modules: mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance. Traditional DBT is particularly effective for individuals who struggle with intense emotions, self-destructive tendencies, and impulsivity. RO-DBT: A Fresh Perspective RO-DBT, on the other hand, is a more recent adaptation of DBT, developed by Dr. Thomas Lynch. It targets a different subset of individuals: those who experience excessive self-control, perfectionism, and a strong need for social approval. RO-DBT emphasizes the importance of flexibility, open-mindedness, and social connectedness. It incorporates a distinct set of skills and principles to help individuals become more receptive and open in their interactions. Key Differences Target Population: Traditional DBT: Aimed at individuals with emotion dysregulation, impulsive behavior, and self-harm tendencies. RO-DBT: Geared towards those with overcontrolled traits, including perfectionism and social inhibition. Core Principles: Traditional DBT focuses on managing intense emotions, improving emotional regulation, and reducing self-destructive behaviors. RO-DBT emphasizes radical openness, social signaling, and emotional awareness to enhance social connections and reduce excessive self-control. Treatment Focus: Traditional DBT addresses issues related to crisis management and self-harm reduction. RO-DBT targets long-term changes in personality traits and social functioning. Choosing the Right Approach Determining whether Traditional DBT or RO-DBT is the right fit for you depends on your specific challenges and goals. Here are some considerations: If you struggle with intense emotions, impulsivity, and self-destructive behaviors, Traditional DBT may be more appropriate for addressing these immediate concerns. If you find yourself excessively focused on self-control, perfectionism, and have difficulty connecting with others, RO-DBT may offer valuable insights and skills to enhance your social interactions and overall well-being. Seeking guidance from qualified professionals who can help point you in the right direction regarding treatment suggestions is a crucial in making an informed choice about which approach is the best fit. Conclusion Both Traditional DBT and RO-DBT are powerful therapeutic approaches within the DBT framework, but they cater to different sets of challenges. The decision on which one is right for you should be based on your specific emotional and interpersonal struggles. In order to determine which approach is best for you, it’s important to discuss options with a licensed professional or a DBT certified therapist. That’s where we come in. At PSYCHē, we have certified DBT therapists as well as certified RO-DBT therapists who can assess your individual needs and provide personalized recommendations. Reach out for more information or book a consultation online today. We offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.

Grief is not a "one-size-fits-all." It is a universal yet deeply personal and challenging experience to navigate and understand. Various psychological theories provide perspectives through which to view and comprehend the multifaceted nature of grief. This overview assesses the five stages of grief as well as three prominent perspectives: Attachment Theory, Existential Perspectives, and the Dual-Process Model, each of which provide unique insights into the grieving process. The Five Stages Of Grief Denial: Refusing to believe the loss is happening; feeling numb. Anger: Experiencing anger at the loss and its unfairness. Bargaining: Trying to negotiate or bargain, often with a higher power, for a way out of the distress. Depression: Feeling deep sadness and despair about the loss. Acceptance: Coming to terms with the reality of the loss and starting to look forward again. Attachment Theory Developed by John Bowlby, Attachment Theory focuses on the deep emotional bonds we form with significant others in our lives. According to Bowlby, these attachment bonds are crucial to our survival and well-being. When an attachment is severed due to loss, it triggers a profound grief response. This theory delineates grief as a natural consequence of losing someone with whom we have formed a deep, emotional connection. It suggests that the intensity and duration of grief are influenced by the nature of the attachment and the security of the bond formed. In navigating grief, Attachment Theory emphasizes the importance of forming new attachments or relying on existing ones to find support and comfort. Existential