5 Most Common Recovery Roadblocks (with Chris Tronsdon) | Ep. 370

If you want to know the 5 Most Common Recovery Roadblocks with Chris Tronsdon (an incredible anxiety and OCD therapist), you are in the right place. Today Chris and I will go over the 5 Most common anxiety, depression, & OCD roadblocks and give you 6 highly effective treatment strategies you can use today. Kimberley: Welcome everybody. We have the amazing Chris Trondsen here with us today. Thank you for coming, Chris. Chris: Yes, Kim, thanks for having me. I'm super excited about being here today and just about this topic. Kimberley: Yes. So, for those of you who haven't attended one of the IOCDF Southern California conferences , we had them in Southern California. We have presented on this exact topic, and it was so well received that we wanted to make sure that we were spreading it out to all the folks that couldn't come. You and I spoke about the five most common anxiety & OCD treatment roadblocks, and then we gave six strategic solutions. But today, we're actually broadening it because it applies to so many people. We're talking about the five most common anxiety treatment roadblocks, with still six solutions and six strategies they can use. Thank you for coming on because it was such a powerful presentation. Chris: No, I agree. I mean, we had standing room only, and people really came up to us afterwards and just said how impactful it was. And then we actually redid it at the International OCD Foundation , and it was one of the best-attended talks at the event. And then we got a lot of good feedback, and people kept messaging me like, "I want to hear it. I couldn't go to the conference." I'd play clips for my group, and they're like, "When is it going to be a podcast?" I was like, "I'll ask Kim." I'm glad you said yes because I do believe for anybody going through any mental health condition, this list is bound, and I think the solutions will really be something that can be a game changer in their recovery. Kimberley: Absolutely, absolutely. I love it mostly because, and we're going to get straight into these five roadblocks, they're really about mindset and going into recovery. I think it's something we're not talking about a lot. We're talking about a lot of treatment, a lot of skills, and tools, but the strategies and understanding those roadblocks can be so important. Chris: Yeah. I did a talk for a support group. They had asked me to come and speak, and I just got this idea to talk about mindset. I did this presentation on mindset, and people were like, "Nobody's talking about it." In the back of my head, I'm like, "Kim and I did." But we're the only ones. Because I do think so many people get the tools, right? The CBT tools , they get the ERP tools, the mindfulness edition, and people really find the tools that work for them. But when I really think of my own personal recovery with multiple mental health diagnoses, it was always about mindset. And that's what I like about our talk today. It's universal for anyone going through any mental health condition, anxiety base, and it's that mindset that I think leads to recovery. It shouldn't be the other way around. The tools are great, but the mindset needs to be there. Kimberley: Yeah. We are specifically speaking to the folks who are burnt out, feeling overwhelmed, feeling a lack of hope of recovery. They really need a kickstart, because that was actually the big title of the presentation. It was really addressing those who are just exhausted with the process and need a little bit of a strategy and mindset shift. Chris: Yeah. I don't want to compare, but I broke my ankle when I was hiking in Hawaii, and I have two autoimmune diseases. Although those ailments have caused problems, especially the autoimmune, when I think back to my mental health journey, that always wore me out more because it's with you all the time, 24/7. It's your mental health. When my autoimmune diseases act up, I'm exhausted, I'm burnt out, but it's temporary. Or my ankle, when it acts up, I have heating pads, I have things I can do, but your brain is with you 24/7. I do believe that's why a lot of people resonate with this messaging—they are exhausted. They're busting their butt in treatment, but they're tired and hitting roadblocks. And that's why this talk really came about. Kimberley: Yeah, exactly. All right, let's get into it here in a second. I just want to give one metaphor with that. I once had a client many years ago give the metaphor. She said, "I feel like I'm running a marathon and my whole family are standing on the out, like on the sidelines, and they're all clapping, but I'm just like faceplant down in the middle of the road." She's like, "I'm trying to get up, I'm trying to get up, and everyone's telling me, 'Come on, you can do it.' It's so hard because you're so exhausted and you've already run a whole bunch of miles." And so I really think about that kind of metaphor for today. If people are feeling that way, hopefully they can take away some amazing nuggets of information. Chris: Absolutely. That's a good visual. Faceplant. Kimberley: It was such a great and powerful visual because then I understood this client's experience. Like, "Oh, okay. You're really tired. You're really exhausted." ROADBLOCK #1: YOU BEAT YOURSELF UP! Okay, let's get into it. So, I'm going to go first because the number one roadblock we talked about, not that these are in any particular order, but the one we came up first was that you beat yourself up. This is a