Cognitive Behavioral Strategies

Lynne S. Gots, Ph.D.
Licensed Psychologist

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If You Have OCD, Don’t Try This!

By Lynne Gots, posted on July 27th, 2022.

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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Posted in Anxiety, Obsessive Compulsive Disorder |

Is OCD Gaslighting You?

By Lynne Gots, posted on July 6th, 2021.

The term “gaslighting” is so widely used today that most people, aside from classic film buffs, don’t know its origin–most famously from the 1944 movie Gaslight. The story revolves around a woman, played by Ingrid Bergman, whose husband tries to convince her she is going insane by repeatedly dimming the lights, making loud noises and talking to himself in the attic while insisting she is hallucinating. 

In the psychological literature and in popular culture, gaslighting describes efforts to manipulate someone’s perception of reality in order to gain control over the person. Successful gaslighters make their victims question their memories and experiences and, in extreme cases, even doubt their sanity.

OCD is a master gaslighter. Sometimes called “the doubting disease,” it manipulates by causing the sufferer to question every action, thought, and recollection. A person who is trapped in an OCD spiral will wonder, “Can I trust I am remembering the situation accurately?”  “Did I really lock the door/turn off the stove/unplug the hairdryer?” “Did I ask for consent in that sexual encounter?” “Did I say something offensive?” “Did I cheat on that test?”

OCD is a sly, creative, and very destructive manipulator. 

People with shaky self-esteem and low confidence may find it especially hard to stand up to gaslighters and assert their own assessment of reality.  OCD undermines self-confidence and leads to excessive questioning, which feeds doubt.

In an interview for the podcast The Psychology of, I discuss the traps OCD sets, particularly in relation to moral scrupulosity and doubt, with psychologist Zac Rhodenizer.  Check it out to learn more about how to stop OCD from gaslighting you.




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Posted in Obsessive Compulsive Disorder |

How to Keep Your Anxiety from Spreading Like a Virus in the Face of COVID-19 [Updated]

By Lynne Gots, posted on March 7th, 2020.

The new Coronavirus outbreak has infiltrated our public consciousness, and it is exhausting. When the media are constantly bombarding us with updates about fatality counts and quarantines, even the most unflappable are finding it hard to stay calm. Everyone seems to be running to the nearest supermarket to stockpile disinfectant wipes, bottled water, and canned goods. So how are people with health anxiety and OCD—who are already prone to excessive worry about uncertainty, contamination, and illness— supposed to cope?

In treating anxiety, I use the evidence-based approach called Exposure/Response Prevention to help people tackle their fears and limit the compulsive behaviors, such as excessive washing, designed to make them feel less anxious about risk. But some of the practices my colleagues and I would typically recommend for someone with contamination worries, such as limiting hand-washing and avoiding the use of hand-sanitizer, fly in the face of current public health recommendations. Even so, if you keep in mind the rationale for exposure-based approaches to anxiety, which is to learn to tolerate discomfort and uncertainty, you can still come up with a personal plan allowing you to follow reasonable disease- prevention guidelines without letting your anxiety skyrocket and control your behavior.

  1. Take reasonable precautions.
    Use only one source, such as the CDC, to create your “response-prevention plan,” or rules for practicing sensible health habits without giving into compulsions. Follow the plan you’ve made in advance so you don’t let anxiety dictate your behavior in the moment.
  2. Less is better than more if you have OCD. For example, the CDC says “clean frequently…wash your hands often…for at least 20 seconds.” The words “frequently,” “often,” and, “at least” are ambiguous—and potential landmines for the OCD brain. Accepting uncertainty is a vital component of OCD treatment but, in this case, vague guidelines are not helpful. Decide you’ll wash your hands for 20 seconds, not 40 or 60 “just to be safe.” Don’t let anxiety make you doubt, second- guess, or modify the plan.
  3. Limit your consumption of the news and social media. You will be informed enough without knowing every detail about the outbreak. Decide which news outlets you will follow, how long you will spend reading them, and put yourself on a predetermined schedule for checking your sources. Don’t go down a rabbit hole seeking information. Unless you are on the frontline of the public health effort, you don’t need to know as much as the experts. And don’t look to random internet sources for preventative measures. According to a recent Washington Post column, Craig’s List is selling DIY Coronavirus vaccines. Which don’t exist.yet.
  4. *Don’t modify your activities just because you’re anxious. Unless your employer has implemented a mandatory telework policy, continue to go to work. Take your kids to the playground. Eat out if you normally enjoy going to restaurants. Spend time with friends. Shop at the supermarket. Get haircuts and manicures (sadly, many of my Chinese manicurist’s clients have been cancelling appointments out of misplaced fear). Of course, you should follow your response-prevention plan for washing when you are in public places where you are coming into contact with a lot of people. *See update below.
  5. Practice mindfulness and acceptance techniques. Whether you use meditation, yoga, prayer, or exercise, focusing your attention on the present moment, rather than ruminating about a catastrophic, uncertain future, can help you cope.

This is a challenging time for all of us. But we don’t need to make it worse than it already is by fueling our anxiety. If we practice responding to the uncertainty with reason and thoughtfulness rather than reacting out of panic, everyone will benefit.

Update: When I wrote this post only ten days ago, the coronavirus situation was very different from how it is now. The current national emergency mandates strict social-distancing practices, which make my advice to carry on normal activities no longer medically sound. or feasible.

I will be writing another post in the coming days with tips for staying sane while stuck in the house.




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Posted in Anxiety, COVID-19 Mental Health, General, Health Anxiety, Mental Health and the Media, Obsessive Compulsive Disorder |

This blog is intended solely for the purpose of entertainment and education. All remarks are meant as general information and should not be taken as personal diagnostic or therapeutic advice. If you choose to comment on a post, please do not include any information that could identify you as a patient or potential patient. Also, please refrain from making any testimonials about me or my practice, as my professional code of ethics does not permit me to publish such statements. Comments that I deem inappropriate for this forum will not be published.

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