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Brain Lock: Free Yourself from Obsessive-Compulsive Behavior
The definitive classic that has helped more than 400,000 people defeat obsessive-compulsive behavior, with all-new material from the author
An estimated 5 million Americans suffer from obsessive-compulsive disorder (OCD) and live diminished lives in which they are compelled to obsess about something or to repeat a similar task over and over. Traditionally, OCD has been treated with Prozac or similar drugs. The problem with medication, aside from its cost, is that 30 percent of people treated don't respond to it, and when the pills stop, the symptoms invariably return.
In Brain Lock, Jeffrey M. Schwartz, M.D., presents a simple four-step method for overcoming OCD that is so effective, it's now used in academic treatment centers throughout the world. Proven by brain-imaging tests to actually alter the brain's chemistry, this method doesn't rely on psychopharmaceuticals. Instead, patients use cognitive self-therapy and behavior modification to develop new patterns of response to their obsessions. In essence, they use the mind to fix the brain.
Using the real-life stories of actual patients, Brain Lock explains this revolutionary method and provides readers with the inspiration and tools to free themselves from their psychic prisons and regain control of their lives.
219 pages, Paperback
First published March 1, 1996
About the author
Jeffrey M. Schwartz
11 books163 followersM.D.,
Research Psychiatrist,
Department of Psychiatry & Biobehavioral Sciences,
University of California, Los Angeles
Research Psychiatrist,
Department of Psychiatry & Biobehavioral Sciences,
University of California, Los Angeles
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Displaying 1 - 30 of 246 reviews
November 7, 2009
I talked to my therapist recently about a troubling thought that had been in my head since junior high school. It was an irrational worry, but one that was extremely disturbing to me, and one that I'd never before been able to talk about or dismiss. "Oh, that's an obsessive thought," my shrink told me. "It's not a real thought. It just means your brain gets stuck in a loop sometimes. It's pretty common, and in your case it will be pretty easy to fix."
This was fascinating and liberating, and got me interested in learning more about Obsessive Compulsive Disorder, which thoughts like this are symptomatic of. Brain Lock is widely considered to be one of the best and most practical books about OCD. Its author, Dr. Jeffrey M. Schwartz, is a psychiatry professor at UCLA, and in this book he explains a four-step plan for self-treating this condition--which can range from the mildly annoying, to the completely debilitating.
OCD is pretty unusual as a neurological issue. It's one of very few mental disorders that don't respond to placebos in scientific studies. Other neurological conditions, even potentially severe ones such as some forms of schizophrenia and depression, are affected by placebos; the act of being treated for the disease, in and of itself, helps cure the disease.
With OCD, it's a different story. Placebos don't work, and meds, which they can be helpful in extreme cases, are not a cure either. It's really up to each patient to cure him- or herself. Schwartz includes tons of anecdotes in "Brain Lock" that are devastating, describing people whose entire lives have been blown apart by OCD. But the patients he writes about have also managed to get control of their symptoms. You don't ever cureOCD, but you can certainly minimize its effects in your life.
Schwartz describes common symptoms of OCD, ones that are familiar to many people from the TV show "Monk" or other pop-cultural portrayals of the disorder. For example, I knew that excessive hand-washing was a common OCD action. Schwartz writes about a patient who washed so much that his hands would instantly lather when he ran water over them, even without applying soap.
Another common OCD fixation is leaving the stove on or leaving an appliance plugged in. Schwartz describes a woman who could not make herself believe she'd unplugged the coffee machine--so she would carry it to work with her in a backpack.
Schwartz's research shows that OCD sufferers can literally rewire our brains to weaken the effects of compulsions and obsessions. By using his four-step method, which is very simple and clearly defined, people can actually "unlock" the affected part of the brain so that it no longer triggers OCD reactions (or at least, triggers them much more mildly).
This book is inspiring to anyone who experiences any level of obsessive or compulsive action or thought--in other words, just about everybody! And if I knew a friend or family member who was suffering from severe OCD, this book is the first weapon I'd hand them to help them fight back.
This was fascinating and liberating, and got me interested in learning more about Obsessive Compulsive Disorder, which thoughts like this are symptomatic of. Brain Lock is widely considered to be one of the best and most practical books about OCD. Its author, Dr. Jeffrey M. Schwartz, is a psychiatry professor at UCLA, and in this book he explains a four-step plan for self-treating this condition--which can range from the mildly annoying, to the completely debilitating.
OCD is pretty unusual as a neurological issue. It's one of very few mental disorders that don't respond to placebos in scientific studies. Other neurological conditions, even potentially severe ones such as some forms of schizophrenia and depression, are affected by placebos; the act of being treated for the disease, in and of itself, helps cure the disease.
With OCD, it's a different story. Placebos don't work, and meds, which they can be helpful in extreme cases, are not a cure either. It's really up to each patient to cure him- or herself. Schwartz includes tons of anecdotes in "Brain Lock" that are devastating, describing people whose entire lives have been blown apart by OCD. But the patients he writes about have also managed to get control of their symptoms. You don't ever cureOCD, but you can certainly minimize its effects in your life.
Schwartz describes common symptoms of OCD, ones that are familiar to many people from the TV show "Monk" or other pop-cultural portrayals of the disorder. For example, I knew that excessive hand-washing was a common OCD action. Schwartz writes about a patient who washed so much that his hands would instantly lather when he ran water over them, even without applying soap.
