How to Cope with Pure-O Intrusive Thoughts: A Non-Resistant Approach

Struggling with obsessive thoughts, particularly those categorized as Pure-O (Pure Obsessive Disorder) can be incredibly distressing. Many fall into the trap of trying to resist their thoughts, only to find that resistance often exacerbates the problem. This article introduces a more effective strategy: observant non-action.

Understanding Pure-O OCD

Pure-O OCD, or Pure Obsessive Disorder, is a subtype of OCD where distressing thoughts or obsessions (such as contamination fears, doubts, or impulses) dominate, without the accompanying repetitive behaviors often associated with OCD. While it is indeed a form of OCD, it is just as treatable as general anxiety disorders. Professional help is recommended, as it can prevent the disorder from worsening and impacting your daily life significantly.

Why Resistance Isn't Always the Best Approach

Resistance can be counterproductive. Engaging in efforts to resist thoughts induces a heightened state of arousal, which in turn amplifies anxiety and eventually reinforces the obsessive thoughts. Studies have shown that attempts to suppress these thoughts actually increase their frequency and intensity. Therefore, a more adaptive strategy is needed.

Observant Non-Action: A Practical Approach

The key to managing Pure-O OCD lies in observing your thoughts and emotions without trying to control or change them. This practice, known as observant non-action, can be implemented through a variety of exercises and techniques. Here is one such exercise:

The Leaf on a Slow Flowing River Technique

Find a quiet and comfortable space, close your eyes, and imagine a slow-flowing river. Visualize leaves floating gently downstream. Each time an intrusive thought arises, imagine it as a leaf. Observe this thought calmly, without judgment, as it moves towards you, passes by, and drifts further away. Allow any feelings that emerge without attempting to stop or suppress them. This process can take several minutes. As the thought eventually moves out of sight, let it go and move on to the next thought.

Additional Strategies for Coping with Pure-O OCD

Incorporate mindfulness into your daily routine to enhance your ability to observe and accept your thoughts. YouTube offers numerous guided mindfulness and body scan practices that can be done at home. Regular physical exercise, such as the Pilates routine available on YouTube (Moving Mango Pilates), can also help manage the hormones released by anxiety.

A Formal Approach: Imaginal Exposure Therapy

For those who find the leaf exercise too challenging or who have more severe symptoms, imaginal exposure therapy may be a more structured approach. This therapy involves imagining specific scenarios related to your obsessions and gradually facing them without avoidance or ritualistic behavior. However, it is recommended to start with the leaf exercise first before trying this more formal approach.

Conclusion

While there is no instant solution for managing Pure-O OCD, committing to consistent practice can lead to gradual improvements over a few weeks. Focus on observing your thoughts and emotions without resistance, and incorporating mindfulness and physical exercise into your routine for a holistic approach. Remember, seeking professional help is crucial for effectively managing this condition.