major roadblock to recovery for so many disorders. You beat yourself up for having the disorder. You beat yourself up for not coping with it as well as you could. You beat yourself up if you have OCD for having these intrusive thoughts that you would never want to have. Or you're beating yourself up because you don't have motivation because you have, let's say, some coexisting depression. The important thing to know there is, while beating yourself up feels productive, it might feel like you're motivating yourself, or you may feel like you deserve it. It actually only makes it harder. It only makes it feel like you've got this additional thing. Again, a lot of my patients—let's use the marathon example—might yell at themselves the whole way through the marathon, but it's not a really great experience if you're doing that, and it takes a lot of energy. SOLUTION #1: SELF-COMPASSION So what we offered here as a strategic solution is self-compassion —trying to motivate and encourage yourself using kindness. If you're going through a hard day, maybe, just if you've never tried this before, trial what it would be like to encourage yourself with kind words or asking for support, asking for help so that you're not burning all that extra energy, making it so much harder on yourself, increasing your suffering. Because I often say to patients, the more you suffer, the more you actually deserve self-compassion. It's not the other way around. It's not that the more you suffer, the less you deserve it. Do you have any thoughts on that, Chris? Chris: Oh yeah. I would say I see that across the board with my clients, this harshness, and there's this good intention behind it, this idea that if I can just bully myself into recovery. I always try to remind clients that anxiety-based disorders, it's a part of our bodies as well. Our brain is a part of our body, just like our arm, our tibia, our leg, all these other bones, but there's a lack of self-empathy that we have for ourselves, as if it's something that we're choosing to do. Someone with a broken leg doesn't wake up in the morning and get mad at themselves that their leg is still broken. They have understanding, and they're working on their exercises to heal. It's the same with these disorders. So, the reason I love self-compassion is when we go and step in to help one of our friends, we use a certain tone, we use certain words, we tap into their strengths, we use encouragement because we know that method is going to be what boosts them up and helps them get through that rough patch. But for some reason, when it's ourselves, we completely abandon everything we know that's supportive, and we talk to ourselves in a way that I almost picture like a really negative boot camp instructor, like in the military, just yelling and screaming into submission. The other thing is when we're beating ourselves up like that, we're more likely to tap into our unhelpful habits. We're more likely to shut down and isolate, which we see a lot in BDD, social anxiety, et cetera. But that self-compassion isn't like a fake pop culture support. It's really tapping into meeting yourself where you're at, giving yourself some understanding, and tapping into the strategies that have worked in the past when you're in a low moment. I know sometimes people are like, "I don't know how to do that," but you're doing it to everybody else in your life. Now it's time to give yourself that same self-compassion that you've been giving to everybody important to you. Kimberley: Yeah, and we actually have a few episodes on Your Anxiety Toolkit on exactly how to embrace self-compassion, like how that might actually look. So, if people are really needing more information there, I can add in the show notes some links to some resources there as well. ROADBLOCK #2: THERE WILL BE HARD DAYS Okay. Now, Chris, can you tell us about the second most common or another common anxiety roadblock around this idea that there will be hard days? Chris: There's always these great images if you Google about what people think recovery will look like versus what recovery looks like. I love those images because there is this idea. We see a lot of perfectionism in anxiety disorders. In OCD, we see perfectionism . So, this idea of, like, I should be here and I should easily scoot to the end. It's not going to be like that; it's bumpy, it's ups and downs. We know so much factors into or impact how our mental health disorder shows up. We can't always control our triggers. Sometimes if we haven't slept well or there's a lot of change in our life, we could have more anxiety . So, it's going to ebb and flow. So, when we have this fixed mindset of like, it has to be perfect, there has to be absolutely no bumps on the road, no turbulence, we're going to set ourselves up for failure because the day we have a hard day, we want to completely shut down. So I really believe, in this case, the solution is thinking bigger. If you're thinking day to day, sometimes if you're too in it, you're dealing with depression, you're really feeling bad, you skipped school because you have a presentation, social anxiety is acting up. You think bigger picture. Why am I here? Why am I doing this? Why have I sought out treatment? Listen to this podcast. What am I trying to accomplish? SOLUTION #2: KNOW YOUR WHY I know for me in my own recovery, knowing my why was so important. There were certain things in my life that I found important to achieve, and I kept that as the figurative carrot in front of the mule to