Letting go of Device Addiction
If you believe that this isn't possible for you, which I believe many of you would argue that it's so intertwined with your life and it's not something you are willing to let go of, then you have to be comfortable with the mental tension that will exist when you are around your device and attempting to do something else that requires attention or you would like to give attention to (like rest). You may have to set healthier boundaries with your device use. Psychologist Carrie Heyward recommends being purposeful and mindful of the task you would like to accomplish. If your task is to remain on your device, then be intentional and enjoy. If, however, your task is to attend to something else, you choose behaviours that align with that, which may require you to be off your smartphone. Sometimes, this presents difficulties getting off your device. She then recommends you ask yourself: is this helpful right now, is this urgent right now, and is it allowing me to be the person I want to be right now?
I want to be clear: I like Heyward's approach, but because we have very limited bandwidth to deal with life's stress, your bandwidth will be occupied with tension to engage with your device. I strongly advise removing anything that pulls your attention and creating a boundary around engaging in such unhealthy activities.
If you are continuing to struggle, feel free to contact me directly. Any psychologist is equipped to help with this, but I would be happy to help at my office located in Vaughan, Ontario.
Adventure Therapy for Youth and Adults
Adventure therapy, often linked with acceptance and commitment therapy, is gaining recognition as an effective method for addressing psychosocial challenges through outdoor activities and hands-on learning experiences (Tracey et al 2018). While the term is sometimes used interchangeably with various other approaches, adventure therapy is typically grounded in core principles such as experiential learning, connection with nature, increased arousal due to perceived risk, a focus on positive change for participants, provision of care and support, and group-based formats where the group dynamics themselves become part of the therapeutic process (Tracey et al 2018).
As a psychologist, I do believe that this can be quite promising for those struggling with certain mental health disorders. The research suggests that individuals who have participated in adventure-based therapy described: increased social interaction, better social relations, increased self-esteem, an opportunity to challenge their anxiety, and less stress.
As a therapeutic approach, adventure therapy holds promise for enhancing the psychological well-being of children due to both its engaging nature and the documented outcomes it can achieve. Research indicates that children tend to prefer outdoor environments, particularly those involving nature (Tracey et al 2018), making adventure therapy an appealing alternative to traditional therapeutic methods (Tracey et al 2018). In contrast to conventional interventions that often require sitting still, talking, or writing—activities that may not appeal to children—adventure therapy provides an active, engaging platform for therapeutic intervention (Rickwood et al., 2007). Increasing evidence suggests that adventure therapy and related approaches can produce both short- and long-term positive therapeutic outcomes (Tracey et al 2018).
I do believe that adventure therapy is quite promising. More work and research need to be done to better understand how to support both youth and adults who experience specific mental health concerns. I do believe that some of the research already done could be used to develop programming for youth, particularly with the implementation of acceptance and commitment-based themes. I do believe there is value in doing so.
Tracey, D., Gray, T., Truong, S., & Ward, K. (2018). Combining acceptance and commitment therapy with adventure therapy to promote psychological wellbeing for children at-risk. Frontiers in psychology, 9, 1565.
Understanding OCD
Understanding Obsessive-Compulsive Disorder (OCD)
Obsessive-Compulsive Disorder (OCD) is a psychological condition characterized by the presence of obsessions, compulsions, or both. Obsessions refer to persistent, intrusive thoughts, urges, or impulses that provoke significant distress, while compulsions are repetitive behaviors or mental acts performed in an attempt to reduce the anxiety caused by these obsessions or prevent a feared event or situation. it's the fear itself is no usually what is driving the fear, it's what the fear means for the person that influences their anxiety. As a psychologist, I help people understand the root of fear and how it influences their primary concern.
These compulsions may take the form of physical actions, such as hand washing, or mental rituals, such as counting, praying, or seeking reassurance. In some cases, the compulsions seem to serve a logical purpose, but often, individuals with OCD acknowledge that their behaviors are excessive or illogical. Despite experiencing significant discomfort or perceived danger, most individuals with OCD recognize that their rituals are disproportionate or do not make sense. I attempt to remind individuals that the compulsions are what maintain the OCD cycle. The more you perform the compulsions less opportunity there is to habitute and move on from the feelings of anxiety.
