Monthly Archives: October 2015

Introducing “Freedom From OCD: A Personalized Recovery Program for Living with Uncertainty”

By Jonathan Grayson PhD.

By Jonathan Grayson PhD.

I picked this book from Kinokuniya Kuala Lumpur in September (RM80.36), out of the desperate desire to really help the patients in the clinic and people out there with Obsessive and Compulsive Disorder (OCD). And I have to say this is really the book that I’ve been looking for; so much that I contacted the author Jonathan Grayson, got his permission and translated the materials into Mandarin Chinese so that it can help some non-English populations **.

The author is a definite advocate of Exposure Response Prevention (ERP) therapy. With his extensive experience working with people suffered from OCD since over three decades ago, his writing made you feel that he really understands you, your OCD and how you feel, BUT he gives you no certainty, no absolute answer, no 100%, in fact he provides almost no reassurance in his book, unlike many other OCD books that I’ve read. And this is why I like it about, and why I think it’s helping people.

Not just that, the book also contains various scripts and examples that you can record and listen to, and this is really important to help you in doing ERP. He also provides you with great details as of what to do when you’re in doubt, what to do if you slip during the treatment etc. For those CBT trained therapists, the book also tells us how we should adapt CBT to make it more workable and effective for OCD, and how traditional CBT may make the problems worse.

So whether you have been suffering from OCD, have a family or friend who suffer from it, or you’re like me, have been looking for a good OCD treatment book, this is definitely worth reading!

Are you willing to learn to live with Uncertainty? 

**For the downloads of materials, worksheets and tools in Chinese, please check here!

The English versions are available on the author’s website

Is being positive that good?

Not related to the topic, you may skip this: This is the 100th post! And my site is now over 2 years old!  :)

I came across this website few months back, and I’d really been too busy to write any quality post. It’s in Chinese, but don’t worry if you can’t read Chinese, because I’m going to briefly talk about what it’s about…

I remember a Buddhist friend once told me that Buddhism is nothing about being positive and all good, but accepting who you really are and how things really are. In the website, the Japanese psychiatrist consultant has found that people who get depressed are mainly those who had been overly optimistic and positive.

So telling people to be positive, to stop thinking negatively, to do things that make them happy and feel positive. This is what we all have been doing.

“Don’t be sad!” “Don’t be disappointed!”

“Let’s do some exercise! You’d feel better”

“Come on! Be positive! It’s going to be fine!”

“Just ignore the bad feelings. Let’s get a drink!”

“You need to learn to be more optimistic and see the good side of things” etc etc

I’m sure it helps some times. Some clients did report to me that they felt better after sports games or exercise.

I always say that I’m really not one who would support Positive Psychology or anything like that. I don’t really know what it’s about (sorry!), but from what it’s called, it’s not something that seems likely to work to me (more like repression or denial?).

If you have been reading my blog, you’d know that I learnt and practiced ACT (Acceptance and Commitment Therapy), where we see positives and negatives are almost equally likely to happen in our lives, and so we accept them, live with them, in accordance to our values.

Related ACT posts on

Thought Challenging or Thought Accepting?

Can you control your thoughts and feelings?

Little Activities on Mindfulness & Acceptance

More on ACT coming soon. 

How to Unhook from Speed?

The Twenty Guidelines for Slowing Down

Your Behaviour

  1. You ask for help; you seek a mentor who believes in slowing down for guidance and support.
  2. You develop a recovery action plan.
  3. You begin to make small steps toward change.
  4. You learn to pause, to reflect on your behaviour, feelings and thinking.
  5. You ask yourself, “What am I doing?”

Your Feelings

  1. You feel the reality of limits and face the feeling of failure.
  2. You become aware of feelings, and learn to listen to them,
  3. You trust that the high of impulsive action is not the feeling you seek.
  4. You develop a wider range of new feelings.
  5. You come to trust that deep, intimate human “connection” exists in a slowed down, quiet state.

Your Thinking

  1. You behave in the reality of limits.
  2. You learn to recognize and challenge your belief in entitlement.
  3. You challenge your belief in willpower.
  4. You believe in the value of small steps and a slower sense of time.
  5. You believe in a new definition of success: your best effort within a structure of limits.
  6. You believe in the value of delay, endurance and the concept of “enough”.
  7. You believe that growth and the change are not instant; that “quick fixes” reinforce the thinking of fast and impulsive action.
  8. You believe in the value and necessity of reflection as a part of health and success.
  9. You challenge your all-or-none thinking.
  10. You give new meaning to “service”.


Adapted from Speed: Facing Our Addiction to Fast and Faster – And Overcoming Our Fear of Slowing Down, by Stephanie Brown Phd.