Generated by All in One SEO v4.9.10, this is an llms.txt file, used by LLMs to index the site. # Justin K. Hughes, MA, LPC Get Unstuck From Fear ## Sitemaps - [XML Sitemap](https://www.justinkhughes.com/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [Justin’s Blog: "The Jog"](https://www.justinkhughes.com/jog/) - [Breaking the Rules of OCD](https://www.justinkhughes.com/jog/breaking-the-rules-of-ocd/) - Seven years ago, I became fast friends with Dr. Kim Rockwell-Evans. We watched a Giants game in San Francisco at my first-ever International OCD Foundation Conference (2016). She reminds me of the power of a great friendship and of the importance of asking thoughtfully informed questions. I'm ecstatic about Dr. Kim Rockwell-Evans' September book launch. - [When and Why ERP Isn’t Working (OCD Therapy Insider Tip)](https://www.justinkhughes.com/jog/when-and-why-erp-isnt-working-ocd-therapy-insider-tip/) - Short summary of post can go here that appears on the blog archive pages. - [You Don't Get To Know—An Essential Concept in Anxiety & OCD Recovery](https://www.justinkhughes.com/jog/you-dont-get-to-know-an-essential-concept-in-anxiety-ocd-recovery/) - In computer terms, Evan* had "crashed." His eyes have a certain look that loved ones know all too well in his dark moments. If you don't have OCD, maybe you have experienced a sampling of this feeling when an urgent decision about something important comes up and you don't know which option to choose. Add - [The Thought Is Not the Desire: Why Confusing Intrusion with Temptation Hurts People](https://www.justinkhughes.com/jog/the-thought-is-not-the-desire-why-confusing-intrusion-with-temptation-hurts-people/) - Too many people carry silent shame about intrusive thoughts—assuming that because an unsettling or taboo thought popped into their heads, it reflects a hidden, dark desire. It’s long been known that people throughout history have had unwanted, out-of-character thoughts, including Margery Kempe, Martin Luther, St. Ignatius of Loyola, and Winston Churchill. But the reality: the - [The CBT Model of Scrupulosity](https://www.justinkhughes.com/jog/the-cbt-model-of-scrupulosity/) - Scrupulosity is now the term we use for obsessions of a religious or moral nature in OCD. We can also call it “seeing sin where there is none” (Nelson et al., 2006). The CBT Model of the OCD Cycle (maintenance of OCD) looks like this: Check out the introductory article here: "What is OCD & - [Help! What steps do I take if I have OCD? ](https://www.justinkhughes.com/jog/help-what-steps-do-i-take-if-i-have-ocd/) - If you suffer from Obsessive Compulsive Disorder (OCD), or even if you only suspect it, getting help quickly can make all the difference. The average time from the onset of symptoms to treatment is 11 to 17 years. That's a terrible length of time to let the suffering grow, often out of control. OCD is - [Do Not Fear—Guest Article](https://www.justinkhughes.com/jog/do-not-fear-guest-article/) - A prominent, misguided teaching is that the presence of fear constitutes a major problem. As a Cognitive Behavioral Therapist and Christian who cares deeply about mental and spiritual health, I have come to believe that one of the most important starting points for overcoming fear-based problems is the following truth: Thoughts are thoughts Feelings are - [Baptism & OCD: Why I Decided to Get (Re)Baptized When I was 25—Guest Article](https://www.justinkhughes.com/jog/baptism-ocd-why-i-decided-to-get-rebaptized-when-i-was-25-guest-article/) - Baptism for those with OCD quickly becomes a deeply challenging consideration. Rachael Kelley's brilliant article reveals how it seemed that "good Christians" are 100% certain. Living with OCD drives this craving deeper. Her story is one of suffering and courage, stepping into the water—not because the doubts were gone, but because she realized she didn't have - [The Faith and OCD Truth Guide: Answers to the Questions OCD Won’t Leave Alone](https://www.justinkhughes.com/jog/the-faith-and-ocd-truth-guide-answers-to-the-questions-ocd-wont-leave-alone/) - Out Now! The Faith and OCD Truth Guide is a clinical resource that answers questions about OCD and Christian faith. The ebook answers 19 common questions, focusing on misconceptions, emphasizing that the disorder is a treatable condition rather than a lack of devotion or a moral failing. Furthermore, it points out the opportunities of faith - [Medications for OCD](https://www.justinkhughes.com/jog/medications-in-ocd/) - Medications for OCD are often straightforward. Usually, they