Addressing Taboo Obsessions: ACT Techniques for Chastity and Inner Growth
One common symptom of OCD is fear of thoughts, images, or actions of a sexual nature. These so-called taboo obsessions are especially tricky when they directly intersect with the struggle to live a chaste life. It can feel overwhelming when obsessive thoughts and fears of mortal sin become entangled with our genuine efforts to avoid wrongdoing. But with the right strategies, you can address the obsessions while remaining faithful to your values.
Let's imagine a scenario where someone experiences a compulsion to avoid having a computer in their room, driven by the belief that its presence may lead them to commit a mortal sin. In such cases, it may not be advisable to eliminate this compulsion if doing so would realistically put them in danger of grave sin.
Instead, we can explore an alternative approach, incorporating ACT techniques - Acceptance, Defusion, Mindfulness, and Committed Action, which can pave the way for emotional growth and transformation.
Acceptance is the first step. By acknowledging and recognizing the automatic negative thoughts and emotions that arise, we understand that we don't have complete control over them. Any attempt to control or suppress these thoughts and emotions only grants them more power, similar to trying not to think of a fluffy white polar bear, which often leads to thoughts of it. Instead, let us accept their presence and coexist with them.
Defusion is the art of detaching ourselves from these thoughts and emotions, viewing them from a third-person perspective. Think of them like clouds passing through a mountain, transient experiences that come and go without leaving a lasting trace. By understanding that they do not define us, we empower ourselves to face them with greater resilience.
Mindfulness is the practice of keeping our focus firmly anchored in the present moment. Discarding distractions, we become attuned to our emotions and indeed fully embrace the physical sensation of the emotion in the center of the chest. This is the quickest most powerful way to process uncomfortable emotions. Paradoxically, the more we strive to feel these emotions, the more quickly they dissipate, leaving us with a newfound sense of calm.
Engaging in interoceptive mindfulness involves a 3-step process:
Rate the intensity of the emotion on a scale of 0 to 10.
Physicalize the emotion by locating the center of it in your chest, contemplating its size, shape, weight, texture, temperature, color, and whether it moves or changes. These details help us objectify the emotion, further distancing ourselves from it.
Embrace deep breathing techniques to fully open ourselves to the emotion. Inhale and exhale through your nose for four seconds, holding the breath for two seconds in between. This rhythmic breathing exercise allows us to integrate and release the emotion, gaining a profound sense of peace.
Lastly, let us remember that our actions define us far more than our passing thoughts and emotions, which we cannot directly control. Committed Action means choosing to live according to our highest ideals, prioritizing our values over fleeting mental states. Our choices reflect who we truly are.
In this way, our automatic thoughts and emotions give us a chance to grow in psychological flexibility, and shape ourselves according to our highest ideals.
Dr. Johann D'Souza