OCD Coaching Videos
with James Callner, M.A.

Welcome to OCD Coaching Videos

Welcome to our website! We are about Inspiration and Hope. Our mission is more than educating you and the public, it is to help you help yourself by literally showing you how to reclaim the power to manage and heal from the devastation of OCD.

 

 

(This site was formerly the Awareness Foundation for OCD (afocd.org) – and is now all about helping you to get better with videos, my book, blogs, resources, and more.)

OCD Coaching Videos are not designed to replace professional OCD Therapy. They are intended to help in the education and coaching for those suffering with OCD. James Callner is an OCD Educator and Coach, teaching from over 35 years of his own recovery experience. The Coaching Videos, Blog Posts and other information on this website are not a replacement for a professional therapist. Mr. Callner contributes his videos to the OCD Treatment Centre in Taunton England. OCD Treatment Centre therapists approve all OCD Coaching Videos.

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So many people ask me how to get rid of anxiety, I don't blame them for asking, anxiety is one of the most horrible feelings you can have. I'm not a therapist as you know - but- I've been an OCD Educator for over 35 years and counting. And, when I get slammed with anxiety, usually prompted by overwhelm or stress or both, here are some of my 'Go-To ' strategies that continue to work for me.

First, I recognize it as OCD anxiety and the thoughts I am getting are fears, not facts, so I name it to tame it and remember OCD is one big bully and liar trying to freak you out. I catch myself exacerbating the fears with my own scary scenarios of what might happen. I do my best to stay present in my mind.
Second, I don't try to get rid of anxiety but rather calm it down slowly because the idea of getting rid of something sounds too big to me. If use my tools to calm it down it will dissipate by itself.
Third, I try to find a safe quiet place in my house or outside and start breathing slowly. Inhale to the slow count of 4, hold for 7 and exhale for 8. The trick here is to go slower and slower and focus only on your breath. Yep, thoughts will be coming in and out - but always go back to feeling the air going in and out. Really focus. This is oxygenating your brain and calming your sympathetic system down and bringing you into the parasympathetic system, which is the calm one. The one we want to be in more.
Fourth, I refocus on something I like. Even if it's in my imagination, I refocus on something good. Something I'm grateful for. This might not sound powerful enough but there's plenty of research out there that says the opposite about focusing on gratitude and appreciation. My main 'Go TO's' for gratitude and things I like are my appreciation for my wife, support groups, and art. Photography takes me away from anxiety big time. Hey, so does a good movie on Netflix. Seriously, find a thought that makes you feel good and focus on it for a while. It will help a lot.
Fifth, I always say to myself in the middle of high anxiety and even panic, "I've been here before and I survived." To me, that means I'll get through it again using these tools. Listen, guys, we are survivors and much more courageous than we think.
Sixth, OCD and anxiety mediation has been prescribed for me under my doctor's directions. I only take what he has prescribed. I take that too but anxiety can sometimes override the medication to some degree, so I need these tools in addition.
Seventh, I do this last one all the time and tell others that come to me for advice or support to do the same. I slow everything down, slowly practice mindfulness which is basically the practice of being present and in the moment. Even if the moment is riddled with anxiety I feel it and become mindful of not shooting into a fantasy future. BTW, that's mostly where anxiety lives, in a future that hasn't happened yet and most likely will not. Never has for me. But, if it does, I'll handle it. We are stronger than we think. Hope these seven things help. More ideas to come. Gratitude and love to you all. JC <3
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1 week ago
So many people ask me how to get rid of anxiety, I dont blame them for asking, anxiety is one of the most horrible feelings you can have. Im not a therapist as you know - but- Ive been an OCD Educator for over 35 years and counting. And, when I get slammed with anxiety, usually prompted by overwhelm or stress or both, here are some of my Go-To  strategies that continue to work for me.  First, I recognize it as OCD anxiety and the thoughts I am getting are fears, not facts, so I name it to tame it and remember OCD is one big bully and liar trying to freak you out. I catch myself exacerbating the fears with my own scary scenarios of what might happen. I do my best to stay present in my mind.
 Second, I dont try to get rid of anxiety but rather calm it down slowly because the idea of getting rid of something sounds too big to me. If use my tools to calm it down it will dissipate by itself.
 Third, I try to find a safe quiet place in my house or outside and start breathing slowly. Inhale to the slow count of 4, hold for 7 and exhale for 8. The trick here is to go slower and slower and focus only on your breath. Yep, thoughts will be coming in and out - but always go back to feeling the air going in and out. Really focus. This is oxygenating your brain and calming your sympathetic system down and bringing you into the parasympathetic system, which is the calm one. The one we want to be in more.
 Fourth, I refocus on something I like. Even if its in my imagination, I refocus on something good. Something Im grateful for. This might not sound powerful enough but theres plenty of research out there that says the opposite about focusing on gratitude and appreciation. My main Go TOs for gratitude and things I like are my appreciation for my wife, support groups, and art. Photography takes me away from anxiety big time. Hey, so does a good movie on Netflix. Seriously, find a thought that makes you feel good and focus on it for a while. It will help a lot.
 Fifth, I always say to myself in the middle of high anxiety and even panic, Ive been here before and I survived. To me, that means Ill get through it again using these tools. Listen, guys, we are survivors and much more courageous than we think.
 Sixth, OCD and anxiety mediation has been prescribed for me under my doctors directions. I only take what he has prescribed. I take that too but anxiety can sometimes override the medication to some degree, so I need these tools in addition.
 Seventh, I do this last one all the time and tell others that come to me for advice or support to do the same. I slow everything down, slowly practice mindfulness which is basically the practice of being present and in the moment. Even if the moment is riddled with anxiety I feel it and become mindful of not shooting into a fantasy future. BTW, thats mostly where anxiety lives, in a future that hasnt happened yet and most likely will not. Never has for me. But, if it does, Ill handle it. We are stronger than we think. Hope these seven things help. More ideas to come. Gratitude and love to you all.  JC
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