Just Checking

Hoarding is not a preference or a lifestyle choice, and mass clean-outs don't fix it. In this episode of Just Checking, Jess and Laura explore what hoarding disorder really is, how early it starts, and how it differs from collecting. They cover its links with trauma, neurodivergence and attachment, the key risks, and the shame and secrecy that keep people from getting help.You'll also hear what therapy can look like, what to do if you're not ready for change, and why therapists are only the start of the process, with advocacy an important part of the role. Plus: first jobs, Laura talks cocks, and your usual Brain Spam, Listener Question, Weekly Win and Exposure Lab.Find further support and information at:Hoarding UK: https://www.hoardinguk.org/Oxford Cognitive Therapy Centre: https://www.octc.co.uk/Hoarding Disorders UK: https://hoardingdisordersuk.org/Podcast by:Laura Mole, Adv. Dip, MBACP OCD specialist therapistandJessica Hayes, Msc PGDip, BABCP Accred OCD and perinatal specialist therapistEdited by Christian NicksonTime Stamps:00:30 Episode overview 01:28 Hellos and first jobs11:00 All about hoarding 12:30 Brain Spam 🧠 14:40 Thank you to Christian16:23 Why are we covering hoarding? 17:04 What is hoarding?19:15 How early hoarding starts23:00 A study into hoarding 24:15 Neurodivergence and attachments with hoarding26:40 Collecting vs hoarding 27:15 Hoarding support and prejudice 29:00 Link with trauma31:00 Stats and hard facts33:10 Key risks of hoarding 35:20 Support groups for hoarders35:30 How can we spot hoarding?37:45 Shame and secrecy38:20 Where to get hoarding information 40:42 What if you aren't ready for change?41:45 What may therapy look like? 43:20 Extra roles of a therapist 48:50 Special Interest Groups with the BABCP51:50 Listener Question 56:45 Weekly Win59:00 Exposure Lab 1:00:10 Goodbyes  Get in Touch:Got intrusive thoughts to share or questions for us:Email us at [email protected] us on Instagram and Tiktok: @justcheckingpodFor our individual OCD pages, you can find Laura on Tiktok and Instagram as @ocdtherapylaura and Jess as @jess_helps_your_ocdPlease check out our privacy policy: https://docs.google.com/document/d/1YJZ4Sdh4OpxjRR9twGY6dOMH9n55Mq6qTqLBxOtN3Fw/edit?usp=sharing Content Warnings:We do reference some thoughts that people may find distressing so please listen with caution if this is you, and take a break if you need to. Disclaimer:This podcast provides educational content only and is not a substitute for professional mental health support, please contact a mental health professional for advice and support.

What does sexual orientation OCD (SO-OCD) actually look like, and how do we treat it? In this shorter vignette episode, Jess and Laura walk through the story of Lola, a heterosexual cis woman whose OCD has latched onto her sexual identity.We unpack what the fear is really about (spoiler: it's not homophobia), the compulsions that keep SO-OCD going, including checking for a "groinal response" (or as we call it, the sexy tingle), and why the line between psychoeducation and reassurance matters so much in therapy.We also cover where we'd start with Lola, worst-case-scenario experiments and the challenges of exposure work, how OCD shrinks your life, neurodivergent adaptations, and what we're actually aiming for in treatment. Plus, Jess breaks into song and there's a listener competition.Whether you're living with OCD, supporting someone who is, or you're a clinician wanting to feel more confident working with sexual orientation OCD, this one's for you.Topics: sexual orientation OCD, SO-OCD, relationship OCD, moral OCD, OCD and sexuality, intrusive thoughts, groinal response, OCD compulsions, ERP, CBT for OCD, reassurance seeking, neurodivergent OCD.Podcast by:Laura Mole, Adv. Dip, MBACP OCD specialist therapistandJessica Hayes, Msc PGDip, BABCP Accred OCD and perinatal specialist therapistEdited by Christian NicksonTime Stamps:01:00 