get me to go. So, that way, if I had a rough day, I thought bigger picture. What do I need to do today to make sure that I meet my goals? And so, I believe everybody needs to know their why. Now, it doesn't have to be grandiose. Some people want to build a school and teach kids in underprivileged countries. Amazing why. But other people are sometimes like, "I just want to be able to make my own choices today and not feel like I base them out of anxiety." There's no right or wrong why, but if you can know what beacon you're going to, it really helps you get through those hard days. What about for you? When we talk about this, what comes up for you? Kimberley: Well, I think that for me personally, the why is a really important mindset shift because often I can get to this sort of, like you said, perfectionistic why. Like, the goal is to have no anxiety, or the goal is to have no bad days. We see on social media these very relaxed people who just seem to go with the flow, and that's your goal. But I have to often with myself do a little reality check and go, "Okay, are you doing recovery to get there? Because that goal might be setting you up for constant disappointment and failure. That mightn't be your genetic makeup." I'm never going to be like the go-with-the-flow Kimberley. That's just not who I am. But if I can instead shift it to the why of like, what do I value? What are the things I want to be able to do despite having anxiety in my life? Or, despite having a hard day, like you said, how do I want that to look? And once I can get to that imagery, then I have a really clear picture. So, when I do have a bad day, it doesn't feel so defeating, like what's the point I give up, because the goal was realistic. Chris: For me, a big part of my why in recovery, once I started getting into a place where I was managing the disorders I was dealing with—OCD, body dysmorphic disorder, I had a lot of generalized anxiety, and major depressive disorder—I was like, "I need to give back. There's not people my age talking about this. There's not enough treatment providers." There was somewhere, like in the middle of my treatment, that I was like, "I don't know how I'm going to advocate. I don't know what that's going to look like, but I have to give back." And so, on those hard days when I would normally want to just like, "Well, I don't care that it's noon, I'm shutting it down, I'm going into my bed, I'm just going to sleep the rest of the day," reminding myself like there's people out there suffering that can't find providers, that can't find treatment, may not even know they have these disorders. I have to be one of the voices in the community that really advocates and gets people education and resources. And so, I didn't let myself get in bed. I looked at the day as quarters. Okay, the morning and the afternoon's a little rough, but I still have evening and night. Let me turn it around. I have to go because I have this big goal, this ambitious dream. I really want to do it. So that bigger why kept me just on track to push through hard days. ROADBLOCK #3: YOU RUN OUT OF STAMINA Kimberley: Amazing. I love that so much. All right. The third roadblock that we see is that people run out of stamina. I actually think this is one that really ties into what we were just talking about. Imagine we're running a marathon. If you're sprinting for the first 20 miles, you probably won't finish the race. Or even if you sprint the first two miles, you probably won't finish the marathon. One of the things is—and actually, I'll go straight to the strategy and the thing we want you to practice—we have to learn to pace ourselves throughout recovery. As I said, if you sprint the first few miles, you will fall flat on your face. You're already dealing with so much. As you said, having a mental health struggle is the most exhausting thing that I've ever been through. It requires such of your attention. It requires such restraint from not engaging in it and doing the treatment and using the tools. It's a lot of work, and I encourage and congratulate anyone who's trying. The fact that you're trying and you're experimenting with what works and what doesn't, and you're following your homework of your clinician or the workbook that you've used—that's huge. But pacing yourself is so important. So, what might that look like? Often, people, students of mine from CBT School , will say, "I go all out. I do a whole day of exposures and I practice response prevention, and I just go so hard that the next day I am wiped. I can't get out of bed. I don't want to do it anymore. It was way too much. I flooded myself with anxiety." So, that's one way I think that it shows up. I'll often say, "Okay, let's not beat yourself up for that." We'll just use that as data that that pace didn't work. We want to find a rhythm and a pace that allow you to recover. It's sort of like this teeter-totter. We call it in Australia a seesaw. You want to do the work, but not to the degree where you faceplant down on the concrete. We want to find that balance. I know for me, when I was recovering from postural orthostatic tachycardic syndrome, which is a chronic illness that I had, it was so hard because the steps to recovery was exercise, but it was like literally walking to the corner and back first, and then walking half a block, and then walking three-quarters of a block, and then having my husband pick me up, then walking one block. And that's all I was able to do without completely faceplanting the next day, literally