Perspectives Existential psychology, with thinkers like Viktor Frankl and Jean-Paul Sartre at its helm, examines human existence, freedom, and the search for meaning. Grief, from an existential viewpoint, is seen as a confrontation with the realities of existence, including life's finiteness, isolation, and meaninglessness. This perspective encourages individuals to find personal meaning in loss and to confront the existential vacuum that grief can create. It posits that through the process of grieving, individuals are presented with the opportunity to engage deeply with existential questions, potentially leading to personal growth and a more profound understanding of their values and beliefs. Dual-Process Model Margaret Stroebe and Henk Schut's Dual-Process Model offers a dynamic view of coping with loss. It proposes that effective grief management involves oscillating between two types of stressors: loss-oriented and restoration-oriented. Loss-oriented activities are those directly related to the loss, such as crying or thinking about the deceased. Restoration-oriented activities involve attending to life changes, taking on new roles, or engaging in new activities. This model suggests that moving between confronting and avoiding grief, rather than focusing solely on one aspect, facilitates a healthier adaptation to loss. It acknowledges that grief is not a linear process but a complex oscillation between facing the reality of loss and finding a way to move forward. Conclusion Understanding the stages of grief as well as the perspectives of grief through the lenses of Attachment Theory, Existential Perspectives, and the Dual-Process Model reflect some of the prominent psychological views of the grieving process. Each theory provides unique insights, from the importance of emotional bonds and the search for meaning to the dynamic balance of confronting and avoiding grief. Recognizing the complexity of grief reflects the individuality of each individual's experience and the various processes through which people navigate loss. If you or a loved one are considering grief support, Contact PSYCHē for more information, learn more about our expert therapists, or schedule a consultation online.

Somatic Experiencing (SE) Therapy is a holistic approach to healing trauma, emphasizing the mind-body connection and utilizing techniques such as somatic exercises, polyvagal theory, and a focus on nervous system regulation. While SE has shown some promise in treating trauma and stress-related disorders such as anxiety, it's important to approach it with awareness and caution, particularly for individuals with certain psychological conditions. Who Can Benefit from Somatic Experiencing? SE is particularly beneficial for those who have experienced traumatic events resulting in emotional or physical symptoms. This therapy is designed to help process traumatic experiences and alleviate symptoms associated with multiple mental health challenges. The theory is grounded in the belief that trauma gets trapped in the body, and with an expert SE therapist, one can develop an increased awareness and conscious control of internal bodily sensations, aiding in healing trauma and chronic stress​​​​ (Ramirez-Duran, 2023). The Benefits of Somatic Experiencing SE offers several advantages, including: Reduction of tension and stress. Assistance in processing trauma and alleviating depression, addiction, and sexual issues. "Resetting the nervous system" to prevent triggering of trauma memories. Improvement in the mind-body connection and increased emotional resilience. Increased well-being and inner peace​​​​. (Levenson, 2023) The Risks and When to Avoid SE SE is not suitable for everyone. Those experiencing extreme dissociation, intense flashbacks, psychosis or acute psychiatric crises should avoid this form of therapy. It's crucial to consult a mental health provider before starting SE, especially for those with severe histories of trauma. Unfortunately, there are also some poorly trained providers who can contribute to the formation of false memories in vulnerable populations (Levenson, 2023). The Science Behind SE It can be argued that the effectiveness of SE is backed by neuroscience, showing that traumatic experiences leave imprints on the brain and nervous system, affecting both mental and physical health. SE engages the somatic nervous system to promote healing and regulation of emotions. Neuroimaging studies have demonstrated changes in brain activity and connectivity