Another common OCD fixation is leaving the stove on or leaving an appliance plugged in. Schwartz describes a woman who could not make herself believe she'd unplugged the coffee machine--so she would carry it to work with her in a backpack.
Schwartz's research shows that OCD sufferers can literally rewire our brains to weaken the effects of compulsions and obsessions. By using his four-step method, which is very simple and clearly defined, people can actually "unlock" the affected part of the brain so that it no longer triggers OCD reactions (or at least, triggers them much more mildly).
This book is inspiring to anyone who experiences any level of obsessive or compulsive action or thought--in other words, just about everybody! And if I knew a friend or family member who was suffering from severe OCD, this book is the first weapon I'd hand them to help them fight back.
January 18, 2009
I touched the book three times then turned off the oven, again.
September 11, 2014
I don't quite know how to rate and review Brain Lock, but I'll give it the old college try. Please note that several f-bombs are laced throughout my review. Profanity feels really good when it comes to fighting back.
I don't have OCD, but a friend who knows I struggle with claustrophobia and anxiety sent it along with a strong recommendation. And I'm oh-so-glad she did.
On the surface, the treatment method for OCD outlined and explained in Brain Lock wouldn't seem to have much to do with treating phobias. Yet, what is a phobia but an obsessive, irrational fear of harmless or even unlikely circumstances? It's not even that, really. A phobia is the fear of losing control when faced with a particular circumstance.
For me, it's getting a handle on the ridiculousness of claustrophobia that interferes with my love of travel; specifically, I fucking hate to fly. And, like, I've flown all over the world, north to south, east to west. I've had jobs predicated on the ability to travel all over, frequently, by small, steel tube with no access to fresh air for hours on end. I've been claustrophobic forever, but the flight thing just keeps getting worse. I never, ever get on an elevator, but for the most part I can work around that (recent surgery, I couldn't escape the elevator, but I was on a gurney with drugs in my system. That's how I roll). It's hard, however, to get to Vietnam, Chile, Morocco or Turkey - all places I intend to get to soon - without boarding a plane. Fuck this. I'm tired of carrying the burden of my own brain around. Enough.
I love a plan. And now I have one. The first two pages of the journal I'm taking with me to France (YES! FUCK YES! I'M GETTING ON A FUCKING PLANE IN TWO WEEKS) are filled with notes from Brain Lock, including the Four Steps: RELABEL, REATTRIBUTE, REFOCUS, REVALUE.
For years, I've Refocused, without even knowing I should be. When I feel a pre-take-off or mid-flight panic attack tickling the nether reaches of my brain, I pull out my book of NY Times Sunday crossword puzzles and get to work. It's hard to panic when you are trying to think of the nine-letter name for a canonized Norwegian king. But I never knew the power of anticipating and accepting that I WILL start to panic, that every fiber in me will be screaming ICANTICANTICANTICANT as I walk down the jetway or when the flight attendants close the doors and I know I am TRAPPED FOR HOURS AND I CAN'T GET OUT. There's power in knowing that horror is going to happen. Knowledge is power, because it puts me in control.
The moment I read this thing, this thing about saying, "Oh, hey there, Brain. Yep, there you go, freaking out. What else is new? You've allowed in stupid obsessive thoughts, but sit down and STFU!" (Relabel & Reattribute) a light flickered on. No one ever told me I could say THAT to my brain. No one ever told me that the panic won't go away, but I don't have to DO anything about it. I don't have to try to stop it, I just don't have to ACT on it. I can carry on with the rest of my life (Refocus) and devalue the panic as worthless garbage (Revalue). This alone was worth the price of admission. I see other reviews suggesting that you skip right to the end of the book, where the four steps are explained in a handful of pages, but don't do that. It's really worth getting some background on OCD and relating it to your particular issues, even if it's not a disorder you possess.
The case studies I skipped, as well as chapters on relationships to other disorders and living with a loved one who has OCD. I was also a bit taken aback by the frequent references to God. I wasn't expecting that from a behavior therapist. It's fine, really. I'm not a religious person, but I do my fair share of appealing to a higher power. It just caught me off guard.
But I was glad to see the strong focus on mindfulness, the nuanced approach to medication (the goal being to alter your brain chemistry, thereby negating the need for medication), and the nods to meditation. I've found a couple of phobia-specific guided meditation practices that have been incredibly helpful and they will be loaded on my iPod, ready for action during that flight.
I know I'll be fine. I've made this flight dozens of times. It's never easy, but once, long ago, it was, so I know the power to change my brain and gain control over these false messages is completely within my grasp.
Forget the elevators, though. I'll walk.
I don't have OCD, but a friend who knows I struggle with claustrophobia and anxiety sent it along with a strong recommendation. And I'm oh-so-glad she did.
On the surface, the treatment method for OCD outlined and explained in Brain Lock wouldn't seem to have much to do with treating phobias. Yet, what is a phobia but an obsessive, irrational fear of harmless or even unlikely circumstances? It's not even that, really. A phobia is the fear of losing control when faced with a particular circumstance.
