• Ep. 11 A Bit of ERP
    Dec 10 2024

    In this episode we dive into the world of Exposure and Response Prevention (ERP) with a healthy dose of humor and hope. I aim to demystify the process of facing OCD fears, transforming anxiety-inducing thoughts from terrifying monsters into manageable challenges. Whether you're just starting your mental health journey or looking for new strategies to manage intrusive thoughts, this episode promises to make ERP feel less like a mountain to climb and more like a quirky adventure in brain training.

    Resources:

    Free Workbook to Quit OCD: https://outofocd.com/free-workbook/

    Out of OCD Website: https://www.outofocd.com

    YouTube: https://www.youtube.com/@ToiHershman

    Instagram: https://www.instagram.com/outofocd/

    Facebook: https://www.facebook.com/toi.hershman

    LinkedIn: https://www.linkedin.com/in/toihershman/

    Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

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    6 mins
  • Ep. 11 Religious and Moral Scrupulosity OCD
    Nov 15 2024

    In this episode of The Out of OCD Podcast, Toi Hershman dives into a widely misunderstood OCD subtype: religious or moral scrupulosity. Toi draws from personal experience to explain how this condition affects individuals’ faith and mental health.

    Key Topics Covered:

    • What is Religious Scrupulosity?
      • A subtype of OCD involving intense fear of sin, blasphemy, or punishment.
      • Common compulsions include repetitive praying, excessive confessions, and seeking reassurance from religious leaders.
    • The Emotional Impact:
      • How scrupulosity drives people to avoid their faith or worship spaces.
      • The excruciating feelings of guilt, shame, and fear tied to this OCD subtype.
    • Treatment and Hope:
      • Exposure and Response Prevention (ERP) as the gold-standard therapy, even for religious scrupulosity.
      • The importance of shifting focus from fear and punishment to love and grace.
    • Resources and Support:
      • The International OCD Foundation’s free online support groups and conferences like the “Faith and OCD” conference.
      • Encouragement for listeners to seek help and know they are not alone.

    “Remember, OCD attacks what you value most. But healing is possible, and you are not alone in this journey.”

    Don’t forget to subscribe, share, and leave a review if this episode resonated with you!

    Resources:

    Free Workbook to Quit OCD: https://outofocd.com/free-workbook/

    Out of OCD Website: https://www.outofocd.com

    YouTube: https://www.youtube.com/@ToiHershman

    Instagram: https://www.instagram.com/outofocd/

    Facebook: https://www.facebook.com/toi.hershman

    LinkedIn: https://www.linkedin.com/in/toihershman/

    Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

    Resources:

    Free Workbook to Quit OCD: https://outofocd.com/free-workbook/

    Out of OCD Website: https://www.outofocd.com

    YouTube: https://www.youtube.com/@ToiHershman

    Instagram: https://www.instagram.com/outofocd/

    Facebook: https://www.facebook.com/toi.hershman

    LinkedIn: https://www.linkedin.com/in/toihershman/

    Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

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    11 mins
  • Ep. 10: I Am Sooo OCD, and Other Dumb Things People Say to You
    Oct 25 2024

    In this episode, we take a deep dive into Obsessive-Compulsive Disorder (OCD), challenging common misconceptions that trivialize this serious mental illness. Our host addresses myths like "OCD is just about being tidy," "Everyone’s a little OCD," and "People with OCD can just stop." Each myth is broken down to reveal the true impact of OCD on daily life, emphasizing that OCD isn’t about enjoying cleanliness or control—it's about managing intrusive, distressing thoughts through compulsive behaviors that are anything but a choice.

    Real-life examples illustrate how OCD can look different for everyone, often including mental rituals that go unseen. We also explore the frustrations faced by people with OCD when they encounter casual, dismissive language and jokes about their condition.

    Tune in to learn about the importance of empathetic language, advocacy, and informed conversations. For more resources, check out the International OCD Foundation and NOCD.