Introduction and hello03:20 What is a vignette03:50 Why we picked a heterosexual cis woman04:40 Overview of Lola' sexual orientation OCD07:40 Homophobia fear12:35 Jess breaks into song13:40 The world is scary for trans people14:25 Where would we start with Lola?18:15 What compulsions we can see20:00 What is a groinal response, or sexy tingle?23:45 Psychoeducation vs reassurance 25:50 Listener competition 27:15 Worst case scenario experiment30:00 General experiment challenges34:20 OCD shrinks your life37:10 We lose sight of things in therapy goals43:10 Neurodivergent adaptions45:00 General overview of working with SO OCD48:20 What are we aiming for in therapy?50:45 Feedback request51:30 Thank you and goodbye  Get in Touch:Got intrusive thoughts to share or questions for us:Email us at [email protected] us on Instagram and Tiktok: @justcheckingpodFor our individual OCD pages, you can find Laura on Tiktok and Instagram as @ocdtherapylaura and Jess as @jess_helps_your_ocdPlease check out our privacy policy: https://docs.google.com/document/d/1YJZ4Sdh4OpxjRR9twGY6dOMH9n55Mq6qTqLBxOtN3Fw/edit?usp=sharing Content Warnings:We do reference some thoughts that people may find distressing so please listen with caution if this is you, and take a break if you need to. Disclaimer:This podcast provides educational content only and is not a substitute for professional mental health support, please contact a mental health professional for advice and support.

Ever felt "dirty" after a memory, a thought, or being around a certain person, even though you haven't touched anything? That's mental contamination, and it's one of the most commonly missed presentations of contamination OCD.In the third episode of our contamination OCD series (following physical and disgust-based contamination), Jess and Laura unpack what mental contamination is, how it can show up, and why it so often goes unrecognised - by sufferers and clinicians alike. We explore the subtypes, the link with trauma, the central role of guilt and shame, and how treatment differs from standard ERP, including how combining therapeutic approaches can help. We also look at the measurement scales used to assess mental contamination.Plus: Laura shares some very embarrassing Brain Spam, a Listener Question, this week's Weekly Win, and a new Exposure Lab challenge.Has mental contamination affected you? We'd love to hear your experience - get in touch.Podcast by:Laura Mole, Adv. Dip, MBACP OCD specialist therapistandJessica Hayes, Msc PGDip, BABCP Accred OCD and perinatal specialist therapistEdited by Christian NicksonTime Stamps:00:40 Episode overview01:20 Hello and introduction07:30 Mental contamination plan08:25 We are winging it10:50 Brain Spam14:04 What is mental contamination16:40 Subtypes of mental contamination18:00 Trauma link with mental contamination19:50 Mental contamination is often missed20:30 How can mental contamination look?25:35 How treatment differs from ERP31:10 Mental contamination measurement scales37:25 Guilt and shame47:00 Combining types of therapy48:40 Mental contamination subtypes described55:00 Call out for experience-sharing56:25 Listener Question58:15 Weekly Win59:29 Exposure Lab1:01:10 Goodbyes Get in Touch:Got intrusive thoughts to share or questions for us:Email us at [email protected] us on Instagram and Tiktok: @justcheckingpodFor our individual OCD pages, you can find Laura on Tiktok and Instagram as @ocdtherapylaura and Jess as @jess_helps_your_ocdPlease check out our privacy policy: https://docs.google.com/document/d/1YJZ4Sdh4OpxjRR9twGY6dOMH9n55Mq6qTqLBxOtN3Fw/edit?usp=sharing Content Warnings:We do reference some thoughts that people may find distressing so please listen with caution if this is you, and take a break if you need to. Disclaimer:This podcast provides educational content only and is not a substitute for professional mental health support, please contact a mental health professional for advice and support.