For me, it's getting a handle on the ridiculousness of claustrophobia that interferes with my love of travel; specifically, I fucking hate to fly. And, like, I've flown all over the world, north to south, east to west. I've had jobs predicated on the ability to travel all over, frequently, by small, steel tube with no access to fresh air for hours on end. I've been claustrophobic forever, but the flight thing just keeps getting worse. I never, ever get on an elevator, but for the most part I can work around that (recent surgery, I couldn't escape the elevator, but I was on a gurney with drugs in my system. That's how I roll). It's hard, however, to get to Vietnam, Chile, Morocco or Turkey - all places I intend to get to soon - without boarding a plane. Fuck this. I'm tired of carrying the burden of my own brain around. Enough.
I love a plan. And now I have one. The first two pages of the journal I'm taking with me to France (YES! FUCK YES! I'M GETTING ON A FUCKING PLANE IN TWO WEEKS) are filled with notes from Brain Lock, including the Four Steps: RELABEL, REATTRIBUTE, REFOCUS, REVALUE.
For years, I've Refocused, without even knowing I should be. When I feel a pre-take-off or mid-flight panic attack tickling the nether reaches of my brain, I pull out my book of NY Times Sunday crossword puzzles and get to work. It's hard to panic when you are trying to think of the nine-letter name for a canonized Norwegian king. But I never knew the power of anticipating and accepting that I WILL start to panic, that every fiber in me will be screaming ICANTICANTICANTICANT as I walk down the jetway or when the flight attendants close the doors and I know I am TRAPPED FOR HOURS AND I CAN'T GET OUT. There's power in knowing that horror is going to happen. Knowledge is power, because it puts me in control.
The moment I read this thing, this thing about saying, "Oh, hey there, Brain. Yep, there you go, freaking out. What else is new? You've allowed in stupid obsessive thoughts, but sit down and STFU!" (Relabel & Reattribute) a light flickered on. No one ever told me I could say THAT to my brain. No one ever told me that the panic won't go away, but I don't have to DO anything about it. I don't have to try to stop it, I just don't have to ACT on it. I can carry on with the rest of my life (Refocus) and devalue the panic as worthless garbage (Revalue). This alone was worth the price of admission. I see other reviews suggesting that you skip right to the end of the book, where the four steps are explained in a handful of pages, but don't do that. It's really worth getting some background on OCD and relating it to your particular issues, even if it's not a disorder you possess.
The case studies I skipped, as well as chapters on relationships to other disorders and living with a loved one who has OCD. I was also a bit taken aback by the frequent references to God. I wasn't expecting that from a behavior therapist. It's fine, really. I'm not a religious person, but I do my fair share of appealing to a higher power. It just caught me off guard.
But I was glad to see the strong focus on mindfulness, the nuanced approach to medication (the goal being to alter your brain chemistry, thereby negating the need for medication), and the nods to meditation. I've found a couple of phobia-specific guided meditation practices that have been incredibly helpful and they will be loaded on my iPod, ready for action during that flight.
I know I'll be fine. I've made this flight dozens of times. It's never easy, but once, long ago, it was, so I know the power to change my brain and gain control over these false messages is completely within my grasp.
Forget the elevators, though. I'll walk.
February 5, 2014
This book was very helpful and I appreciate all of the information and tips. The only issues I had were:
1. I felt that some of this information is outdated, at least in terms of the complexities of OCD and linking a specific compulsion to a specific obsession is not always as cut and dry as he lays it out in the book (and, therefore, doesn’t provide information as to what to do when an obsession doesn’t result in a noticeable compulsion or how to keep from “refocusing” activities becoming compulsions in and of themselves).
2. Most of the examples in the book were very, very extreme cases. I wish he had also focused on cases that are still as frustrating and intrusive, but not as blatantly debilitating as the examples he chose.
3. He was often extremely redundant and I truly feel the book could have been about a quarter of the length, because no new information really popped up. His structuring was also odd – it seemed that he would just want to add in bits of people’s stories, but the stories or quotes didn’t necessarily correspond to what he was talking about at that moment.
However, despite these issues, the information relayed is very useful.
1. I felt that some of this information is outdated, at least in terms of the complexities of OCD and linking a specific compulsion to a specific obsession is not always as cut and dry as he lays it out in the book (and, therefore, doesn’t provide information as to what to do when an obsession doesn’t result in a noticeable compulsion or how to keep from “refocusing” activities becoming compulsions in and of themselves).
2. Most of the examples in the book were very, very extreme cases. I wish he had also focused on cases that are still as frustrating and intrusive, but not as blatantly debilitating as the examples he chose.
3. He was often extremely redundant and I truly feel the book could have been about a quarter of the length, because no new information really popped up. His structuring was also odd – it seemed that he would just want to add in bits of people’s stories, but the stories or quotes didn’t necessarily correspond to what he was talking about at that moment.
However, despite these issues, the information relayed is very useful.
January 18, 2013
As someone who suffers from OCD, I can say that this book helped change my life. I no longer take medication (and haven't for years) ever since reading this wonderful book and using the scientifically tested method of "relabel, reattribute, refocus, revalue". In fact, my symptoms have decreased by over 90%! While this book is for OCD, it can also be used for other related disorders, obsessions, and fixations. In fact, Dr. Schwartz shows that brain scans demonstrate by using this method, it helps facilitate neuroplasticity and brain change similar to the way that SSRIs work in the brain. A highly recommended read! :)
December 24, 2014
Really, the only thing I have to say is that if you actually suffer from OCD, this book is not going to help you. Maybe if you have a minor form. Basically, Schwartz teaches you to "reframe" your thoughts. Wow. This is inexplicably, by far, the most popular title out there on self-help for OCD. It might have some information for loved ones to better understand what is going on, but it will not assist a sufferer. Any professional in the field or sufferer will tell you pretty much the same thing, that there isn't much substantial information here. A title I strongly recommend instead is Doctor Jonathan Grayson's "Freedom From Obsessive-Compulsive Disorder: A Personalized Recovery Program for Conquering Your Fears and Managing Uncertain".
