With summer travel in full swing, you may be tempted to look for “hacks” to make your packing and departure easier. Many are perfectly innocuous and even helpful. Rolling your clothes to maximize suitcase space or stuffing your shoes with your socks and underwear? Good ideas!
But if you have OCD and get stuck checking appliances, light switches, and door locks prior to leaving on a trip (or even for just the day), I would strongly advise you not to listen to the Lifehacker tip to take photos of your stove, thermostat, and appliances prior to travelling to ease your anxiety about having left something turned on.
It may be tempting to sidestep the checking process by snapping pictures to reassure yourself that you won’t have started a fire or caused a burglary. For a short time, your anxiety may lessen. But if you have OCD, the relief you feel will undoubtedly be short-lived.
Compulsions such as checking do serve to relieve anxiety in the short run. But they tend to escalate and demand more and more time because the doubt returns. The intolerance of uncertainty is a core feature of the thinking patterns fueling compulsive checking and other OCD behaviors.
Rather than checking over and over (or taking pictures) to feel certain, you need to train your mind to accept the lingering feeling of doubt by practicing—preferably before you go away for an extended period of time—setting a limit on the number of times you allow yourself to check and leaving even if you feel the urge to go back for another once over. The key is deciding ahead of time, rather than letting anxiety guide your actions. If you typically check appliances or the door ten times, say, start by cutting back by ten percent. When that becomes easier, reduce the number of checks again, and so on, until you are down to one or two.
When leaving for vacation, you can allow yourself an extra check (but only if you decide on the number in advance). Taking a picture might seem tempting, but it won’t lessen your discomfort if you have OCD. I’ve had patients tell me they’ve tried the picture hack only to question whether they might have turned the stove back on or plugged the iron in again after taking the photo.
So come up with a plan in advance, practice over and over before your trip, and save the photos for the sights you want to capture on your travels.
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