What if I told you that the key to breaking free from obsessive thinking and compulsions in something unexpected?

Sometimes it’s the complete opposite of what we think we should do. I often tell you to move closer to the threat instead of running away from it. And there is a concept that I recently discovered that made a lot of sense.

Why time under tension works for OCD

For all you strength trainers out there, you may be aware of the term “time under tension”. It essentially means that you spend more time slowly lifting a weight with control, vs. quickly lifting to get it over with. You're keeping your muscles working hard during exercises. It's good because it makes your muscles grow stronger, improves how much weight you can lift, helps you do exercises correctly, and keeps challenging your muscles to get even better. So, it's like giving your muscles a really good workout to make them stronger and bigger.

Just like strength training, where slow, deliberate movements yield better results, overcoming OCD requires a similar approach.

We use exposure and response prevention treatment for OCD. In ERP, a person faces their fears or triggers gradually while learning to resist the urge to engage in their usual compulsive behaviors. By repeatedly confronting feared situations without giving in to compulsions, individuals can gradually reduce their anxiety and gain control over their symptoms.

Essentially, it helps people break free from the cycle of fear and ritualistic behaviors.
So using this new concept of time under tension, you can imagine that when you’re facing a fear, you’re supposed to feel the anxiety, the distress, the tension. The longer you can feel this without giving into the compulsion, the better results long term you’ll feel.

Here is what I mean.

In exposure therapy for OCD, let's say someone has a fear of germs. Their therapist might gradually expose them to situations involving germs, starting with something mildly anxiety-provoking like touching a doorknob, and then progressing to more challenging scenarios like shaking hands with strangers or not washing their hands for an extended period.

The typical person may say, let me get this over with. I tapped the doornob, I’m done. No no no. Instead, I’m touching the doorknob, holding it, caressing it, making it my buddy, maybe using my other hand. Touching my clothes, my face, phone, and siting with the feeling of anxiety, not doing anything to fix it, allowing it to flow by it’s self. It could take a 3 minutes, it could take 20 minutes. Either way, that time under tension is important. Sit with it, make it meaningful.

I often tell people, you know you’re doing it right if you’re feeling anxious. You learn to enjoy those moments as they are the ones that are making you better. Just like strength training and building muscle, you’re building strength and new neropathways in your brain.

You can even turn this into a game. It’s my job to see how much time I can sit in this uncomfortable zone and respond as if everything is gravy baby. Knowing that the whole time, my brain is at work, changing, growing, moving, grooving, and most importantly learning.

Hey person! What do you think you're doing? I've been telling you how to stay safe for so long. Why do you defy me? I don't like this new person who is acting like my threats don't matter. This is no longer fun for me. I think I'm going away for a while. I might remind you here and there just to see if you'll give in. I might throw in some threats along the way. But are you sure? You don't want to risk this do you? This time is different.

Why OCD treatment works

But here's the cool part! This darn OCD is going to leave you alone when you no longer respond to it the way it wants you to and you take the risk that it's been a lie this whole time.

While this video gives a general overview of OCD treatment, I go over this step by step in my online course below. You can unlock these skills using the link in the description.

So you may ask yourself. If i want to learn a skill fast and get really good at it, do you practice the skill as fast as you can and do it every once in a while? Probably not. It’s something you devote your time to throughout the day.

Take inventory of your time. Are you spending more time in the comfort zone? Did you know growth doesn’t happen in the comfort zone? Maybe you take some time and create a goal for yourself to make sure you spend a certain amount of time each day being uncomfortable and making sure you have the right responses to the OCD thoughts and threats.

And if you forgot them, they can be anything you’re doing to teach your brain that you do not care about the threat anymore. Things like. Maybe, maybe not. Cool. love it. Thanks for the thoughts. I guess anything is possible. Sure. maybe, awesome. Sweet. Totally. and.

Time under tension or rather. Anxiety in a meaningful way. We don’t want that anxiety to go away immediately….because what does that sound like….a compulsion.

Ding ding ding. We don’t want to do compulsions. You’re so much stronger than that.

Essentially, you’re telling the brain that you’re no longer giving in to the things it tells you that you should.

I want to know what things you’re willing to do today to feel uncomfortable, risk the threat, and become the boss. Let me know down in the comments.

Just remember….time under tension is the key man.

I want you to feel more resilient and confident. Go watch the videos on the screen to enhance these skills even more.