June 10, 2013
I thought that the numerous case studies in this book, while helpful in an empirical sense, distracted from the main thrust of the book: attempting to curb and eventually minimize OCD symptoms. It was very easy to get distracted by the stories of the patients involved in the outpatient therapy at UCLA. the four step approach seems valuable, but I think the book would benefit from some brevity and focus.
April 15, 2024
i stopped reading eventually... kind of a scam but potentially a useful scam.
all of the case examples he gives the people are like "i still struggle with this daily but it's no longer debilitating" and like a) yes ocd never goes away b) u actually DONT have to be struggling daily THAT much. imo this is bcs he introduces a labeled system to refer back to by name (answering ocd's urge for systemic resolution) with things at each stage to say to stabilize yourself (this is simply ocd). so he's essentially redirecting the urges of ocd, relying on people to note on their own shifting compulsions (enormously tough, especially with thoughts), rather than providing support/resilience with the underlying doubts or terrors that ocd feasts on (producing the longing for the stability of a doubt-proof system & the hydra compulsions). like, the entire "refocus" stage, which is like "15 minutes at a time of erp while distracting urself with wholesome behaviors" could turn smoothly into avoidant preoccupation that becomes, u guessed it, compulsive.
nevertheless, i can agree that it is nice to experience slightly less intrusive/destructive ocd than previously, and not only is it insanely hard to get ocd therapy, but the kind i received (erp) was so destabilizing that for two months of it i was unable to have a job lol. And Yet, i don't think this is it either.
of course i didnt finish it so at the end he could be like "careful not to make ocd of all of this lol" in some kind of staggeringly effective way; i'll never know
all of the case examples he gives the people are like "i still struggle with this daily but it's no longer debilitating" and like a) yes ocd never goes away b) u actually DONT have to be struggling daily THAT much. imo this is bcs he introduces a labeled system to refer back to by name (answering ocd's urge for systemic resolution) with things at each stage to say to stabilize yourself (this is simply ocd). so he's essentially redirecting the urges of ocd, relying on people to note on their own shifting compulsions (enormously tough, especially with thoughts), rather than providing support/resilience with the underlying doubts or terrors that ocd feasts on (producing the longing for the stability of a doubt-proof system & the hydra compulsions). like, the entire "refocus" stage, which is like "15 minutes at a time of erp while distracting urself with wholesome behaviors" could turn smoothly into avoidant preoccupation that becomes, u guessed it, compulsive.
nevertheless, i can agree that it is nice to experience slightly less intrusive/destructive ocd than previously, and not only is it insanely hard to get ocd therapy, but the kind i received (erp) was so destabilizing that for two months of it i was unable to have a job lol. And Yet, i don't think this is it either.
of course i didnt finish it so at the end he could be like "careful not to make ocd of all of this lol" in some kind of staggeringly effective way; i'll never know
February 13, 2017
Brain Lock is a must read for anyone who has OCD and wants to combat it, or wants to learn about what OCD is and what people with OCD actually experience. The book is written by a doctor who has studied OCD for years, and features first hand accounts from many patients about their symptoms, treatment, and progress.
The book is mainly centered around a four-step plan wherein a person with symptoms relabels, reattributes, refocuses, and revalues their symptoms on their own so that they can slowly start to resist their obsessions and compulsions. Dr. Schwartz backs up this plan with research showing that, over time, these steps actually rewire one's brain, and effectively "cool off" parts of the brain that are "overheated" by OCD as demonstrated by brain scans.
This same strategy can also be applied to fighting bad habits or impulse control urges. It's good advice for anyone, and the book can teach anyone a great deal about the science behind OCD, impulse control urges, and bad habits.
Still, the book is incredibly repetitive. Some quotes and sentences from later on are directly copied from earlier in the book. The author hammers in his point about the four steps over and over. While the goal may have been to get the reader to internalize the steps, that reptition can make the book feel bloated, like it's trying to hit a word count.
Still, it is worth reading if the topics discussed are things you want to learn about, and the advice is very good. I already see plenty of places where I can apply it in my own life, even as far as minor bad habits like procrastinating too much.
The book is mainly centered around a four-step plan wherein a person with symptoms relabels, reattributes, refocuses, and revalues their symptoms on their own so that they can slowly start to resist their obsessions and compulsions. Dr. Schwartz backs up this plan with research showing that, over time, these steps actually rewire one's brain, and effectively "cool off" parts of the brain that are "overheated" by OCD as demonstrated by brain scans.
This same strategy can also be applied to fighting bad habits or impulse control urges. It's good advice for anyone, and the book can teach anyone a great deal about the science behind OCD, impulse control urges, and bad habits.
Still, the book is incredibly repetitive. Some quotes and sentences from later on are directly copied from earlier in the book. The author hammers in his point about the four steps over and over. While the goal may have been to get the reader to internalize the steps, that reptition can make the book feel bloated, like it's trying to hit a word count.