following SE interventions​​ (Inspire Malibu, 2023). Methodological Limitations and Criticisms Despite its benefits, SE faces methodological limitations. The scarcity of published studies and small sample sizes make it challenging to generalize its effectiveness. Furthermore, much of the evidence supporting SE comes from anecdotal experiences and clinical observations rather than rigorous scientific studies​​  (Ramirez-Duran, 2023). Key Techniques in SE SE employs techniques such as titration and pendulation. Titration involves gently and slowly approaching physical sensations related to trauma, while pendulation oscillates between a state of arousal and calm, aiding in the transition to a state of homeostasis without overwhelming the nervous system​​ (Ramirez-Duran, 2023). Conclusion: A Balanced Approach to SE In conclusion, while Somatic Experiencing offers significant benefits in treating trauma and stress disorders, it's essential to approach it carefully. It is not suitable for everyone, and the methodological limitations in research warrant a careful and informed approach. Those interested in SE should consult licensed mental health professionals and consider their individual needs and conditions before trying this therapy approach. Sources: Inspire Malibu. (2023, December 5). Exploring the evidence behind somatic therapy: Is it truly effective? https://www.inspiremalibu.com/blog/mental-health/evidence-behind-somatic-therapy-is-it-truly-effective/ Levenson, J. (2023, June 1). Somatic experiencing: Pros and cons. Online Mental Health Reviews. https://onlinementalhealthreviews.com/somatic-experiencing-pros-and-cons/ Ramirez-Duran, D. (2023, December 26). Somatic experiencing therapy: 10 best exercises & examples. PositivePsychology.com. https://positivepsychology.com/somatic-experiencing/

Navigating the ups and downs of a relationship can be challenging, and sometimes, seeking external help is the best course of action. Couples therapy offers an opportunity for partners to understand and resolve conflicts in a supportive environment, which can help strengthen their relationship overall. In this overview, we’ll explore some common types of couples therapy for those considering which one may be the best fit for their unique relationship. Traditional Couples Therapy Traditional couples therapy, often known as marriage counseling, is a classic approach focused on improving communication skills. It's about learning to listen actively, express needs clearly, and understand each other's perspectives. Therapists help couples identify and articulate their needs, fostering a deeper understanding between partners. Emotionally Focused Therapy (EFT) EFT is a structured approach that helps couples understand and reorganize their emotional responses. It aims to create a secure emotional bond and increase intimacy by focusing on patterns that cause distress and helping partners respond more positively to each other. The Gottman Method Developed by Drs. John and Julie Gottman, this method is renowned for its evidence-based approach. The Gottman Method concentrates on nine components of healthy relationships, known as the Sound Relationship House Theory. It emphasizes managing conflict, fostering admiration, and creating shared meaning. Solution-Focused Brief Therapy (SFBT) SFBT focuses on solutions rather than dissecting problems. It's about identifying what's working well in a relationship and how to build on these successes. This method has been shown to be particularly effective for couples looking for short-term, goal-oriented therapy. Narrative Therapy Narrative therapy allows couples to detach from their problems by seeing them as separate entities. By rewriting their relationship narratives, partners can identify their strengths and rewrite their stories to reflect a more positive and empowering relationship dynamic. Conclusion Understanding these common couples therapy methods can be the first step towards determining how to navigate through challenges and facilitate growth in your relationship. Whether it's through improving communication, deepening emotional bonds, or focusing on solutions, there are various types of therapy styles available that may resonate with your unique relationship needs. Interested in exploring couples therapy? Contact PSYCHē for more information, learn more about our expert therapists, or schedule a consultation online to pursue a healthier, happier relationship. We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.

