How to Use the Neurocycle to Break the Cycle of OCD Thinking & Manage Intrusive Thoughts
In this podcast (episode #262) and blog, I talk about how to Neurocycle to break the cycles of OCD (obsessive-compulsive thinking) and avoid getting stuck in toxic thinking patterns and rumination.
Let’s start with getting stuck in our thoughts. OCD is often defined as an anxiety disorder characterized by uncontrollable, unwanted thoughts and ritualized, repetitive behaviors someone feels compelled to perform. If you battle with OCD, you probably recognize that many of your obsessive thoughts and compulsive behaviors are irrational—but even so, you feel unable to resist them and break free.
I see OCD-type thinking as a way of coping with an underlying unresolved issue. It’s not always the most effective or sustainable way to deal with pain or trauma, but it’s a coping mechanism—a type of distraction you use to try to manage or keep the source of your pain bearable. It’s not “brain damage”; it is a pattern that is set up to help you cope in a situation that is threatening your safety or survival in some way, which can develop into a toxic habit that takes over your life.
With OCD-type thinking, there is an underlying cause that needs to be identified and reconceptualized, as I discuss in my most recent book, Cleaning Up Your Mental Mess. You can’t just condition yourself to stop because the automatized driving force is still there—you must get to the root of this type of thinking using self-regulation and mind-management techniques, as I talk about in my book.
You need to observe the pattern of your thoughts and behaviors, discover what the activator is and reconceptualize this using what I call the Neurocycle, which is a 5 step, scientifically-based process that helps you manage your mind and change your thinking. Over a period of at least 63 days, you can perform the Neurocycle steps to find and address the root cause(s) of this type of thinking:
- Gather awareness of what you are feeling emotionally and physically and your perceptions as you work on your OCD thinking.
- Reflect on why you feel and act the way you do—be as specific as possible.
- Write this down—this is way to help organize your thinking and gain clarity into your thought patterns and behaviors.
- Recheck what you have written. Look for patterns and triggers (or activators) in your work life, your relationships, your responses, your attitudes and so on.
- Take action. I call this step an “active reach”. It is essentially an action you take to reinforce the new, reconceptualized pattern of thinking and behaving you want in your life (which is replacing the old, toxic OCD cycle).
For more on the Neurocycle method and how to use it to break toxic OCD cycles, listen to my podcast (episode #262), and check out my latest book, Cleaning Up Your Mental Mess.
This podcast was sponsored by:
NOOM, a great way to develop healthier habits, reduce your risk of chronic health problems, reverse disease, and foster a healthier relationship with yourself and others! I love using NOOM to keep track of my exercise routine and make sure I am eating well every day. For your special offer see: noom.com/DRLEAF.
Jenni Kayne, my favorite online store, which has a beautiful selection of clothes and home goods that will become your favorite forever pieces! Get 15% off your first order when you use code DRLEAF at checkout: https://jennikayne.com.
Best Fiends, a great match 3 puzzle game that helps relieve stress and build your mind! Download Best Fiends today for free on the Apple App Store or Google Play.
3:50 What is OCD thinking?
5:10 How OCD thinking can become a toxic thinking habit that affects your health
8:35 How to get out of “stuck” thinking and rumination through self-regulation
12:05 How helping others helps you!
13:00 Why OCD is not a brain disease
15:00 How OCD thinking becomes a coping mechanism
17:00 What you think about the most will grow and affect your wellbeing
21:00 How to use the Neurocycle mind management technique to heal OCD thinking
This podcast and blog is for educational purposes only and is not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional.