Response Reduction
Response reduction is a variation of response prevention that involves gradually reducing the frequency of the rituals. For example, Natalie was encouraged by her previous therapist to reduce her checking of the water taps, locks, gas taps, and electrical applicances, which took 1 hour 45 minutes, so that, initially, it took only 1 hour 30 minutes. In principal, this seems a good idea; but the method is inelegant and the individual often gets stuck and ends up still doing some rituals.
Response reduction is a variation of response prevention that involves gradually reducing the frequency of the rituals. For example, Natalie was encouraged by her previous therapist to reduce her checking of the water taps, locks, gas taps, and electrical applicances, which took 1 hour 45 minutes, so that, initially, it took only 1 hour 30 minutes. In principal, this seems a good idea; but the method is inelegant and the individual often gets stuck and ends up still doing some rituals.
Gradually reducing rituals can often become not a way to get to the ultimate goal, but rather means of avoiding exposure and testing out one's fears. Another problem is that many individuals can speed up their rituals so they still feel 'comfortable' or 'just right' at the end of the procedure, while no charge as really occured.We are not saying this approach should over be used, just that it should be used with caution.
The approach seems attractive but it does not put enough emphasis on exposure or a behavioral experiment. You need instead to alter your criteria: instead of finishing when you feel 'comfortable' or 'just right', use a different yardstick - such as ' I will not check after I can see the appliance is turned off. In other words, the emphasis in change should be on exposure and behavioral experiments to test out your theories rather than just reducing the frequencies of your rituals.
Rubber Bands and 'STOP!'
Some people have been taught to shout 'stop!' at their intrusive thoughts or have a rubber band around their wrist and snap it when the thought arise. Fortunately, this method seems to be dying out, as it can make things worse.If you try to stop or suppress intrusive thoughts and urges, then their frequency increases. It is important to identify clearly the obsession which you find anxiety-ptrovoking and the way in which you respond to it. Trying to stop an intrusive thoughts or obsession will just make it worse.
Resisting a compulsion is of course helpful, but you do not need to snap rubber bands ar shout to do this. If resisting a compulsion is a problem and you cannot stop yourself, then ensure that you 'undo' the compulsion by following it with exposure. For example, if you do a mental compulsion that involves swapping an upsetting image of loved ones being killed in a car accident with a neutral image of the car driving along the road, follow it with exposure to the original thought and this time imagine the carnage on the road being much worse and your loved one dying in agony.