What happens when your intrusive thoughts end up on the page? This week we're joined by author Louis Urbanowski to talk about his experience of "Pure O" OCD, what actually helped him, and how he now uses his obsessive brain in his writing. His books feature characters with OCD.We talk about why the "Pure O" label can be misleading, the hidden mental load of OCD, and the overlap between OCD, neurodivergence and shame.Louis also explains how writing became a place to put intrusive thoughts, why "good enough" is okay, and how a partner can support someone with OCD. We also cover sensory differences, getting diagnosed, the jobs that suit an OCD brain, and Louis' honest reflections on wishing he'd been braver.As always, we finish with a listener question, this week's win and the Exposure Lab.⚠️ Content note: this episode includes discussion of suicidal thoughts (46:45). If you're struggling, contact Samaritans on 116 123 (UK, free, 24/7).Podcast by:Laura Mole, Adv. Dip, MBACP OCD specialist therapistandJessica Hayes, Msc PGDip, BABCP Accred OCD and perinatal specialist therapistEdited by Christian NicksonFeaturing Louis Urbanowski, authorTo Follow Louis:https://linktr.ee/Urbwrites?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAb21jcAU5vXVleHRuA2FlbQIxMQBwZG9mAnNydGMGYXBwX2lkDzU2NzA2NzM0MzM1MjQyNwABpxl_cisqLbDburKiLFcODOMPd1QqiUkPQpAUprJOTGqViB2vS09X4CrH6UnD_aem_ByThqUt8ymBZtrRI85wGEghttps://www.instagram.com/urbwrites?cplk=aDBidHUzYm0zZWs1Time Stamps:00:39 Introduction to the episode01:42 Louis introduction to himself04:54 Brain Spam10:40 Writing as a place to put intrusive thoughts13:07 Louis' OCD story15:12 Good enough is okay16:45 Writing and OCD18:45 We all have different needs22:10 The mental load of OCD23:20 Misleading Pure O name25:10 Spinning OCD to be useful26:25 Neurodivergence cost29:00 OCD, neurodivergence and shame34:00 Using an obsessive brain35:10 Louis changed how he wrote37:30 Jobs for an OCD brain39:10 Being yourself and sensory differences40:00 Diagnoses43:00 How a partner can support OCD46:45 Suicidal thoughts49:40 Louis wishes he was braver52:07 Louis book descriptions and where to find52:54 Listener Question56:20 Weekly Win58:15 Exposure Lab1:01:20 GoodbyesGet in Touch:Got intrusive thoughts to share or questions for us:Email us at [email protected] us on Instagram and Tiktok: @justcheckingpodFor our individual OCD pages, you can find Laura on Tiktok and Instagram as @ocdtherapylaura and Jess as @jess_helps_your_ocdPlease check out our privacy policy: https://docs.google.com/document/d/1YJZ4Sdh4OpxjRR9twGY6dOMH9n55Mq6qTqLBxOtN3Fw/edit?usp=sharing Content Warnings:We do reference some thoughts that people may find distressing so please listen with caution if this is you, and take a break if you need to. Disclaimer:This podcast provides educational content only and is not a substitute for professional mental health support, please contact a mental health professional for advice and support.

Contamination OCD is so much more than liking things clean. In this episode of Just Checking, OCD specialists Jess and Laura unpack what contamination OCD really is, how it differs from everyday cleanliness, and why it can leave people feeling like nowhere is ever truly safe.We explore the different types of contamination fear, the lasting impact of the pandemic, the role of shame, and the hidden secondary consequences that affect daily life and relationships. We also tackle the big worry for many people: what does therapy actually look like? From where ERP (exposure and response prevention) starts to how family accommodation can keep OCD going, we walk through recovery step by step. Plus, Jess shares how she used ERP with her seven-year-old, Laura makes an admission, and we discuss neurodivergence and chronic illness in contamination OCD.Brain Spam brings Laura's spicy intrusive thought and Jess' unfortunate mum fail. We finish with a listener question, our Weekly Win and this week's Exposure Lab challenge.Whether you live with OCD, love someone who does, or support clients as a clinician, this episode will help you understand contamination OCD with warmth, honesty and a bit of humour.Podcast by:Laura Mole, Adv. Dip, MBACP OCD specialist therapistandJessica Hayes, Msc PGDip, BABCP Accred OCD and perinatal specialist therapistEdited by Christian NicksonResource from the Show: Asbestos fear blog: Asbestos OCD: Understanding the Challenges and Rewards of Treatment – Southampton CBT Therapy Services Time Stamps:00:37 Episode overview02:30 