    Resources:

    Free Workbook to Quit OCD: https://outofocd.com/free-workbook/

    Out of OCD Website: https://www.outofocd.com

    YouTube: https://www.youtube.com/channel/UCxHGUuSz7Hv7FQrLIL7n6rw

    Instagram: https://www.instagram.com/outofocd/

    Facebook: https://www.facebook.com/toi.hershman

    LinkedIn: https://www.linkedin.com/in/toihershman/

    Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

    Resources:

    Free Workbook to Quit OCD: https://outofocd.com/free-workbook/

    Out of OCD Website: https://www.outofocd.com

    YouTube: https://www.youtube.com/@ToiHershman

    Instagram: https://www.instagram.com/outofocd/

    Facebook: https://www.facebook.com/toi.hershman

    LinkedIn: https://www.linkedin.com/in/toihershman/

    Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

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    15 mins
  • Ep. 9. Why Does OCD Feel So Real?
    Oct 14 2024

    In this episode, we dive into how uncertainty makes OCD feel real. For those of us with OCD, even though we logically know our thoughts can't hurt us, OCD makes them feel incredibly real and threatening. People without OCD often don’t understand that we can’t simply brush off these scary thoughts; we feel the overwhelming need to perform compulsions to prevent something bad from happening. This episode explores how OCD taps into your brain's fight, flight, or freeze response, making the intrusive thoughts feel like real dangers. We’ll also discuss Exposure and Response Prevention (ERP) therapy and how it helps retrain the brain to break free from the compulsions.

    Resources:

    Free Workbook to Quit OCD: https://outofocd.com/free-workbook/

    Out of OCD Website: https://www.outofocd.com

    YouTube: https://www.youtube.com/channel/UCxHGUuSz7Hv7FQrLIL7n6rw

    Instagram: https://www.instagram.com/outofocd/

    Facebook: https://www.facebook.com/toi.hershman

    LinkedIn: https://www.linkedin.com/in/toihershman/

    Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

    Resources:

    Free Workbook to Quit OCD: https://outofocd.com/free-workbook/

    Out of OCD Website: https://www.outofocd.com

    YouTube: https://www.youtube.com/@ToiHershman

    Instagram: https://www.instagram.com/outofocd/

    Facebook: https://www.facebook.com/toi.hershman

    LinkedIn: https://www.linkedin.com/in/toihershman/

    Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

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    8 mins
  • Ep. 8 Intentional ERP for OCD
    Sep 5 2024

    Episode 8: Mastering Intentional ERP for OCD

    In this episode, we explore the power of intentional Exposure and Response Prevention (ERP) for managing OCD. Key points include:

    • Understanding ERP and its initial challenges
    • The benefits of proactive vs. reactive ERP
    • Simple techniques to practice intentional ERP daily
    • Methods for disengaging from intrusive thoughts
    • The importance of celebrating progress, no matter how small
    • Tips for tracking improvement over time

    We discuss how even short, regular ERP sessions can make a significant difference in managing OCD symptoms. Listeners will learn practical strategies to implement intentional ERP in their daily lives, helping them take control of their OCD rather than simply reacting to it.

    Remember: Your thoughts are not you—they're your OCD. With practice, you can learn to disengage from these thoughts and reduce their impact on your life.

    You can find the blog version of this at: https://outofocd.com/intentional-erp-for-ocd/

    Some other links:
    https://www.youtube.com/channel/UCxHGUuSz7Hv7FQrLIL7n6rw

    https://www.outofocd.com

    https://www.instagram.com/outofocd/

    https://www.facebook.com/toi.hershman

    Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

    Resources:

    Free Workbook to Quit OCD: https://outofocd.com/free-workbook/

    Out of OCD Website: https://www.outofocd.com

    YouTube: https://www.youtube.com/@ToiHershman

    Instagram: https://www.instagram.com/outofocd/

    Facebook: https://www.facebook.com/toi.hershman

    LinkedIn: https://www.linkedin.com/in/toihershman/

    Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

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    9 mins
  • Ep. 7 Postpartum OCD
    Aug 12 2024


    Postpartum OCD occurs after childbirth and is characterized by obsessive, repetitive, unwanted, and distressing thoughts, often accompanied by compulsions or repetitive behaviors. These compulsions are performed to relieve the stress and fear caused by intrusive thoughts. With postpartum OCD, intrusive thoughts can take on various forms often revolving around a new mom's ability to care for her child. These thoughts are not reflective of a new mother's true beliefs and are highly distressing, but women are scared to let anyone know what is happening to them.

    https://www.youtube.com/channel/UCxHGUuSz7Hv7FQrLIL7n6rw

    https://www.outofocd.com

    https://www.instagram.com/outofocd/

    https://www.facebook.com/toi.hershman


    Postpartum Fact Sheet from IOCDF:
    https://iocdf.org/wp-content/uploads/2014/10/Postpartum-OCD-Fact-Sheet.pdf

    Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/




    Resources:

    Free Workbook to Quit OCD: https://outofocd.com/free-workbook/

    Out of OCD Website: https://www.outofocd.com

    YouTube: https://www.youtube.com/@ToiHershman

    Instagram: https://www.instagram.com/outofocd/

    Facebook: https://www.facebook.com/toi.hershman

    LinkedIn: https://www.linkedin.com/in/toihershman/

    Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

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    11 mins
  • Ep. 6: OCD and Suicidal Thoughts
    Jun 14 2024

    The Dark Struggle - OCD and Suicidal Thoughts

    *TRIGGER WARNING: This article may be difficult if you are sensitive to this topic.