and figuratively. My mind kept saying to me, "You should be able to go faster. Everybody else is going faster. Everyone else can walk a mile or a block. So you should be able to." And so, I would push myself too hard, and then I'd have to start all over again because I was comparing myself to someone who was not in my position. SOLUTION #3: PACE YOURSELF So, try to find a pace that works for you, and do not compare your pace with me or Chris or someone in your support group, or someone you see on social media. You have to find and test a pace that works for you. Do you have any thoughts, Chris? Chris: Yeah. I would say in this one, and you alluded to it, that comparison, that is going to get you in this roadblock because you're going to be looking to your left and your right. Why is that person my age working and I'm not? It's not always comparing yourself. Sometimes, like you said, it is people in your support group. It's people that you see advocating for the disorder you may have. But sometimes people even look at celebrities or they'll look at friends from college, and can I do that? The comparison never motivates you, it never boosts you; it just makes you feel less than. That's why one of my favorite quotes is, "Chase the dream, not the competition." It's really finding a timeline that works best for you. I get why people have this roadblock. As somebody who's lived through multiple mental health disorder diagnoses, it's like, once we find the treatment, we want to escalate to the finish line, and we'll push ourselves in treatment sometimes too much. And then we have one of those days where we can't even get out of bed because we're just beat up, we're exhausted, and it's counterproductive. I wanted to add one thing too. The recovery part may not even be what you're doing with your clinician in a session that you are not pacing yourself with. My biggest pacing problem was after recovery, not that the disorders magically went away, they were in remission, I was working on doing great, but it was like, I went to martial arts, tennis, learned Spanish, started volunteering at an animal shelter, went back to school, got a job, started dating. It was so much. Because I felt like I was behind, I needed to push myself. The problem that started to happen was I was focusing less on the enjoyable process of dating or getting a job, or going back to school. I was so fixated on the finish line. "I need to be there, I need to be there. What's next? What's next?" I got burnt out from that, and I was not enjoying anything I was doing. So, I would say even after you're managing your disorder, be careful about not pacing yourself, even in that recovery process of getting back into the lifestyle that you want. Kimberley: Yeah, absolutely. I would add too, just as a side point, anyone who is managing a mental health issue or an anxiety disorder, we do also have to fill our cup with the things that fill our hearts. I know that sounds very cliche and silly, but in order to pace ourselves and to have the motivation and to use the skills, we do have to find a balance of not just doing all the hard things, but making sure you schedule time to rest and eat and drink and see friends if that fills your cup, or read if that fills your cup. So, I think it's also finding a rhythm and a balance of the things that fill your cup and identifying that, yes, recovery is hard. It will deplete your stores of energy. So, finding things that fill that cup for you is important. Chris: Well, you just made a good point too. In my recovery, all those things you mentioned, I thought of those as like weakness, like I just wasted an hour reading. Sometimes even with friends. That one, not as much, because I saw value in friendship. But if I just watched a movie or relaxed, or even just hung out with friends, it felt like a waste. I'm like, "How dare I am behind everybody else? I should be working. I should be this. I should move up." A lot of should statements, a lot of perfectionist expectations of myself. So, the goal for me or the treatment for me wasn't to then go to the other extreme and just give up everything; it was really to ask myself, like you said, how can I fill my cup in ways that are important and see value and getting a breakfast burrito with a friend and talking for three hours and not thinking like, "Oh, I should have been this because I got to get my degree." I'm glad that you brought that up. I always think of like we're overflowing our cup with mental health conditions. We have to be able to have those offsets that drain the cup so we have a healthy balance. So, a great point. ROADBLOCK #4: NOT OWNING YOUR RECOVERY Kimberley: I agree. So important. Would you tell us about owning your recovery? Because you have a really great story with this. Chris: Yeah. People ask me all the time how I got better. A lot of people with body dysmorphic disorder struggle to get better. Obviously, we know that with obsessive-compulsive disorder, major depressive disorder, et cetera. So, a lot of people will ask sometimes, and I always say to them, if I had to come up with one thing, it was because I made my mental health recovery number one. I felt that it was like the platform that I was building my whole life on. I'm so bad with the-- what is it? The house, the-- I'm not a builder. Kimberley: Like the foundation. Chris: Thank you. Clearly, I'm not going to be making tools tomorrow or making things with tools. But yeah, like a house has to have a nice foundation. You would never