Anger is a universal emotion, experienced by everyone at some point. It is natural, though often misunderstood. While a normal part of life, unmanaged anger can have serious consequences on health, relationships, and well-being. This blog delves into anger's nature and offers practical tips for maintaining composure. Understanding Anger Anger typically arises as a natural reaction to perceived threats or frustrations. It triggers an adrenaline surge, preparing for a 'fight or flight' response. It signals when something might be amiss. The expression of this emotion varies widely, from mild annoyance to intense fury. In today's world, physical confrontation is seldom an appropriate response. Comprehending this emotional response is the initial step in effective management. The Impact of Anger Unchecked anger can cause a host of issues. Physically, it can lead to high blood pressure or heart problems. Emotionally, it might result in stress, anxiety, and depression. Socially, it can harm or strain relationships, leading to conflicts in professional or personal settings. Recognizing Unhealthy Anger The key to change is recognizing problematic anger. It may appear as persistent irritability, frequent outbursts, physical aggression, or a constant sense of anger. Acknowledging these indicators is vital for effective management and intervention. Everyday Strategies for Managing Anger Mindfulness and Meditation: These practices assist in identifying and understanding emotions, providing an opportunity to calm down before reacting. Physical Exercise: Regular activity is an effective method for releasing tension and alleviating stress. Constructive Communication: Expressing feelings calmly and clearly can avert misunderstandings and foster healthier relationships. Creative Outlets: Redirecting anger into creative pursuits like art, writing, or music can be a form of emotional release. Professional Help and Support For those finding anger challenging to handle, professional guidance might be beneficial. Therapists can offer support and tailor specific strategies and coping techniques. Conclusion The goal of managing anger isn't to suppress it, but to understand and handle these emotions in a constructive manner. With appropriate strategies, understanding and responding to anger can lead to more balanced emotions and healthier relationships. Interested in exploring therapy for managing anger? Reach out to PSYCHē for more information, learn more about our expert therapists, or book a consultation online today. We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.

Autism Spectrum Disorder (ASD) in adults is a topic that's gaining more attention and understanding in recent years. This condition, often diagnosed in childhood, continues into adulthood in various forms. ASD in adults presents unique characteristics and experiences for each individual. This blog aims to provide a general overview of Adult ASD with insights for further understanding and support. Understanding Adult ASD ASD is not just a childhood condition; it extends into adulthood with varied presentations. ASD is a developmental disorder that affects communication, behavior, and social interaction. In adults, it manifests in ways that can be both subtle and more prominent. Adult ASD doesn't come with a one-size-fits-all checklist—some adults with ASD excel in specific areas, while others might find social interactions challenging. Recognizing unique differences is key to understanding the spectrum. Key Characteristics of Adult ASD Social Interaction Difficulties: This can include challenges in reading social cues, difficulty in maintaining conversations, or feeling overwhelmed in social settings. Focused Interests and Hobbies: Many adults with ASD have intense interests in specific topics, leading to a deep, comprehensive knowledge in those areas. Routine and Structure Preference: A strong desire for predictable routines and environments is common, with changes potentially causing stress or discomfort. Sensory Sensitivities: This involves heightened reactions to sounds, lights, textures, or tastes. The Spectrum Nature of ASD ASD is a spectrum, meaning symptoms and their severity vary widely from person to person. Some individuals may lead independent lives with minimal challenges, while others might require more support in their daily activities. The Impacts of Understanding ASD Personal Insight: It helps individuals understand their unique challenges and strengths. Improved Relationships: Knowledge of ASD can improve relationships through better communication and understanding. Inclusive Practices: Greater awareness can lead to more accommodating and supportive lifestyles for those with ASD. Support For those seeking support or a deeper understanding of Adult ASD, consulting with professionals who specialize in this area can be beneficial. They can provide personalized assessments, support strategies, and resources tailored to individual needs. Why Professional Diagnosis Matters While recognizing symptoms is helpful, a professional diagnosis is crucial for a comprehensive understanding. A thorough evaluation provides clarity, identifying strengths and areas where support might be beneficial. Conclusion Adult ASD is a multifaceted condition that impacts many aspects of life. Understanding it is important for gaining the right support. An accurate diagnosis of ASD is crucial, providing insights and access to targeted support. At PSYCHē, we offer various comprehensive psychological assessments, including testing for Autism Spectrum Disorder. Learn more about the kinds of testing we offer, reach out to us for more information, or book a consultation online today.