Why contamination OCD now06:40 Brain Spam14:20 Contamination OCD vs wanting to be clean20:20 The impact of the pandemic27:00 Anxiety equation impact on fear29:05 Types of contamination fear32:35 Never feeling safe34:05 Contributory factors to this theme35:50 The practical impact of this OCD theme37:40 Shame and contamination fears38:20 Secondary consequences41:20 Fears of what therapy can look like45:50 Where does therapy start?48:00 How do things look through therapy?52:28 Family accommodation 56:05 Why OCD therapists love this58:00 Jess used ERP with her 7 year old58:55 Laura's admission 1:00:00 Over-correcting1:02:00 Did you get ill?1:03:40 Neurodivergence and chronic illness in contamination OCD1:07:18 Listener Question1:09:20 Weekly Win1:10:40 Exposure Lab1:11:10 Goodbyes Get in Touch:Got intrusive thoughts to share or questions for us:Email us at [email protected] us on Instagram and Tiktok: @justcheckingpodFor our individual OCD pages, you can find Laura on Tiktok and Instagram as @ocdtherapylaura and Jess as @jess_helps_your_ocdPlease check out our privacy policy: https://docs.google.com/document/d/1YJZ4Sdh4OpxjRR9twGY6dOMH9n55Mq6qTqLBxOtN3Fw/edit?usp=sharing Content Warnings:We do reference some thoughts that people may find distressing so please listen with caution if this is you, and take a break if you need to. Disclaimer:This podcast provides educational content only and is not a substitute for professional mental health support, please contact a mental health professional for advice and support.

⚠️ Trigger warning: this episode discusses suicide and suicidal thoughts.Depression and OCD show up together far more often than people realise, and when they do, everything can feel heavier. In this episode of Just Checking, Jess and Laura look at why OCD and depression so often co-occur, how depression symptoms interact with obsessions and compulsions, and how neurodivergence can shape the picture.We talk honestly about suicide risk and what good safety planning looks like. Then we answer the big clinical question: should you treat depression or OCD first? We cover setting realistic goals for therapy, taking recovery bit by bit, adapting sessions when motivation and energy are low, and why compassionate approaches matter so much when you're living with both.You'll also get Brain Spam, a Weekly Win, a listener question, and a new Exposure Lab challenge.This episode is for anyone living with OCD and depression, their loved ones, and therapists who want to feel more confident working with comorbid presentations.If you're struggling, please reach out. In the UK you can call Samaritans free on 116 123, any time. If you're in immediate danger, call 999 or go to A&E. You can also access emergency mental health support by selecting option 2 after calling NHS111 in the UK. Podcast by:Laura Mole, Adv. Dip, MBACP OCD specialist therapistandJessica Hayes, Msc PGDip, BABCP Accred OCD and perinatal specialist therapistEdited by Christian NicksonTime Stamps:00:40 Introduction and trigger warning01:48 Brain Spam10:38 Depression and OCD comorbidity13:00 Why does it co-occur?16:00 Depression symptoms and OCD19:00 Neurodivergence impact20:02 How OCD and depression presents together25:10 Suicide and risk28:10 Safety planning34:30 What does treatment look like?34:50 Goals for therapy38:20 Treatment order for depression and OCD40:10 Bit by bit43:40 Adaptions to sessions45:00 Compassionate approaches49:50 Laura's message to your voice52:00 Plans for future episodes54:40 Weekly Win55:10 Listener Question57:30 Exposure Lab1:02:15 Laura's message to her mum1:03:00 GoodbyesGet in Touch:Got intrusive thoughts to share or questions for us:Email us at [email protected] us on Instagram and Tiktok: @justcheckingpodFor our individual OCD pages, you can find Laura on Tiktok and Instagram as @ocdtherapylaura and Jess as @jess_helps_your_ocdPlease check out our privacy policy: https://docs.google.com/document/d/1YJZ4Sdh4OpxjRR9twGY6dOMH9n55Mq6qTqLBxOtN3Fw/edit?usp=sharing Content Warnings:We do reference some thoughts that people may find distressing so please listen with caution if this is you, and take a break if you need to. Resources:Depression video: https://youtu.be/XiCrniLQGYc?si=Z0kS2IYsGJOKhjnTBody doubling app: dubbii | dubbiiSuicide safety plan: Email [email protected] Disclaimer:This podcast provides educational content only and is not a substitute for professional mental health support, please contact a mental health professional for advice and support.

