Risks and benefits of the internet when you have OCD

Using computer and phone

This post is for informational purposes only, and should not be considered professional psychological advice

The internet can be both a blessing and a curse for people with OCD. With this post I wanted to share some of the risks and benefits of using it, as well as some ideas for using it wisely.

Risks

First, as with any topic, the internet is full of unhelpful and irresponsible advice for those with OCD. Despite seeming like common sense, recommendations to use deep breathing, to argue with, suppress, or distract from intrusive thoughts, or to consider how unlikely an event is are not going to help in the long run. Chances are, people with OCD have already tried these strategies and have found them impossible, useless, or even harmful, and it can be hard to distinguish between this advice and advice that is evidence-based.

Second, although connecting online with others who have OCD can be beneficial, as I’ll discuss below, it can also keep people stuck. People can share inaccurate information, be sources of unhelpful reassurance, or lead others to feel hopeless about their disorder.

Finally, the internet offers endless opportunities to seek redundant information, check whether your approach or opinion is “right”, and otherwise look for evidence in the ongoing game of tug-of-war against obsessive thoughts. Using the internet in this way is just the same as engaging in any other compulsion.

Giving support

Benefits

I wouldn’t be writing a blog post about the benefits of the internet for those with OCD if there were none! First, the internet is likely where a lot of people first get the suspicion that they have OCD. This is one way forums, social media, and blog posts can be quite useful; people can read about a variety of forms of OCD and may stumble upon one that they experience. The relative anonymity of forums can also help people share about more taboo obsessional thoughts like those involving incest or harming others.

Parts of the internet can also provide support when people share empathy and messages of hope. One podcast with a very compassionate approach is The OCD Stories (https://theocdstories.com/).

Reputable sites like IOCDF (https://iocdf.org/ocd-finding-help/living-with-ocd/) and NOCD (https://www.treatmyocd.com/) can help people understand their symptoms and direct them towards effective treatment options, including therapist directories. They often have posts that can be shared with loved ones to help them communicate what it is like to have OCD, and to elicit appropriate support from family and friends.

Finally, the internet can be a great resource for conducting exposure and response prevention (ERP), which is the gold standard treatment for OCD (more on this next time). Clients of mine have done exposures ranging from liking a social media post about cancer, to reading news articles about child abuse, to sending an email with an intentional typo.

Weighing risks and benefits

How to make the most of what’s out there

Because the internet is unavoidable, considering how you engage with it in relation to your OCD is more helpful and realistic than trying to sidestep it altogether. First, try to make sure you are getting your information from reputable sites. Even if an influencer shares something that helped with their OCD, it’s worth seeing whether experts support the information.

Second, be aware of your motivations when you’re using the internet, because it’s so easy to engage in compulsions in that environment. For instance, are you seeking new or redundant information? Are you getting true support or just reassurance? Are you searching for a quick fix or are you challenging yourself to do something difficult? Sometimes it won’t be perfectly clear so it’s important to just do your best—embracing uncertainty is the name of the game with OCD, and this applies here too!

Overall, it helps to be thoughtful about how you are engaging with the internet and this goes for people who don’t have OCD as well. Taking a moment to consider the intentions behind your online behaviour and another moment to notice the consequences can help you enjoy the benefits while limiting the risks.

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The experience of OCD: Same patterns, different content