Procrastination is a behavior many are familiar with. Whether it's postponing that doctor's appointment, delaying a challenging project, or waiting until the last minute to complete an assignment, everyone's been there. But have you ever stopped to wonder why humans procrastinate? In this article, we delve deep into understanding the processes behind such behaviors. Let’s go over some connections between anxiety and procrastination, and how understanding this link can pave the way for to prevent the pattern for good. 1. What is Procrastination? Procrastination isn’t just about laziness or poor time management. It's a complex behavioral response that involves postponing tasks we perceive as daunting or unpleasant. While avoiding a task provides temporary relief, it often leads to increased stress as deadlines loom closer. 2. Anxiety: A Key Player in the Procrastination Puzzle Anxiety can be understood as a feeling of unease, worry, or fear. While it’s natural to experience anxiety occasionally, chronic anxiety can interfere with our day-to-day tasks and decision-making. Here's how anxiety ties into procrastination: Anticipation of Failure: For many, the fear of not meeting expectations or facing criticism leads to avoidance. They'd rather not attempt a task than risk failing. Perfectionism: Some individuals set extremely high standards for themselves. The anxiety stemming from the need to be perfect can make starting a task feel daunting. Overwhelm: When faced with a multitude of tasks or a particularly challenging one, the uncertainty of where to start can amplify feelings of anxiety. 3. The Vicious Cycle Anxiety can lead to procrastination, but here’s the catch - procrastination can also intensify anxiety. As tasks are delayed, the pressure of impending deadlines and the accumulating workload can increase stress levels, leading to a recurring loop of anxiety and avoidance. 4. Breaking the Cycle Understanding the link between anxiety and procrastination is the first step. Here are some strategies to consider: Prioritize and Break Down Tasks: Instead of viewing a project as one massive challenge, break it down into manageable bits. This makes starting less intimidating. Set Realistic Standards: While aiming high is commendable, setting achievable goals can reduce the fear of failure. Seek Support: Discussing your anxieties with someone may offer valuable insights and perspective. Interested in exploring therapy for managing anxiety and/or procrastination? Reach out to PSYCHē for more information, learn more about our expert therapists, or book a consultation online today. We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.

Within the field of therapy, multiple approaches exist, each tailored to meet the distinct needs of individuals. A common question arises when deciding between joining a skills group or a process group. Both have unique benefits, but understanding their distinct characteristics can be beneficial in understanding the approach that fits your goals best. Let’s delve deeper into the nuanced differences between these two group modalities. Skills Groups: Structured Learning Skills groups are often characterized by their structured and educational approach. They operate like a workshop or a class, focusing on teaching participants specific, practical skills to cope with, manage, and overcome various psychological and emotional challenges. The curriculum might cover stress management techniques, emotional regulation, social skills, or coping mechanisms tailored to specific issues like anxiety or depression. The environment in a skills group is instructional. Participants learn from a facilitator who imparts these coping strategies, offering opportunities for practice and feedback. Interaction among participants exists but is generally directed and managed to maintain the group's educational focus. Process Groups: Emotional Exploration Process groups, contrastingly, are characterized by their focus on emotional exploration and interpersonal dynamics. These groups do not have the structured curriculum of skills groups. Instead, they offer a space for participants to share personal experiences, feelings, and thoughts in a supportive and confidential setting. The facilitator in a process group plays a less directive role, often allowing participants to guide the discussion. The emphasis is on group interaction, fostering an environment of support, feedback, and shared experience. This approach aims to enhance self-awareness, explore relational dynamics, and promote personal growth through shared experiences and insights. The Core Differences Focus: Skills groups center around learning practical coping mechanisms and strategies, while process groups focus on emotional exploration and interpersonal dynamics. Structure: Skills groups are typically more structured, with a set curriculum and explicit goals for each session. Process groups are more fluid, with discussions often emerging organically from participants' shared experiences. Facilitation: In skills groups, facilitators adopt a more instructional role, while in process groups, they act as guides to foster a supportive and interactive environment. Participant Interaction: Skills groups might offer limited interaction as the focus is on learning and practicing new skills. In contrast, process groups thrive on participant interaction, sharing, and feedback. Choosing the Right Fit The decision between a skills group vs. process group ultimately depends on your individual needs, the specific challenges you’re facing, and your goals for therapy. Skills groups can be particularly beneficial for those seeking concrete tools and strategies to navigate their emotional world, while process groups may appeal to individuals interested in exploring their emotional patterns and relational dynamics in depth. Both modalities offer valuable pathways to enhanced well-being, each with its unique approach to fostering personal growth, resilience, and emotional health. It may be beneficial to discuss personal goals with a therapist in order to help you determine which group modality best serves your needs. Our Skills Groups: At PSYCHē, we offer both DBT Skills Groups and RO-DBT Skills Groups. Groups are like a class, not therapy. Learn more about our groups, schedules, or enroll.