Sensorimotor OCD; where you get stuck noticing your breathing, blinking, thinking, or other automatic bodily processes. It can feel relentless and impossible to switch off. In this episode of Just Checking, we're joined by Andy and Ferne from the Anxious Academy to explore what sensorimotor OCD is, why it can feel like the "worst" OCD theme, and how to treat it.We cover common sensorimotor compulsions, when reassurance becomes a compulsion, and why loss of certainty and control drives the cycle. Andy and Ferne share their lived experience, and we look at why response prevention often matters more than exposure with this theme. We also discuss compassion work, dropping perfectionism, metacognitive therapy for OCD, exposures for metacognitive beliefs, and experiments for mental compulsions.We also cover green and red flags in OCD programmes, neurodivergent considerations, what recovery really looks like, the biggest recovery roadblocks, and a common mistake therapists make with this presentation.If you're living with OCD, supporting someone who is, or you're a therapist wanting to understand this theme better, this one's for you.Podcast by:Laura Mole, Adv. Dip, MBACP OCD specialist therapistandJessica Hayes, Msc PGDip, BABCP Accred OCD and perinatal specialist therapistEdited by Christian NicksonFeaturing Andrew Mellish and Ferne Manniex from Anxious Academy Anxious Academy Website: https://theanxiousacademy.co.uk/ Time Stamps:00:00 Anxious Academy introduction02:45 Introduction to the episode05:40 Brain Spam11:10 What is sensorimotor OCD?17:00 Losing a sense of certainty and control18:05 Common sensorimotor compulsions 21:00 When validation and assurance changes to reassurance 23:45 Why Ferne struggled with sensorimotor themes24:35 How sensorimotor OCD impacted Andy25:25 Is this the 'worst' OCD theme?28:05 Focusing more on response prevention than exposure 29:00 Compassion work 34:35 Dropping the perfectionism36:20 Metacognitive therapy for OCD39:30 Metacognitive awareness40:25 Exposures for metacognitive beliefs 43:40 Experiments for mental compulsions44:35 Metacognitive Training 45:55 Red flags in OCD programmes47:40 OCD compulsions involving OCD research48:35 Summary of what OCD therapy green flags are49:50 Neurodivergent considerations58:20 What does recovery look like?1:01:25 Biggest recovery roadblocks 1:05:30 Jess Donald Trump toddler analogy 1:06:45 Common therapist mistake with this1:12:26 Weekly Win1:18:58 Exposure Lab1:24:21 GoodbyesResources:Andy's recommended Youtube attention videos: https://youtube.com/playlist?list=PLx0h9GH33gV0ItzP_nOuJPVIXLzh3vDBo&si=YWLWilOUbGtx4VZXAnxious Academy social media: @theanxiousacademyGet in Touch:Got intrusive thoughts to share or questions for us:Email us at [email protected] us on Instagram and Tiktok: @justcheckingpodFor our individual OCD pages, you can find Laura on Tiktok and Instagram as @ocdtherapylaura and Jess as @jess_helps_your_ocdPlease check out our privacy policy: https://docs.google.com/document/d/1YJZ4Sdh4OpxjRR9twGY6dOMH9n55Mq6qTqLBxOtN3Fw/edit?usp=sharing Content Warnings:We do reference some thoughts that people may find distressing so please listen with caution if this is you, and take a break if you need to. Disclaimer:This podcast provides educational content only and is not a substitute for professional mental health support, please contact a mental health professional for advice and support.

