As we learned in the last post, the mind and gut communicate with each other. The connection between our brain and our gut is essential because this system supports and regulates our stress levels and emotions. The vagus nerve, which moves signals and information from the brain and digestive system, is an essential component of our parasympathetic nervous system, also known as the “rest and digest” part of this system. When we are calm and relaxed, our heart rate, breathing and digestion function well. When we experience anxiety and stress, our sympathetic nervous system is activated and triggers the “fight or flight” response. When we experience persistent anxiety and OCD symptoms, our nervous systems are stuck in a chronic threat state. Our guts are then activated and we experience symptoms like tightness, nausea, or butterflies and our brains create thoughts like, “My gut is saying something is wrong,” even when there is no threat. These body sensations feel like intuition, when it is actually a response to anxiety and stress.
OCD is often referred to as the “doubting disease.” We know that OCD creates a false sense of urgency and danger. We often feel a need to “know” or “fix it” when triggered by a thought or body sensation, which leads to a compulsion. Common physical reactions to intrusive thoughts and obsessions are increased heart rate, tightening in our chest, tingly sensations or numbness, nausea, appetite changes, or GI distress, like cramping. When we over-rely on these “gut feelings” to determine an active threat, we may say to ourselves, “I feel sick, that must mean this thought is true.” And thus creates a vicious cycle of obsessions and compulsions.
Feeding into this cycle causes us to make decisions based on finding immediate relief from distress and discomfort. We know that compulsions provide short-term, temporary relief and quickly followed by more doubt. In order to break this cycle, we need to make decisions based on values and goals. When triggered by a thought or body sensation, ask yourself, “Does engaging in this compulsion align with my goals?” After pausing to reflect on this question, notice and label your physical symptoms. For example, “I am feeling nauseous right now,” or “I am feeling an increased heart rate.” Instead of engaging in the compulsion, commit to delaying the ritual, saying something like, “OCD is sending signals that I need to act and I can resist in this moment.” When you commit to delaying or resisting a ritual, you will likely continue to experience the emotional or physical distress that was triggered initially. After naming those sensations, focus on regulating them without the compulsion. So, if you are feeling nauseous, sit in a comfortable position or lay down and engage in deep breathing, maybe use a heating pad or sip on ginger tea. By tolerating the physical sensations and treating them with practical solutions instead of rituals, you are retraining the mind-gut connection. With practice and ERP treatment, your mind and body will restore a balanced nervous system. A regulated nervous system will enable you to trust in yourself and your intuition, instead of OCD.
Our therapists at OCD Spectrum specialize in helping people find freedom from OCD. For more information on ERP and OCD treatment, learn more or request an appointment here.