We've all been there—suddenly, a bizarre or unsettling thought pops into your head seemingly out of nowhere. Maybe it's a vivid image, an irrational fear, or a disturbing scenario that leaves you feeling uncomfortable. These intrusive thoughts can be unsettling, but rest assured, you're not alone. Let’s investigate some common intrusive thoughts and their connection to Obsessive-Compulsive Disorder (OCD), OCD tendencies, and how stress and anxiety can contribute. What Are Intrusive Thoughts? Intrusive thoughts are like the unwelcome guests at a party—they show up uninvited, cause a disturbance, and can be tough to get rid of. These thoughts are often repetitive, distressing, and can range from causing mild to extreme distress. They may involve fears, doubts, worries, or even disturbing mental images. For instance, you might suddenly wonder, "What if I left the stove on?" or have a graphic image of a loved one in harm's way. The Link Between Intrusive Thoughts and OCD Obsessive-Compulsive Disorder (OCD) is one condition closely associated with intrusive thoughts. People with OCD often experience these thoughts, which can lead to compulsive behaviors or rituals as a way to manage the anxiety they cause. For example, someone might repeatedly check if they've locked the door to ease the fear of a break-in triggered by an intrusive thought. Chronic Anxiety and Intrusive Thoughts Chronic anxiety can also be a breeding ground for intrusive thoughts. When our minds are on constant high alert due to chronic stress and anxiety, it's easier for intrusive thoughts to sneak in. The brain's "what if" machine starts churning, leading to a never-ending cycle of worry and rumination. Common Intrusive Thoughts Intrusive thoughts come in many forms, and some are surprisingly common. Here are a few examples: Fear of Contamination: Worries about germs and cleanliness. Harm OCD: Fear of causing harm to oneself or others. Symmetry Obsessions: The need for things to be perfectly ordered. Forbidden or Taboo Thoughts: Inappropriate or morally questionable ideas. Signs of Stress and Anxiety Related to Intrusive Thoughts Experiencing intrusive thoughts can take a toll on your mental well-being. Some signs of stress and anxiety related to these thoughts include: Constant Worry: Feeling anxious or preoccupied with the thoughts. Avoidance Behaviors: Trying to avoid situations or triggers associated with the thoughts. Impaired Functioning: Difficulty concentrating or going about daily tasks due to distress. Managing Intrusive Thoughts While this short overview doesn't replace professional help, there are strategies you can try if intrusive thoughts are causing you distress: Mindfulness: Practicing mindfulness can help you observe these thoughts without judgment. Challenge Negative Thoughts: Question the validity of the thoughts and replace them with more rational ones. Seek Support: Consider therapy to address these specific concerns with specialized support. Conclusion Intrusive thoughts are common, and understanding their connection to conditions like OCD and anxiety can be helpful. It’s important to remember that you aren’t “cursed” with these thoughts forever and it is possible to defeat intrusive thoughts. Addressing these concerns alone may be daunting, which is why it may be beneficial to seek support from a qualified therapist who could provide tools to help manage these unwelcome guests in your mind. If you or someone you know is struggling with intrusive thoughts, we’ve got you covered. Interested in exploring therapy for managing intrustive thoughts? Reach out to PSYCHē for more information, learn more about our expert therapists, or book a consultation online today. We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.