Ever wondered what OCD therapy actually looks like from the inside? In this mini vignette, we build a fake client, Jamie, presenting with magical thinking OCD, and walk through the whole clinical journey: assessment, formulation, and treatment, step by step. We cover thought-action fusion, excessive responsibility, "just right" challenges, memory manipulation, and how to bring family into the support system- all with the warmth and compassion Theory A/Theory B deserves. Whether you're a clinician wanting a practical walkthrough or someone with OCD wanting to understand what therapy might involve, this one's for you.Podcast by:Laura Mole, Adv. Dip, MBACP OCD specialist therapistandJessica Hayes, Msc PGDip, BABCP Accred OCD and perinatal specialist therapistEdited by Christian NicksonTime Stamps:00:00 Introduction chat03:18 What is magical thinking?05:30 Laura's button analogy07:00 Jamie's story14:15 Controversial start to therapy15:00 What the assessment will look into18:45 Thought Action Fusion19:08 Laura's practical exercise22:00 Challenging the concepts first, not the OCD25:00 Challenging excessive responsibility27:50 Just right challenges31:30 Memory manipulation32:20 How Jamie's family can get involved35:00 Phrases for OCD support40:25 Theory A, Theory B with compassion41:35 Acceptance for the thoughts43:25 Psychosis fears45:30 Getting involved and extra episodes48:17 Papyrus shout out49:00 Goodbyes  Get in Touch:Got intrusive thoughts to share or questions for us:Email us at [email protected] us on Instagram and Tiktok: @justcheckingpodFor our individual OCD pages, you can find Laura on Tiktok and Instagram as @ocdtherapylaura and Jess as @jess_helps_your_ocdPlease check out our privacy policy: https://docs.google.com/document/d/1YJZ4Sdh4OpxjRR9twGY6dOMH9n55Mq6qTqLBxOtN3Fw/edit?usp=sharing Content Warnings:We do reference some thoughts that people may find distressing so please listen with caution if this is you, and take a break if you need to. Disclaimer:This podcast provides educational content only and is not a substitute for professional mental health support, please contact a mental health professional for advice and support.

Mental compulsions can be invisible, exhausting, and easy to miss- even for clinicians. In this episode, Jess and Laura sit down with Jess Marriner (creator of Breaking the Loop) to unpack what mental compulsions and rumination actually look like, how they differ from ordinary thinking, and why "just doing the exposure" doesn't always shift underlying beliefs.They cover Pure O, whether OCD can exist without the "O," how to spot invisible compulsions in the therapy room, and what ERP and CBT look like when the compulsions are all happening inside someone's head. Plus: attention training, planned vs unplanned exposure, stress management and OCD, and a Jess M discount code you won't want to miss.Perfect for anyone with OCD, clinicians working with OCD clients, or anyone who's ever wondered "is this rumination or just... thinking?”Podcast by:Laura Mole, Adv. Dip, MBACP OCD specialist therapistandJessica Hayes, Msc PGDip, BABCP Accred OCD and perinatal specialist therapistFeaturing Jess Marriner, BABCP Accred OCD and anxiety specialist therapistFollow Jess Marriner at @jessmarrinertherapy and access her Break the Loop at: Break The Loop Use the discount code: justchecking20 at checkout for 20% discountTime Stamps:00:38 Episode overview01:50 Introductions and catch up06:50 Brain Spam10:20 Overview of Jess M and Break the Loop15:40 What do mental compulsions look like?18:42 What rumination looks like21:00 Thoughts vs thinking 25:50 Why doing the thing doesn't change beliefs sometimes 28:40 How can clinicians ask about mental compulsions 31:10 What is pure O? 32:40 Can we have OCD without the 'O'?36:40 Jess H book sidebar41:05 How does ERP or CBT look for invisible compulsions?45:00 Attention training first46:30 Unplanned and deliberate ERP53:00 Stress management and OCD57:35 The OCD game 58:00 Jess M discount code1:00:00 Weekly Win1:01:04 Exposure Lab1:05:20 Goodbyes Get in Touch:Got intrusive thoughts to share or questions for us:Email us at [email protected] us on Instagram and Tiktok: @justcheckingpodFor our individual OCD pages, you can find Laura on Tiktok and Instagram as @ocdtherapylaura and Jess as @jess_helps_your_ocdPlease check out our privacy policy: https://docs.google.com/document/d/1YJZ4Sdh4OpxjRR9twGY6dOMH9n55Mq6qTqLBxOtN3Fw/edit?usp=sharing Content Warnings:We do reference some thoughts that people may find distressing so please listen with caution if this is you, and take a break if you need to. Disclaimer:This podcast provides educational content only and is not a substitute for professional mental health support, please contact a mental health professional for advice and support.