build a house on a rocky side of the mountain. And so, I had to give up a lot, like most of us do, as we start to get worse. I became housebound and I dropped out of college, and I gave up a job. I was working in the entertainment industry, and I really enjoyed it. I was going to film school, and I was happy. I had to give all that up because I couldn't even leave my house because of the disorder. SOLUTION #5: MAKE YOUR RECOVERY THE MOST IMPORTANT THING So, when I was going to treatment and I was really starting to see it work, I was clear to that finish line of what I needed to do. So I made it the most important thing. It wasn't just me; it was my support system. My treatment was about a four-hour round trip from my house, so my mom and I would meet up every day. We drive up to LA. I go to my OCD therapist, and I'd go to my psychiatrist and then my BDD therapist and support group, and then come home. There's times I was exhausted, I wanted to give up, I was over it, but I never ever, ever put it to number two or three. I almost had this top three list in my head, and number one was always my recovery. My mom too, I mean, when she talks, she'll always say it's the most important thing. If my job was going to fire me because I couldn't come in because I had to take my kid on Wednesdays to treatment, I was going to get fired and find a new job. We just had to make this important. As I was getting better, there were certain opportunities that came back to me from my jobs or from school. My therapist and I and my mom just decided, "Let's hold off on this. Let's really, really put effort into the treatment. You're doing so well." One of the things that I see all the time, my mom and I run a very successful family and loved ones group. A lot of times, the parents aren't really making it the priority for their kids or the kids, or the people with the disorders aren't really making it a priority. It's totally understandable if there's things like finances and things, barriers. But that's not what I'm talking about. I'm talking about when people have access to those things, they're just not owning it. Sometimes they're not owning it because they're not taking it seriously or not making it important. Or other times, people are expecting someone else to get them better. I loved having a team. I didn't have a big team. I came from nothing. It was a very small team. I probably needed residential or something bigger. I only really had my mom's support, but we all leaned on each other. But I always knew it was me in the driver's seat. At the end of the day, my therapist couldn't save me, my mom couldn't save me, they couldn't come to my house and pull me out of bed or do an exposure for me, or have me go out in public during the daytime because of BDD. I had to be the one to do it. I could lean on them as support systems and therapists are there for, but at the end of the day, it was my choice. I had to do it. When my head hit the pillow, I had to make sure that I did everything I possibly could that day to recover. When I took ownership, it actually gave me freedom. I wasn't waiting for someone to come along. I wasn't focusing on other things. I made it priority number one. I truly believe that that was the thing that got me better. Once again, didn't have a lot of resources, leaned a lot on self-help books and stuff because I needed a higher level of care, but there was none and we couldn't afford it. I don't want anyone to hear this podcast and think, "Well, I can't find treatment in my area." That's not what I'm saying. I'm just saying, whatever you have access to, own it, make it a priority, and definitely be in that leader's seat because that's going to be what's going to get you better. Kimberley: Yeah, for sure. I think too when I used to work as a personal trainer, I would say to them, "You can come to training once a week, but that once a week isn't going to be what crosses you across that finish line." You know what I mean? It is the work you do in the other 23 hours of that day and the other seven days of the week. I think that is true. If you're doing and you're dabbling in treatment, but it's not the main priority, that is a big reason that can hold you back. I think it's hard because it's not fair that you have to make it priority number one, but it's so necessary that you do. I really want to be compassionate and empathize with how unfair it is that you have to make this thing a priority when you see other people, again, making their social life their priority or their hobby their priority. It sucks. But this mindset shift, this recalibration of this has to be at the top. When it gets to being at the top, I do notice, as a clinician, that's when people really soar in their recovery. Chris: Yeah. We had a very honest conversation with my BDD therapist, my OCD therapist , and my psychiatrist, and they're like, "You need a higher level of care. We understand you can't afford it. There's also a lot of waiting lists." They're like, "You're really going to have to put in the work in between sessions. You're supposed to be in therapy every day." We just couldn't. All we can afford is once a week. They said, "Look, when you're not in our session, you need to be the one." So, for instance, with depression, my psychiatrist is like, "Okay, you're obviously taking the medication, but you need to get up at the same time every day. Open up all your blinds, go upstairs, eat breakfast on the balcony, get ready, leave the house from nine to five." I didn't have a