Dr Sasha's Blog

Self-Talk and OCD: Bringing the Unconscious Into the Light When we speak about OCD, we often focus on obsessions and compulsions . But underneath both of those is something quieter and more constant: self-talk . Your self-talk plays a crucial role  in how you respond — or react — to OCD. What Is Self-Talk? Self-talk is simply your thinking  — but thinking isn’t only words. It can take many forms: Verbal:  sentences in your mind Images Bodily sensations Sounds Smells Tastes In

The Brain Lock Process for OCD (and How It Connects to the 15-Minute Rule) I recently published an article about the 15-minute rule for OCD . A closely related topic is the Brain Lock process , introduced in 1996 by Jeffrey M. Schwartz . This is a process I share often with clients — and the 15-minute rule is embedded directly within step three . Here’s a breakdown of all four steps. Step 1: Relabel The first step is to step back from the rumination or obsession and name what

There is a process in Acceptance and Commitment Therapy (ACT)  called “dropping an anchor.”  In this post, we’ll first explain what it is in general, and then explore how to apply it specifically to OCD . What is Dropping an Anchor? Dropping an anchor is a three-step process  designed to ground you in the present moment and help you take effective action rather than getting caught in spiraling thoughts. Step One: Acknowledge The first step is to acknowledge where you are . Th

As an OCD and anxiety specialist , one of the most common things I hear from people struggling with obsessive compulsive disorder is how urgent everything feels. Thoughts arrive with force, anxiety spikes quickly, and compulsions can feel impossible to resist. Many people I work with describe a sense that they must act immediately or something terrible will happen. This is where the 15-minute rule for OCD often enters the conversation. It is a simple idea on the surface, but

Dr Sasha Mitrofanov, PhD, is a Certified EFT Practitioner and OCD / Anxiety Treatment Specialist whose work has been featured on BBC Radio and in a range of online and print publications. He offers expert insights on psychological wellbeing, mental health, and the human experience, with a particular focus on obsessive-compulsive disorder (OCD), anxiety, relationships, and emotional resilience. How Dr Sasha Can Help the Media Dr Sasha regularly contributes to media discussions

(Co-authored by Dr Shoshana Garfield and Dr Sasha Mitrofanov) Let’s be clear: ChatGPT is not therapy. It can be a useful starting point — a toe in the water, a peek through a portal. But the minute you start thinking it’s a replacement for the real thing, you’re in trouble. Therapy requires another human being . A warm, breathing, sometimes slightly annoying (and kind!) person who will look at you and say, “That’s bullshit, try again.” ChatGPT will never do that. It will pat