119. Breaking the Rules of OCD: Finding Freedom through Mindfulness and Aikido

People with OCD often feel trapped by strict rules in their daily lives. These unwritten rules might mean always trying to control their thoughts, constantly seeking certainty, seeing anxiety as a sign of immediate danger, feeling personally responsible for preventing harm, analyzing every thought meticulously, striving for perfection in everything, and keeping their struggle with OCD hidden from others.

In today’s episode of The OCD Whisperer Podcast, we sit down with  Dr. Kim Rockwell Evans, a licensed professional counselor and licensed marriage and family therapist with over 20 years of experience. Dr. Evans is  the author of "Breaking the Rules of OCD: Find Lasting Freedom from the Unwanted Thoughts, Rituals, and Compulsions that Rule Your Life,"

During the conversation, Dr. Evans discusses treating OCD and anxiety disorders, focusing on the core issue of agency loss. She emphasizes that individuals with OCD often feel compelled to perform rituals, believing they lack choice, and advises recognizing one's agency to make different choices.

Her book outlines seven rules to break OCD's grip, including challenging perfectionism, embracing uncertainty, and addressing discomfort intolerance. The episode also clarifies ERP therapy misconceptions and normalizes setbacks as growth opportunities. Dr. Evans introduces Aikido principles as a metaphor for managing OCD triggers, advocating redirecting energy rather than confrontation.

She concludes with the "PASSION" acronym: Pause, Pivot, and Proceed; Accept Experiences; Strengthen Your Stance; Practice Self-Compassion; Invite Exposure; Observe Thoughts; and Stay Present. These principles help individuals build resilience and live fulfilling lives free from OCD constraints.

 

In This Episode

• [01:23] The motivation behind writing her book 
• [02:32] The seven rules of OCD
• [04:11] Common misconceptions about OCD
• [05:37] Blending therapy approaches in the book
• [07:08] Challenges and relapses in OCD treatment
• [08:38] Making therapy accessible
• [10:15] Mindfulness and agency in OCD treatment
• [13:42] Mindfulness during exposure
• [18:23] The power of mindfulness
• [20:32] The most important rule to break
• [21:29] The resistance battle
• [23:03] Aikido principles
• [26:31] Passion acronym

Notable Quotes

[04:11] “There have been many tears of relief shed in my office when people find out that they're not broken.”- Dr. Kim Rockwell Evans

[10:57] “We all want to feel good and we all want to do things that will help us feel better.” Dr. Kim Rockwell Evans

[17:37]  “If people can get in touch with what a chore it is to do the compulsion, then that's an incentive to not resist so much but actually to learn to allow.” Dr. Kim Rockwell Evans

[21:29] “'What you resist keeps persisting. It’s a counterintuitive thing, and when you resist, you can notice this battle within yourself.”-Dr. Kim Rockwell Evans

[23:03]  “If you notice that OCD trigger, rather than going straight into the compulsion, pause and say, "I have an opportunity to learn here."' Dr. Kim Rockwell Evans

[26:31]  “You can live your life with passion even though OCD shows up sometimes.” Dr. Kim Rockwell Evans

 

Our Guest

Dr. Kim Rockwell-Evans, PhD, LPC, LMFT, has specialized in anxiety and OCD treatment in Dallas for 30+ years. Recognized throughout North Texas and Oklahoma, she integrates cu