job. "But you need to be out of the house. You need to be in nature. You need to do all these things." I never wanted to, but I did it. Or with my OCD and BDD recovery, I didn't want to go out in public. I felt like it looked horrendous. I felt like people were judging me, but I did. Instead of going to the grocery store at 2:00 in the morning, I was going at noon. When everyone's there for OCD, it was like, I didn't want to sit in public places. I didn't want to be around people that I felt I could potentially harm. My point is like every single day, I was doing work, I was tracking it, I was keeping track, and I had to do that because I needed to do that in order to get better based on the setup that I had. I do want to also say a caveat. I always have the biggest empathy for people or sympathy for people that are a CEO of a company or like a parent and have a lot of children, or it's like you're busy working all day and you're trying to balance stuff. I mean, the only good thing that came from being housebound is I didn't have a lot of responsibilities. I didn't have a family. I wasn't running a company. I wasn't working. So, I did have the free time to do the treatment. So, I have such sympathy for people that are parents or working at a company, or trying to start their own small business and trying to do treatment too. But I promise you, you don't have to put your recovery first forever. Really dive into it, get to that place where you're really, really stable. It'll still be a priority, but then you will be a better parent, a better employee, a better friend once you've really got your mental health to a level that you can start to support others. You may need to support yourself first, like the analogy with a mask on the plane. ROADBLOCK #5: YOU HAVE A FIXED MINDSET Kimberley: Agreed. That's such an important point. All right, we're moving on to roadblock number five. This is yours again, Chris. Tell us about the importance of specific mindsets, particularly a fixed mindset being the biggest roadblock. Chris: One of the things that makes me the most sad about people having a mental health condition because of how insidious they are is it starts to have people lose their sense of identity. It has them start to almost re-identify who they are, and it becomes a very fixed mindset. So, if you have social anxiety or social phobia, it's like, "Oh, I'm somebody that's not good around people. I say embarrassing things. I never know what kind of conversation to lead with. I should probably just not be around people." Or, let's say generalized anxiety. "Deadlines really caused me too much strain. I can't really go back to school." BDD. "I'm an unattractive person. Nobody wants to date me. I'm unlovable." We get into these fixed mindsets and we start to identify with them, and inevitably, that person's life becomes smaller and smaller and smaller. So, the more they identify with it, the more that they become isolated from others, and they have this very fixed mindset. I think of like OCD, for instance, isn't really about guidelines; it's all about rules. This is how things are supposed to be. What happens is when I work with a client specifically, somebody that's pretty severe, it's trying to get them to see the value in treatment and to even tap into their own personal values is really difficult. It's like, "Treatment doesn't work. I've tried all the medications. I don't know what I'm going to do. I'm just not somebody that can get better." SOLUTION #5: GROWTH MINDSET What I tell clients instead is, "Let's be open. Let's be curious. Let's move into a growth mindset . Let's focus on learning, obtaining education, being open to new concepts. Look, when you were younger and the OCD didn't really attack you, or when you were younger and you didn't deal with social anxiety, you were having friends, you had birthday parties, you were going to school, and everything. Maybe that's the real you, and it's not that you lost it. You just have this disorder that's blocked you from it." And so, when clients become open and curious and willing to learn, willing to try new things, and to get out of their comfort zone, that's where the growth really happens. If you're listening to this podcast or watching it right now and you're determined like, "This isn't working; nothing can help me," that fixed mindset is never something that's going to get you from where you are to where you want to be. You have to have that growth, that learning, that trying new things, expanding. I always tell clients, "If you try something with your therapist and it doesn't work, awesome. That's one other thing that doesn't work. Move on to something else." That openness. What I always love after treatment is people are like, "I am social. I do love to be around people. I am somebody who likes animals. I just was avoiding animals because of harm thoughts." People start to get back into who they really are as soon as they start to be more open to recovery. Kimberley: Yeah, for sure. The biggest fixed mindset thought that I hear is, "I can't handle it." That thought alone gets in the way of recovery so many times. We go to do an exposure, "I can't handle this." Or, "What if I have a panic attack? I cannot handle panic attacks." It's so fixed. So I often agree with you. I will often say, this work, this mental health work, or this human work that we do is shifting the way we see ourselves and life as an experiment. We always have these black-and-white beliefs like "I can't handle this" or "I