Still, it is worth reading if the topics discussed are things you want to learn about, and the advice is very good. I already see plenty of places where I can apply it in my own life, even as far as minor bad habits like procrastinating too much.
September 12, 2021
This is a must read for anyone intrested or suffering from any kind of obsessive compulsive behaviour (OCD) .
I loved the way this disease is presented somewhere along the lines:
Your front part of the brain is constantly producing messages.
In the center of your brain there are two little components that act as a transmission to the cortex : the Caudate Nucleus and the Putamen.
In a healthy brain they receive a message like "wash your hands" , they let it pass through , the cortex enables the behaviour of washing.
Now when another message similar to the first is produced the Caudate Nucleus acts as a filter/gateway. ("dont let this trash message pass since we have alrdy washed hands").
In a OCD brain there is an imbalance of chemicals hence the filter is not working properly , it lets all (repeated) messages go through and the sufferer repeats the same behaviour over and over while knowing something is wrong.
Add to this the Cygnus that controls your heart and you have a recipe for panic attacks.
As the author puts it , an OCD sufferer gets his brain locked in the same behaviour over and over again. Its like instead of an automatic transmision , the one he has is manual , he has to do manual effort -mindful effort to get out of brainlock.
The main focus of this book is how to unlock your brain from this compulsive behaviour , basically identifying the disease , attributing your behaviour to it and then refocusing your attention to something else.
While at the begining this constant battle is hard , in time it becomes automatic and your gears will begin to shift properly in your brain.
OCD is not curable , its an ongoing battle , your mind vs your brain.
The clinical cases presented in this book are humbling , people performing multi hour cleaning rituals , filling houses with trash , phobias etc ...people losing decades of their lives up until the point this disease started getting attention.
On the bright side , most of these people got alot better and live normal lives after following this routine , without ever relapsing.
Aweosme Book !
I loved the way this disease is presented somewhere along the lines:
Your front part of the brain is constantly producing messages.
In the center of your brain there are two little components that act as a transmission to the cortex : the Caudate Nucleus and the Putamen.
In a healthy brain they receive a message like "wash your hands" , they let it pass through , the cortex enables the behaviour of washing.
Now when another message similar to the first is produced the Caudate Nucleus acts as a filter/gateway. ("dont let this trash message pass since we have alrdy washed hands").
In a OCD brain there is an imbalance of chemicals hence the filter is not working properly , it lets all (repeated) messages go through and the sufferer repeats the same behaviour over and over while knowing something is wrong.
Add to this the Cygnus that controls your heart and you have a recipe for panic attacks.
As the author puts it , an OCD sufferer gets his brain locked in the same behaviour over and over again. Its like instead of an automatic transmision , the one he has is manual , he has to do manual effort -mindful effort to get out of brainlock.
The main focus of this book is how to unlock your brain from this compulsive behaviour , basically identifying the disease , attributing your behaviour to it and then refocusing your attention to something else.
While at the begining this constant battle is hard , in time it becomes automatic and your gears will begin to shift properly in your brain.
OCD is not curable , its an ongoing battle , your mind vs your brain.
The clinical cases presented in this book are humbling , people performing multi hour cleaning rituals , filling houses with trash , phobias etc ...people losing decades of their lives up until the point this disease started getting attention.
On the bright side , most of these people got alot better and live normal lives after following this routine , without ever relapsing.
Aweosme Book !
This entire review has been hidden because of spoilers.
November 26, 2020
It’s amazing that this is the first book that comes up when researching OCD self help, or that people without OCD often feel qualified to recommend it.
When I first realized I had OCD last December, this was the first book I found. And wow, did it feel like a miracle. It promised to help me with just four steps, and as I read, included phrases like “It’s not me, it’s my OCD.” That was a relief at first.
I quickly found myself unable to master this method. Was I doing it wrong? My thoughts weren’t going away. I kept at it, refocusing and combing it with bits of self-made exposure and response prevention therapy (the latter is the actual evidence-based treatment for OCD).
Uh...it didn’t work. OCD will turn anything into a compulsion - and chances are if saying, “It’s not me, it’s my OCD” makes you feel better, it’s a compulsion.
Eventually, like many people, I found myself saying: “What if it’s not my OCD? What if it’s just me?”
I got better through medication and ERP, after months of struggling alone. Do that first, before you try this book.
In fact, skip this one altogether.
When I first realized I had OCD last December, this was the first book I found. And wow, did it feel like a miracle. It promised to help me with just four steps, and as I read, included phrases like “It’s not me, it’s my OCD.” That was a relief at first.
I quickly found myself unable to master this method. Was I doing it wrong? My thoughts weren’t going away. I kept at it, refocusing and combing it with bits of self-made exposure and response prevention therapy (the latter is the actual evidence-based treatment for OCD).
Uh...it didn’t work. OCD will turn anything into a compulsion - and chances are if saying, “It’s not me, it’s my OCD” makes you feel better, it’s a compulsion.
Eventually, like many people, I found myself saying: “What if it’s not my OCD? What if it’s just me?”
I got better through medication and ERP, after months of struggling alone. Do that first, before you try this book.
In fact, skip this one altogether.
April 23, 2024
As someone who has suffered with OCD since a young child (Contamination OCD in particular), this book has helped me understand the science behind this dreadful disease.