involve SSRIs at often double the dosing compared to treating anxiety and depression. No one thing is known to cure OCD. The average adult sees a maximum 40-60% improvement in symptoms (which by the way, is less on average than the therapy, Exposure and Response Prevention, or - [Finally! A Roadmap for Christians with OCD (Big Reveal)](https://www.justinkhughes.com/jog/finally-a-roadmap-for-christians-with-ocd-big-reveal/) - Dear friends, It’s really happening. For the last six years, I’ve been trying to “practice what I preach”—but it wasn’t easy. While writing The Christian’s Guide to Overcoming OCD, I faced some of the same "what-ifs" my clients do. What if I misrepresent God? What if I’m not good enough? What if this fails? I - [OCD is Not a Faith Problem: Why the Church Must Listen to the Muffled Cries of the Tormented](https://www.justinkhughes.com/jog/ocd-is-not-a-faith-problem-why-the-church-must-listen-to-the-muffled-cries-of-the-tormented/) - Chris and Olivia are two people with Obsessive-Compulsive Disorder (OCD), yet their stories reveal a tale of two churches, highlighting sometimes inconsistent and poor treatment of those OCD within the church. ⛪ This past month, I started a Substack with the article, OCD Is Not A Faith Problem: Why the Church Must Listen to the Muffled - [OCD, Uncertainty, and Faith: Finding Peace in God's Promises When Your Thoughts Attack](https://www.justinkhughes.com/jog/ocd-uncertainty-and-faith-finding-peace-in-gods-promises-when-your-thoughts-attack/) - For Christians with OCD, uncertainty can commonly center on spiritual and religious doubts. Learn how focusing on the unchanging promises of God can be the bedrock of your healing, even when you can't untangle your thoughts. The following guest article is by Meghan Newkirk. Join my free newsletter to be the first to receive articles - [OCD is Compulsivity that feels like Impulsivity](https://www.justinkhughes.com/jog/ocd-is-compulsivity-that-feels-like-impulsivity/) - What if I want the bad thing to happen? What if I don't really love them? What if I need to figure this out? What if me not being distressed means I'm missing something? The Hope in the Suffering If you ever suffer with questions like this, you are not alone. However, it is undoubtedly - [The 4 D’s in OCD Recovery](https://www.justinkhughes.com/jog/the-4-ds-in-ocd-recovery/) - [Updated 2025, formerly the original article can be found here: "The 3 D's in OCD Recovery"] Did you know there are four ways to break OCD's hold on you? In ERP (Exposure and Response Prevention), we target one thing: facing distress without compulsion. That simple concept is hard to live out. Because OCD is - [Praying through Doubt](https://www.justinkhughes.com/jog/praying-through-doubt/) - In an article titled " How to Pray for Faith in the Midst of Doubt," Erika Allen provides a poignant resource on trusting God despite doubt. She starts with one of my favorite passages in Scripture, Mark 9:21-24: And Jesus asked his father, “How long has this been happening to him?” And he said, “From - [When the Spikes Strike…at Church—Guest Article by Meghan Newkirk](https://www.justinkhughes.com/jog/when-the-spikes-strikeat-church-guest-article-by-meghan-newkirk/) - People who have obsessive-compulsive disorder (OCD) experience severe distressing intrusions, sometimes called "spikes" by sufferers. These can happen in the place most unwanted, including holidays, birthdays, funerals, job interviews, weddings, and sacred spaces like a church. What if these thoughts aren't a reflection of character or faith? What if you can find peace by tools - [How Does ERP for OCD Work? We Don’t Know.](https://www.justinkhughes.com/jog/how-does-erp-for-ocd-work-we-dont-know/) - First things first: I want you to know that there are very effective treatments for OCD, especially Exposure and Response Prevention (ERP). This is the more important message if you need help today. It works for most people really well. It has the 2nd largest positive effect of any mental health treatment (runner-up only to - [Children Have—and Overcome—OCD Too!](https://www.justinkhughes.com/jog/children-have-and-overcome-ocd-too/) - Children and teens who suffer from OCD can often feel more alone for several reasons: They lack the developmental capacity to grasp the nature of mental illness and to understand with an adult brain what is going on The occurrence in children is lower (1 in 200) making it less likely to come across others - [A Prayer of Obsessive Surrender](https://www.justinkhughes.com/jog/a-prayer-of-obsessive-surrender/) - Most