can't do this. I can't get in an elevator. I can't speak public speaking," or whatever it might be. But let's be curious. Like you said, let's use it as an experiment. Let's try, and we'll see. Maybe it doesn't go great. That's okay, like you said, but then we know we have data, and then we have information on what got in the way, and we have some information. I think that even just being able to identify when you're in a fixed mindset can be all you need just to be like, "Oh, okay, I'm having a very black-and-white fixed mindset." Learning how to laugh and giggle at the way our brain just gets so determined and black-and-white, like you can't do this, as you said, I think is so important because, like you said, once you get to recovery, then you go on to live your life and actually do the things that you dream, the dream that you're talking about. It might be you want to get a master's degree or you might want to go for a job, or you want to go on a date. You're going to be able to use that strong mindset for any situation in life. It applies to anything that you're going to conquer. I always say to clients, if you've done treatment for mental health, you are so much more prepared than every student in college because they haven't gone through, they haven't had to learn those skills. Chris: Yeah, no, exactly. I remember like my open mindset was one of the assets I had in recovery. I remember going to therapy and being like, "I'm just going to listen. These people clearly know what they're doing. They've helped people like me. Why would it be any different?" And I was open. I can see the difference with clients that have a more growth mindset. They come in, they're scared. They're worried. They've been doing something for 10, 15, 16 years, and they're like, "Why is this guy going to tell me to try to do different things or to think different or have different thinking patterns?" But they're open. I always see those people hit that finish line first. It's the clients that come and shut down. The family system has been supporting this like learned helplessness. Nobody really wants to rock the boat. Everything shut down and closed. It's like prying it open, as most of the work. And then we finally get to the work, but we could have gotten there quicker. Everybody's at their own pace, but I really hope that people hear this, though, are focused on that openness. You were talking about like people thinking they can't handle it. The other thing I hear sometimes is people just don't think they deserve it. "I just don't even deserve to get better." You do. You do. That's what I love about my job the most. Everybody that comes into my office, and I'm like, "You deserve a better life than you're living. Whatever it is you want to do. You want to be a vet. How many animals are you going to save just by getting into being a vet? You got to do it." My heart breaks a little bit when people have been dealing with mental health for long enough that they start to believe they don't even deserve to get better. SOLUTION #6: IT'S A BEAUTIFUL DAY TO DO HARD THINGS Kimberley: I love that. So, we had five roadblocks, and we've covered it, but we promised six strategies. I want to be the one to deliver the last one, which everyone who listens already knows what I'm going to say, but I'm going to say it for the sake that it's so important for your recovery, which is, it's a beautiful day to do hard things . It is so important that you shift, as we talked about in the roadblock number one, you shift your mindset away from "I can't do hard things" to "It's okay to do hard things." It doesn't mean you've failed. Life can be hard. I say to all my patients, life is 50/50 for everybody. It's 50% easy and 50% hard. I think some people have it harder than others. But the ones who seem to do really well and have that grit and that survivor's mindset are the ones who aren't destroyed by the day when it is hard. They're willing to do the hard thing. They're okay to march into uncertainty. They're willing to do the hard thing for the payoff. They're willing to take a short-term discomfort for the long-term relief or the long-term payout. I think that mindset can change the game for people, particularly if you think of it like a marathon. Like, I just have to be able to finish this marathon, I'm going to do the hard thing, and think of it that way. There'll be hills, there'll be valleys, there'll be times where you want to give up, but can I just do one hard thing and then the next hard thing, and then the next hard thing? Do you have any thoughts on that? Chris: I'm glad that this is the message that you put out there. I'd say, obviously, when I think of Kim Quinlan as a friend, I think of other things and all the fun we've had together. But as a colleague, I always think of both. Obviously, self-compassion. But this idea of it's a beautiful day to do hard things, I like it because we've always talked about doing hard things as this negative thing before you came along, and by adding this idea of it's a beautiful day. When I look at all the hard things I did in my own recovery, or I see clients do hard things, there's this feeling of accomplishment, there's this feeling of growth, there's this feeling of greatness that we get. Just like you were saying, beyond the mental health conditions that I dealt with, when I start getting into real life after the mental health conditions now are more in recovery, every time I choose to do hard things, there's always such a good payoff. I was convinced