The four step program is highly effective and I love how it was repeated throughout the book with different peoples experiences.
Highly recommend.
The four step program is highly effective and I love how it was repeated throughout the book with different peoples experiences.
Highly recommend.
April 18, 2021
Cons
This book is extremely repetitive with a lot of focus on case studies, but a lot of the case studies were indeed the same people. I am all for motivating people with inspiration from others but this book over did it. It was a bit hard for me to even finish the book, which is rare, but halfway through I was over, hearing about how other people prevailed by "applying the 4 steps". I also question the 4 steps and if you will get out of it what you think you will. The individuals were also in therapy and support groups so I am sure, much more than these 4 steps was being covered. Overall to me the book seemed like it is trying to get you to be rational or reason with OCD, when in fact OCD cannot be reasoned with, by nature it is illogical.
Some other caveats I had with the book are redirecting the behavior sounds a lot like avoidance. Which one has to be careful about as it just becomes another compulsion. Granted I do like the concept of doing something productive when you have a obsessional thought or compulsive urge.
Repeatedly telling yourself its just OCD and you have a biological dysfunction also seems like it will lead to other ruminations. For Example: It seems like it would be too easy for someone to start questioning if they indeed have OCD which occurs very often anyway.
I think the helpfulness of this book depends on how severe your OCD is. If you have severe OCD this book will not be useful, if your OCD is under control but you need a little motivation here and there this is a okay book, granted if your OCD is under control you may already have, coping mechanisms and do not need the book. Definitely not a must have book or game changer. Granted the book came out a while ago and more research has come to light about OCD in twenty years, the book could use some updating and revision.
Pro's
It is good too understand the mechanism of OCD, as someone with a degree in Psychology I really liked the breakdown given but feel it was a bit dense for the average lay person.
I am happy that the author repeatedly tells you that you have to do the work, because confronting your worst fears everyday is a ton of work and there are no shortcuts.
All in all,
The book reads as if its advertising the 4 steps instead of getting you to complete the 4 steps completely. So, is this book worth it? Not to me, this is definitely not a must have book and in the world of OCD books there are much better ones available.
This book is extremely repetitive with a lot of focus on case studies, but a lot of the case studies were indeed the same people. I am all for motivating people with inspiration from others but this book over did it. It was a bit hard for me to even finish the book, which is rare, but halfway through I was over, hearing about how other people prevailed by "applying the 4 steps". I also question the 4 steps and if you will get out of it what you think you will. The individuals were also in therapy and support groups so I am sure, much more than these 4 steps was being covered. Overall to me the book seemed like it is trying to get you to be rational or reason with OCD, when in fact OCD cannot be reasoned with, by nature it is illogical.
Some other caveats I had with the book are redirecting the behavior sounds a lot like avoidance. Which one has to be careful about as it just becomes another compulsion. Granted I do like the concept of doing something productive when you have a obsessional thought or compulsive urge.
Repeatedly telling yourself its just OCD and you have a biological dysfunction also seems like it will lead to other ruminations. For Example: It seems like it would be too easy for someone to start questioning if they indeed have OCD which occurs very often anyway.
I think the helpfulness of this book depends on how severe your OCD is. If you have severe OCD this book will not be useful, if your OCD is under control but you need a little motivation here and there this is a okay book, granted if your OCD is under control you may already have, coping mechanisms and do not need the book. Definitely not a must have book or game changer. Granted the book came out a while ago and more research has come to light about OCD in twenty years, the book could use some updating and revision.
Pro's
It is good too understand the mechanism of OCD, as someone with a degree in Psychology I really liked the breakdown given but feel it was a bit dense for the average lay person.
I am happy that the author repeatedly tells you that you have to do the work, because confronting your worst fears everyday is a ton of work and there are no shortcuts.
All in all,
The book reads as if its advertising the 4 steps instead of getting you to complete the 4 steps completely. So, is this book worth it? Not to me, this is definitely not a must have book and in the world of OCD books there are much better ones available.
November 3, 2014
After reading this book, I realized I could do one of two things. I could continue to give into my obsessive urges OR I could accept the fact that the chemistry in my brain was off balance and work on changing it and start giving into my own urges.
If the patients in this book can overcome Obsessive Compulsive Disorder, anyone can.
If the patients in this book can overcome Obsessive Compulsive Disorder, anyone can.
September 10, 2018
My sister recommended this book to me when I was first struggling with panic attacks. It frustrated me because it wasn't my issue. I felt like Schwartz kept repeating himself and that his writing was boring.
Again, my frustration may simply be that I was looking for help, and it didn't apply to what I was struggling with.
Again, my frustration may simply be that I was looking for help, and it didn't apply to what I was struggling with.
December 24, 2022
I struggle with OCD and anxiety. I picked this book up as part of a mental health Humble Bundle so I didn’t have high expectations but thought it can’t hurt to read it. Overall I think this book does a good job illustrating several ways OCD manifests and how it affects patients and their loved ones, but it’s also repetitive and chances are only one of the case studies will apply to a particular reader. I found myself skimming and skipping a lot of the stuff in between.
The four step method is simple and accessible and I’m cautiously optimistic that it’ll be helpful, based on trying it out over a few days. But there are some weird Christian religious tangents and sometimes the author’s train of thought goes back and forth in a way that’s a little confusing.
