It's not always fear driving OCD; sometimes it's disgust. In this episode, Jess and Laura unpack disgust-based OCD: what makes it different from anxiety-based presentations, why there's often no obvious "core fear" to find, and how disgust sensitivity and propensity shape the way it shows up. They cover mental contamination, self-regulation, shame beliefs (including LGBTQ+-specific shame), and why some safety seeking behaviours might need to stay for now. Expect personal anecdotes, an apocalypse tangent, and a full toolkit of practical experiments, from metacognitive imagery work to ACT and CFT-informed approaches, for building tolerance to the intolerable. Plus: Listener Question, a Weekly Win, and an Exposure Lab challenge. Podcast by: Laura Mole, Adv. Dip, MBACP OCD specialist therapist and Jessica Hayes, Msc PGDip, BABCP Accred OCD and perinatal specialist therapist Edited by Christian Nickson Time Stamps: 01:00 Overview 02:00 Why disgust-based OCD 03:05 Brain Spam 08:40 What is disgust? 11:55 Personal disgust examples 17:40 Disgust reacts differently to anxiety 19:00 Expectations for treatment 19:45 No core fear 26:00 Disgust sensitivity and disgust propensity 27:30 Self-regulation's role 31:55 How therapy can look 36:00 People can be disgusting 36:50 Shame beliefs and origins 39:05 Metacognitive therapy imagery descripting 41:50 Disgust associations 45:15 Allowing safety behaviours 46:20 A focus on values 49:55 Apocalypse tangent 53:44 Acceptance and Commitment Therapy (ACT) and Compassion Focused Therapy (CFT) approaches 55:20 Laura's summary of disgust approaches 58:00 Disgust aims and reminders 1:01:15 Listener Question 1:03:50 Weekly Win 1:05:27 Exposure Lab 1:10:00 Goodbyes Disgust Behavioural Experiments: **1. "Opposite action" for disgust** Pick something mildly disgusting (not your worst trigger). Physically approach it, let yourself really look at it rather than looking away, and notice the urge to tense up or recoil- then deliberately soften your shoulders/hands. The exercise is about closing the gap between "disgusted" and "recoiling," not making the disgust disappear. **2. The reappraisal game** Take a disgust-trigger object and describe it out loud using only neutral, clinical, or absurdly technical language-no evaluative words allowed. E.g. a used tissue becomes "cellulose fibres holding condensed nasal secretions." This is changing the *meaning* attached to a stimulus rather than the stimulus itself. **3. Rewrite the ending** Take a recurring "gross" intrusive image and, eyes closed, deliberately continue the scene past where it normally stops- give it a different, even ridiculous ending. This is a small version of imagery rescripting, which works by changing the affective meaning of the image rather than trying to suppress or avoid it. **4. Pairing test** Since disgust is often *learned* through association rather than reasoned belief, try repeatedly pairing a low-stakes disgust trigger with something genuinely pleasant (a favourite song, a square of chocolate) over several short exposures, and notice whether the association shifts. Resources: Disgust Scale-revised: Disgust Scale, DS-R Feelings Wheel: Feelings Wheel | Worksheet | Therapist Aid Get in Touch: Got intrusive thoughts to share or questions for us: Email us at ocdcollectiveuk@gmail.com Follow us on Instagram and Tiktok: @justcheckingpod For our individual OCD pages, you can find Laura on Tiktok and Instagram as @ocdtherapylaura and Jess as @jess_helps_your_ocd Please check out our privacy policy: https://docs.google.com/document/d/1YJZ4Sdh4OpxjRR9twGY6dOMH9n55Mq6qTqLBxOtN3Fw/edit?usp=sharing Content Warnings: We do reference some thoughts that people may find distressing so please listen with caution if this is you, and take a break if you need to. Disclaimer: This podcast provides educational content only and is not a substitute for professional mental health support, please contact a mental health professional for advice and support.