I would never be able to get through school and get a degree and become a licensed therapist because I struggled with school with my perfectionism. It was difficult for me to get back in there and to humble myself and say, "Hey, you may flop and fail." But now I'm a licensed therapist because of that willingness to do hard things. I could give a plethora of examples, but I want people to hear that doing hard things is your way of saying, "I believe in myself. I trust myself that I can accomplish things, and I'm going to tap into my support system if I need to, but I am determined, determined, determined to push myself to a level that I may not think I can." I love when clients do that, and they always come in, they're like, "I'm so proud of myself, I can't wait to tell you what I did this weekend." I love that. So, always remember hard things come with beautiful, beautiful, beautiful outcomes and accomplishments. Kimberley: Yeah. I think the empowerment piece, when clients do scary, hard things, or they feel their hard feelings, or they do an exposure, they'll often come in and be like, "I felt like I could do anything. I had no idea about the empowerment that comes from doing hard things." I think we've been trained to think that if we just avoid it, we then will feel confident and strong, but it's actually the opposite. The most empowered you'll ever feel is right after you've done a really, really hard thing, even if it doesn't go perfectly. Chris: Yeah, and so much learning comes out of it. That's why I always tell clients too, going back to one of our first roadblocks, beating yourself up prevents the learning. Let's say you try something and it doesn't go well. I was talking to a colleague of ours who I really, really like. She was telling me how her first treatment center failed. Now she's doing really well for herself down in San Diego. She's like, "I just didn't know things, and I just did things wrong, and I learned from it, and now I'm doing well." It's like, whenever we look at something not going the way we'd like as an opportunity to learn and collect data, it just makes us that much better when we try it the other time. A lot of times these anxiety disorders were originally before treatment, hopefully trying to find ways to avoid our way through life—tough words—and trying to figure out, like, how can I always be small and avoid and still get to where I want to be? When people hear this from your podcast—it's a beautiful day to do hard things—I hope that they recognize that you don't have to live an avoidant lifestyle, an isolated lifestyle anymore. Really challenging yourself and doing hard things is actually going to be so rewarding. It's incredible what outcomes come with it. Kimberley: Amazing. Well, Chris, thank you so much for doing this with me again. We finally stamped it into the podcast, which makes me so happy. Tell us where people can hear about you, get in contact with you, and learn more about what you do. Chris: I am really active in the International OCD Foundation. I'm one of their board members. I also am one of their lead advocates, just meeting as somebody with the disorder. I speak on it. Then I lead some of their special interest groups. The Body Dysmorphic Disorder Special Interest Group is one of them, but I lead about four of them. One of their affiliates, OCD Southern California, I am Vice President of OCD SoCal and a board member. We do a lot of events here locally that Kim is part of, but also some virtual events that you could be a part of. And then, as a clinician, I'm a licensed clinician in Costa Mesa, California. I currently work at The Gateway Institute . You can find me either by email at my name, which is never easy to spell. So, ChrisTrondsen@GatewayOCD.com, or the best thing is on social media, whether it's Instagram, Facebook, or X, I guess we're calling it now. Just @christrondsen . You could DM me. I always like to hear from people and get people's support, and anything I can do to support people. I always love it. Kimberley: Oh my gosh, you're such a light in the community, truly. A light of hope and a light of wisdom and knowledge. I want to say, because I don't tell you this enough as your friend and as your colleague, thank you, thank you for the hope that you put out there and the information you put out there. It is so incredibly helpful for people. So, thank you. Chris: I appreciate that. I forgot to say one thing real quick. Every first, third, and fourth Wednesday of the month at 9 a.m. Pacific Standard Time on the IOCDF , all of their platforms, including iocdf.org/live, I do a free live stream with Dr. Liz McIngvale from Texas, and we have great guests like Kim Quinlan on, so please listen. But thank you for saying that. I always try to put as much of myself in the community, and you never know if people are receiving it well. I want to throw the same thing to you. I mean, this podcast has been incredible for so many. I always play some of this stuff for my clients. A lot of clients are looking for podcasts. So, thanks for all that you do. I'm really excited about this episode because I think it's something that we touch so many people. So, now to share it on a bigger scale, I'm excited about it. But thank you for your kind words. You're amazing. It's all mutual. Kimberley: Thank you. You're welcome back anytime. Chris: And we're going to get Greek food soon. It's funny [inaudible] I'm telling you. It's life-changing. Thanks, Kim. Listen to other episodes. Kimberley: Thank you.