Update: Reading more about OCD I also question the author's assertion that this method can integrate cleanly with Exposure Response Prevention (ERP) approaches, and wonder whether the reframing the author suggests could also become a form of compulsion for some patients.
The four step method is simple and accessible and I’m cautiously optimistic that it’ll be helpful, based on trying it out over a few days. But there are some weird Christian religious tangents and sometimes the author’s train of thought goes back and forth in a way that’s a little confusing.
Update: Reading more about OCD I also question the author's assertion that this method can integrate cleanly with Exposure Response Prevention (ERP) approaches, and wonder whether the reframing the author suggests could also become a form of compulsion for some patients.
March 4, 2021
If you want to learn how to beat OCD, I’ll save you 200 pages of reading: go directly to the last chapter. There were some interesting bits in the early chapters about book brain imaging in the normal brain vs. OCD brain, along with research explaining how and why OCD exists in some individuals - but the middle 200 pages are nothing but an endless sea of redundancy and anecdotes about dozens of the author’s past patients and their experiences with debilitating OCD, which had nearly no relevance to my own journey with OCD. I also wasn’t expecting the religious spin the authored put on OCD therapy, describing the process as a spiritual experience, with numerous references to God throughout. I feel the author could have gone into more detail about how to practically use the refocus step in our busy everyday lives. It’s not like I can just up and go for a run every time I have an intrusive thought.
Overall, a good resource if you want practical, evidence-based guidance on how to self-treat OCD. But the book on the whole was more of an advertisement about his patients’ success stories than it was a self-help book.
Overall, a good resource if you want practical, evidence-based guidance on how to self-treat OCD. But the book on the whole was more of an advertisement about his patients’ success stories than it was a self-help book.
June 4, 2012
This book was a great text for OCD using cognitive behavioral therapy as the guide. By rigorously practicing the four R's, people who suffer from OCD can alter their brain chemistry and improve their "brain lock." This book was especially helpful in explaining the exact biological causes of OCD - routed in malfunctioning of the caudate nucleus and orbital cortex. In addition, if you suffer from a moderate form as I do, reading the examples in the book will actually make you thankful that you don't have it on the same level as the patients in the UCLA program.
My only slight qualm with the book was the frequent classification of medication as "waterwings." For some people who have very mild symptoms, CBT could very well be enough. But for a good amount of people, both medication and CBT are necessary to recover. OCD is really no different than diabetes. They are both due to biological causes. Would you deny a diabetic his medication and instead say that they should only lose weight and cut out sugar? Of course not. But by doing both together, they can recover.
My only slight qualm with the book was the frequent classification of medication as "waterwings." For some people who have very mild symptoms, CBT could very well be enough. But for a good amount of people, both medication and CBT are necessary to recover. OCD is really no different than diabetes. They are both due to biological causes. Would you deny a diabetic his medication and instead say that they should only lose weight and cut out sugar? Of course not. But by doing both together, they can recover.
February 12, 2017
I was tempted to qualify it with three stars, but then I thought the information (in my P.V.) was actually, really good. And for people who suffer this disorder, it would be a flashlight in theirs dark and painful path. It´s something more common than smallpox, and I think is good for all people, know (even a few) about this topic. (Maybe a familiar, friend or even you, could be suffering OCD).
The issues I found in the book were the constants repetitions, I know they are good to secure knowledge but God!, at one point feels like were there just for fill pages. And the book could be more practical (but actually the last pages summarize the whole steps in a very practical way).
I think this book is useful in what is trying to achieve. Give tools to fight the OCD.
The issues I found in the book were the constants repetitions, I know they are good to secure knowledge but God!, at one point feels like were there just for fill pages. And the book could be more practical (but actually the last pages summarize the whole steps in a very practical way).
I think this book is useful in what is trying to achieve. Give tools to fight the OCD.
November 27, 2011
Great book for people with ocd.
Good explanation of the brain and how and where ocd occurs in the brain. Then 4 steps to overcoming (minimizing, not giving in to the compulsions) ocd. And yes, sometimes that means pills.
However, their idea of 'free' is minimizing, handling the ocd. Does not mean ocd disappears for good. It means you can handle it in your life.
Good explanation of the brain and how and where ocd occurs in the brain. Then 4 steps to overcoming (minimizing, not giving in to the compulsions) ocd. And yes, sometimes that means pills.
However, their idea of 'free' is minimizing, handling the ocd. Does not mean ocd disappears for good. It means you can handle it in your life.
February 18, 2021
2.5*
This was a book club read and I’m glad I read it. I am usually the skeptic Christian who isn’t quick to label or accept psychological problems. I think we are quick to excuse our sinful habits and behaviors as a mental issue, rather than something we are culpable of and responsible to change.
This book, however, forced me look at certain mental problems as legitimate issues. Because we live in a fallen world, it is very possible that this fallenness influences our brain functions, whether from birth or bad habits. This doesn’t remove culpability nor the responsibility to change, just as I was born proud and need to fight it as long as I live. The reality, though, is there are people who struggle with nonsensical compulsions. As a Christian, it is my duty to show love and compassion to them. It’s good to be reminded of that again.
I have to point out that it is important for the Christian struggling with OCD to evaluate Dr. Schwartz’s methods with biblical lens. I suggest that, in addition to the helpful tips to overcome obsessive compulsions outlined in this book, struggling Christians should seek out Dr. Hodges seminar on the topic that you can find here: https://ibcd.org/thinking-biblically-...