It's not always fear driving OCD; sometimes it's disgust. In this episode, Jess and Laura unpack disgust-based OCD: what makes it different from anxiety-based presentations, why there's often no obvious "core fear" to find, and how disgust sensitivity and propensity shape the way it shows up. They cover mental contamination, self-regulation, shame beliefs (including LGBTQ+-specific shame), and why some safety seeking behaviours might need to stay for now. Expect personal anecdotes, an apocalypse tangent, and a full toolkit of practical experiments, from metacognitive imagery work to ACT and CFT-informed approaches, for building tolerance to the intolerable. Plus: Listener Question, a Weekly Win, and an Exposure Lab challenge.Podcast by:Laura Mole, Adv. Dip, MBACP OCD specialist therapistandJessica Hayes, Msc PGDip, BABCP Accred OCD and perinatal specialist therapistEdited by Christian NicksonTime Stamps:01:00 Overview02:00 Why disgust-based OCD03:05 Brain Spam08:40 What is disgust?11:55 Personal disgust examples17:40 Disgust reacts differently to anxiety19:00 Expectations for treatment19:45 No core fear26:00 Disgust sensitivity and disgust propensity27:30 Self-regulation's role31:55 How therapy can look36:00 People can be disgusting36:50 Shame beliefs and origins39:05 Metacognitive therapy imagery descripting41:50 Disgust associations45:15 Allowing safety behaviours46:20 A focus on values49:55 Apocalypse tangent53:44 Acceptance and Commitment Therapy (ACT) and Compassion Focused Therapy (CFT) approaches55:20 Laura's summary of disgust approaches58:00 Disgust aims and reminders1:01:15 Listener Question1:03:50 Weekly Win1:05:27 Exposure Lab1:10:00 GoodbyesDisgust Behavioural Experiments:**1. "Opposite action" for disgust**Pick something mildly disgusting (not your worst trigger). Physically approach it, let yourself really look at it rather than looking away, and notice the urge to tense up or recoil- then deliberately soften your shoulders/hands. The exercise is about closing the gap between "disgusted" and "recoiling," not making the disgust disappear.**2. The reappraisal game**Take a disgust-trigger object and describe it out loud using only neutral, clinical, or absurdly technical language-no evaluative words allowed. E.g. a used tissue becomes "cellulose fibres holding condensed nasal secretions." This is changing the *meaning* attached to a stimulus rather than the stimulus itself.**3. Rewrite the ending**Take a recurring "gross" intrusive image and, eyes closed, deliberately continue the scene past where it normally stops- give it a different, even ridiculous ending. This is a small version of imagery rescripting, which works by changing the affective meaning of the image rather than trying to suppress or avoid it.**4. Pairing test**Since disgust is often *learned* through association rather than reasoned belief, try repeatedly pairing a low-stakes disgust trigger with something genuinely pleasant (a favourite song, a square of chocolate) over several short exposures, and notice whether the association shifts.Resources:Disgust Scale-revised: Disgust Scale, DS-R Feelings Wheel: Feelings Wheel | Worksheet | Therapist Aid Get in Touch:Got intrusive thoughts to share or questions for us:Email us at [email protected] us on Instagram and Tiktok: @justcheckingpodFor our individual OCD pages, you can find Laura on Tiktok and Instagram as @ocdtherapylaura and Jess as @jess_helps_your_ocdPlease check out our privacy policy: https://docs.google.com/document/d/1YJZ4Sdh4OpxjRR9twGY6dOMH9n55Mq6qTqLBxOtN3Fw/edit?usp=sharing Content Warnings:We do reference some thoughts that people may find distressing so please listen with caution if this is you, and take a break if you need to. Disclaimer:This podcast provides educational content only and is not a substitute for professional mental health support, please contact a mental health professional for advice and support.