    Obsessive Compulsive Disorder (OCD) is a severely disabling mental illness that can make someone's life feel like an endless nightmare. The constant cycle of intrusive, tormenting thoughts and the compulsions aimed at relieving the anxiety they cause is utterly exhausting. For some struggling with OCD, the pain and suffering becomes so overwhelming that they start having thoughts of suicide as a way to finally escape this personal hell.

    Around one third of people with OCD have had suicidal thoughts, and around 1 in 10 have attempted suicide. The torment of OCD puts sufferers at much higher risk of suicidal ideation and behavior compared to the general population. The relentless mental anguish combined with feelings of hopelessness that the invasive thoughts will never end can make ending one's life seem like the only relief.

    I experienced this myself with my OCD struggle, I cannot say it was suicidal thoughts, as my specific obsession was a fear of death itself. However, there were many times when I felt like everyone in my life would be better off without me around. It was almost like I wanted to disappear so my family could be free of my OCD. The internal battle that no one could fully understand, combined with the guilt that my family was tormented by my condition, became too much.

    There are two distinct issues here. Some have a form of OCD known as Suicidal OCD where they obsess over the possibility of accidentally committing suicide, which is repugnant to them - typical of all OCD themes. Those with Suicidal OCD are unlikely to actually attempt suicide.

    However, someone with OCD can have genuine suicidal ideations where the thought of suicide itself is not repugnant. This is where professional help is crucial. People with OCD are at increased risk for attempted suicide, especially if they have a co-occurring disorder like depression.

    In any case involving suicidal thoughts, seeking professional help immediately is vital. Cognitive behavioral therapy and certain medications can effectively manage OCD symptoms and reduce suicide risk. You don't have to suffer alone - there is help and hope available to overcome this terrible disorder.

    Some additional resources on this topic:

    From NOCD: https://www.treatmyocd.com/blog/suicidal-ocd

    From Child Mind: https://childmind.org/article/ocd-and-suicide/

    Resources:

    Free Workbook to Quit OCD: https://outofocd.com/free-workbook/

    Out of OCD Website: https://www.outofocd.com

    YouTube: https://www.youtube.com/@ToiHershman

    Instagram: https://www.instagram.com/outofocd/

    Facebook: https://www.facebook.com/toi.hershman

    LinkedIn: https://www.linkedin.com/in/toihershman/

    Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

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    8 mins
  • Ep. 5 ERP for OCD: Taking Back Control with Exposure Therapy
    May 20 2024

    ERP for OCD: Taking Back Control with Exposure Therapy

    This episode dives into Exposure and Response Prevention (ERP) therapy, the gold standard treatment for Obsessive Compulsive Disorder (OCD). We'll hear personal stories about the struggles of OCD and how compulsions, while offering temporary relief, can become a trap.

    We'll break down ERP therapy, explaining how it works and why it's so effective. You'll learn about exposure hierarchies, a system therapists use to gradually expose you to your triggers in a safe and controlled environment. We'll also address common concerns about ERP, like the fear of increased anxiety.

    This episode is packed with practical tips, including how to manage anxiety outside of therapy sessions. We'll also explore resources available for ongoing support, like OCD support groups. By the end of this episode, you'll understand how ERP therapy can help you take back control from OCD and live a freer life.

    https://www.youtube.com/channel/UCxHGUuSz7Hv7FQrLIL7n6rw

    https://www.outofocd.com

    https://www.instagram.com/outofocd/

    https://www.facebook.com/toi.hershman

    Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

    Resources:

    Free Workbook to Quit OCD: https://outofocd.com/free-workbook/

    Out of OCD Website: https://www.outofocd.com

    YouTube: https://www.youtube.com/@ToiHershman

    Instagram: https://www.instagram.com/outofocd/

    Facebook: https://www.facebook.com/toi.hershman

    LinkedIn: https://www.linkedin.com/in/toihershman/

    Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

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    19 mins