The reason I didn’t rate this higher is because it’s quite repetitive and I found his methodology, though may be helpful, lacking. He put too much blame on the brain as if the OCD is caused by a deformed or malfunctioning brain only.
There has always been a debate when neuroscientists find a brain deformity among patients with “abnormal” behavior, whether the behavior is the cause or the result of the deformity or malfunction of the brain. It is hard to know which came first. However, our responsibility to change bad habits and to overcome sinful thinking still rely on us, whatever the cause. As a Christian, I believe there isn’t going to be true healing and victory from OCD until one surrenders himself/herself to Christ and His power to change us from the inside out.
This was a book club read and I’m glad I read it. I am usually the skeptic Christian who isn’t quick to label or accept psychological problems. I think we are quick to excuse our sinful habits and behaviors as a mental issue, rather than something we are culpable of and responsible to change.
This book, however, forced me look at certain mental problems as legitimate issues. Because we live in a fallen world, it is very possible that this fallenness influences our brain functions, whether from birth or bad habits. This doesn’t remove culpability nor the responsibility to change, just as I was born proud and need to fight it as long as I live. The reality, though, is there are people who struggle with nonsensical compulsions. As a Christian, it is my duty to show love and compassion to them. It’s good to be reminded of that again.
I have to point out that it is important for the Christian struggling with OCD to evaluate Dr. Schwartz’s methods with biblical lens. I suggest that, in addition to the helpful tips to overcome obsessive compulsions outlined in this book, struggling Christians should seek out Dr. Hodges seminar on the topic that you can find here: https://ibcd.org/thinking-biblically-...
The reason I didn’t rate this higher is because it’s quite repetitive and I found his methodology, though may be helpful, lacking. He put too much blame on the brain as if the OCD is caused by a deformed or malfunctioning brain only.
There has always been a debate when neuroscientists find a brain deformity among patients with “abnormal” behavior, whether the behavior is the cause or the result of the deformity or malfunction of the brain. It is hard to know which came first. However, our responsibility to change bad habits and to overcome sinful thinking still rely on us, whatever the cause. As a Christian, I believe there isn’t going to be true healing and victory from OCD until one surrenders himself/herself to Christ and His power to change us from the inside out.
July 13, 2023
I’m not sure why I didn’t have the same reaction as everyone else and think this book was a miracle. Everything in it was basically common sense to me and I had tried it all before.
The case studies laid out were also very extreme and actually instilled more worry in me: could I get worse and act like that?
Also, I don’t think that religion has a place in a book like this. If anything, it should have been in its own chapter instead of interspersed so that you could skip over it if it’s not applicable for you.
The case studies laid out were also very extreme and actually instilled more worry in me: could I get worse and act like that?
Also, I don’t think that religion has a place in a book like this. If anything, it should have been in its own chapter instead of interspersed so that you could skip over it if it’s not applicable for you.
January 13, 2024
Good advice. Horribly repetitive.
Steps:
1. Relabel. This thought isn’t a real need. It’s an obsession. It isn’t reality.
2. Reattribute. This obsession is a result of my brain failing to do what it typically does. It is locked on an idea and can’t move on. It’s not my choice to stay here. I’m not guilty. My brain just isn’t working right.
3. Refocus. Start doing something good, preferably with your hands. Unlock your brain, even if for a few minutes. Be active in the fight against the obsession.
4. Revalue. Obsessions aren’t real and don’t matter. Don’t let them be a surprise or a problem.
Steps:
1. Relabel. This thought isn’t a real need. It’s an obsession. It isn’t reality.
2. Reattribute. This obsession is a result of my brain failing to do what it typically does. It is locked on an idea and can’t move on. It’s not my choice to stay here. I’m not guilty. My brain just isn’t working right.
3. Refocus. Start doing something good, preferably with your hands. Unlock your brain, even if for a few minutes. Be active in the fight against the obsession.
4. Revalue. Obsessions aren’t real and don’t matter. Don’t let them be a surprise or a problem.
April 8, 2019
Overall, I thought it was helpful, but I didn't like the view of medication and it being a short term crutch. It works well for a lot of people and I think we need to recognize the long term value of it.
Definitely will come back to this book and the methods in it. OCD is the friggin worst.
Definitely will come back to this book and the methods in it. OCD is the friggin worst.
October 25, 2019
OCD hastalarının yaşadıklarını anlattığı bölümler çok heyecanlıydı. OCD'yi anlamak için çok iyi bir kitap seçimi. Sadece kitabın İngilizce olmasından mı kaynaklanıyor bilmiyorum ama okuması cidden çok zor. Konsantrasyon gerektiriyor.
November 6, 2023
Having had OCD for 25 years I thought I understood it. This book was eye opening. It also was very triggering in certain parts. If you have OCD and you are reading this be kind to yourself and read this book at your own pace.
February 19, 2019
Great practical advice on how to control OCD thoughts
September 24, 2023
I've been struggling with OCD related behaviors for a few years now. This book has given me incredible insight to start fighting back, and I will be working hard on overcoming it, thanks to this book.
July 30, 2021
I’m free
August 31, 2021
This book was recommended to me by a therapist, and I would definitely recommend it to anyone struggling with any form of OCD. It’s a little dated, but the ideas hold through.
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