Running Behavioral Experiments to Combat our Anxiety

In our sessions, I often assign behavioral experiments for homework. An example might be asking a chronic “lock checker” to refrain from checking the lock at night, or a client with perfectionistic OCD tendencies to send an email without double checking for spelling errors.  

A bigger behavioral challenge assignment might be to spend a day prioritizing honesty over niceness. 

My clients recognize the smirk on my face when I challenge them to do the opposite of what their OCD wants.  My flippant remark to a client’s pushback is often: “well, let’s see what happens.” 

Behavioral experiments are a powerful exposure because they allow the world to correct a client’s predictions on the likely negative outcomes of not following their OCD rules.  Our OCD hypothesizes that outcomes will be very dire, but reality doesn’t follow suit.  When we have negative distortions (which are inherent in both OCD and anxiety), our thinking and reality don’t align.  

The challenge is simple: allow ourselves to break out of our comfort zone and just try.  

Obsessive Compulsive Disorder gains power with our avoidance.  Not trying a new behavior leads to a back-handed reinforcement of the original fear.  Running a behavioral experiment can be a small commitment in the grand scheme of things, which might surprise our clients and produce some disruption of entrenched patterns.  

Sometimes we can talk about making a change for years without actually taking steps.  

A behavioral experiment is a low-stakes way of dipping our toes in the water and feeling just for a short period of time what we might be missing out on if we stay securely in our comfort zone.  

To learn more about OCD/Anxiety Treatment, please contact us today!