The Origins of OCD Symptoms
The onset of OCD symptoms can be understood in part by examining how the brain processes perceived threats. In response to actual dangers, the brain activates an alarm system, producing a fear response that compels individuals to take protective actions. However, in individuals with OCD, this alarm system becomes triggered even in the absence of a genuine threat, leading to excessive worry and compulsive behaviors. These compulsions may offer temporary relief but are often ineffective in the long run. Research suggests that certain brain regions, such as the orbitofrontal cortex, are involved in the regulation of fear and the initiation of compulsive behavior, and that their dysregulation plays a key role in the manifestation of OCD symptoms. Genetic predispositions also contribute to the development of OCD, making certain individuals more vulnerable to experiencing the disorder. Environmental factors, including stress, can exacerbate symptoms, further influencing the severity of obsessions and compulsions. Additionally, through natural learning processes, individuals may begin to associate specific rituals or avoidance behaviors with anxiety reduction. While this approach is adaptive in situations of genuine danger, it becomes maladaptive in OCD, where rituals become increasingly frequent and intense in an attempt to reduce distress, despite their diminishing efficacy.
The Role of Cognitive Behavioral Therapy (CBT) and Exposure Techniques
Cognitive Behavioral Therapy (CBT), particularly exposure and response prevention (ERP), is a highly effective treatment for OCD. This is the gold standard for treatment and what I use professionally with each of my clients. The primary aim of CBT is to break two key associations in individuals with OCD: first, the link between obsessive thoughts and heightened distress, and second, the association between compulsive behaviors and relief from anxiety. The goal is to enable clients to experience obsessive thoughts without the corresponding distress and to habituate without resorting to compulsive rituals. This therapeutic approach involves repeated exposure to feared situations without engaging in ritualistic behaviors, allowing the client's anxiety to naturally decrease over time. Initially, this process may increase anxiety as the individual confronts their fears, but over time, the brain and body learn that these situations do not trigger the intense fear response they once did, thereby reducing the compulsion to engage in rituals.
Addressing the Challenges of Exposure Therapy
Although individuals with OCD may have attempted to resist compulsions in the past, this typically results in heightened anxiety and does not alleviate the symptoms of OCD. CBT exposure exercises differ from these previous attempts by providing a structured and incremental approach. We never do anything you do not want to do. Exposure tasks are introduced gradually, starting with less anxiety-provoking situations, much like a person training for a physical activity would build their endurance over time. The goal is to strengthen the individual’s tolerance to anxiety and enable them to confront their fears in a controlled and manageable way. Additionally, CBT ensures that the individual does not engage in subtle forms of avoidance or reassurance seeking, which can inadvertently reinforce the OCD cycle. While these coping strategies may provide temporary comfort, they ultimately prevent the anxiety from subsiding naturally and hinder the process of breaking the obsession-anxiety connection.
Understanding the Nature of OCD and Its Treatment
For some individuals with OCD, there may be concerns about the nature of their symptoms, including fears of being "crazy" or concerns about the implications for their mental and physical health. It is essential to remember that OCD is a condition rooted in brain function, similar to other medical conditions, and it is treatable. OCD is not a reflection of intelligence, competence, or personal shortcomings. Many individuals with OCD are highly intelligent and capable individuals who demonstrate great courage in facing the anxiety associated with their condition and in seeking treatment to address their symptoms. Through CBT, individuals with OCD can work to desensitize themselves to the triggers of their obsessions and ultimately regain control over their thoughts and behaviors.
References
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
Grayson, J. (2003). Freedom from Obsessive-Compulsive Disorder: A personalized recovery program for living with uncertainty. New York: Penguin.
March, J. S. (2007). Talking back to OCD. New York: Guilford Press.