of my clients hear from me at some point (when it’s appropriate for me to share) my examples of dealing with obsessive thoughts. I have become stuck in obsessive thinking and its resultant feelings (and still do on some days). Born out of my trials and individually tailored to clients who want a Christian - [A Deeper Dive into the role of faith (Christianity) in OCD treatment—the OCD Stories #487](https://www.justinkhughes.com/jog/a-deeper-dive-into-the-role-of-faith-christianity-in-ocd-treatment-the-ocd-stories-487/) - Stuart Ralph is an acclaimed podcast host of the OCD Stories who has both lived experience and expertise as a clinical specialist in the treatment of OCD. Being the most popular podcast dedicated to OCD by far, he has over 7 Million listens from around the world. His podcast is my favorite to share with - [What are reasons why Christians don't pursue therapy? (ChatGPT's Response)](https://www.justinkhughes.com/jog/what-are-reasons-why-christians-dont-pursue-therapy-chatgpts-response/) - This is fascinating. I gave into the pop-culture urge of asking ChatGPT for its feedback on why Christians don't pursue therapy. Its feedback wasn't bad. What do you think? ChatGPT on Christian avoidance of therapy—Helpful or Hurtful? Here is my prompt: What are reasons why Christians don't pursue therapy? There are several reasons why - [Is Faith Helping or Hindering Your Recovery—Your Anxiety Toolkit podcast guest](https://www.justinkhughes.com/jog/is-faith-helping-or-hindering-your-recovery-your-anxiety-toolkit-podcast-guest/) - As many people search for meaning and answers to suffering, questions of faith and spirituality are being asked with renewed fervor. It is no surprise to me that these topics are critical in mental health care and treatment. Yet, few know how to navigate them well. I hope you'll listen to Kimberley Quinlan's Your Anxiety - [The History of OCD—Out Now on YouTube](https://www.justinkhughes.com/jog/the-history-of-ocd-out-now-on-youtube/) - Why is Obsessive Compulsive Disorder (OCD) such a new phenomenon? Well, it's not. We have clues about many in history who have suffered, from St. Ignatius to Loyola to Martin Luther. It is a fascinating history, which is church history. ⛪ Click Here to Watch the Short Video now, which is a free sample from - [Out NOW! The Peace of Christ: Effective Ways to Overcome Anxiety and OCD](https://www.justinkhughes.com/jog/out-now-the-peace-of-christ-effective-ways-to-overcome-anxiety-and-ocd/) - Did you miss the webinar? No problem! Here's the recording on YouTube and the summary from Mental Health Grace Alliance: Justin Hughes, LPC, explains how anxiety and OCD get filtered through the Christian perspective and general strategies for overcoming. Resources and links in the video: Understanding the Overactive Conscience Is it God or my - [The Peace of Christ: Effective Ways to Overcome Anxiety and OCD [Free Webinar this week only]](https://www.justinkhughes.com/jog/the-peace-of-christ-effective-ways-to-overcome-anxiety-and-ocd/) - This Friday! Join us for a webinar by The Mental Health Grace Alliance. The Peace of Christ: Effective Ways to Overcome Anxiety and OCD Apr 25, 2025 10:00 AM CST Click HERE to sign up now! "In this powerful webinar, licensed professional counselor (LPC, MA) Justin Hughes will explore how anxiety and OCD affect - [Danny Gokey Breaks Silence Over His Struggle with Scrupulosity!](https://www.justinkhughes.com/jog/danny-gokey-breaks-silence-over-his-struggle-with-scrupulosity/) - Popular recording artist Danny Gokey recently shared his battle with OCD (scrupulosity), AD/HD, trauma, and depression. This comes as Braden Smith (Offensive Tackle for the Indianapolis Colts) recently detailed his severe struggle with OCD. I hope you are encouraged to hear stories that make tangible the 3% of those who have (or will have) OCD - [The Holy Spirit is Different Than Your Emotions or Thoughts- Part 2 of 2: How Does God Speak?](https://www.justinkhughes.com/jog/the-holy-spirit-is-different-than-your-emotions-or-thoughts-part-2-of-2-how-does-god-speak/) - Our Feelings and Thoughts Are Not A Guarantee In Part 1 of 2: Doubt, Fear, and Uncertainty, I emphasized a key point: Just because a problem deals with a spiritual issue doesn’t mean it must be exclusively a spiritual problem addressed through exclusively spiritual means. Let me add one: Just because I feel or think something - [The Holy Spirit is Different Than Your Emotions or Thoughts- Part 1 of 2: Doubt, Fear, and Uncertainty](https://www.justinkhughes.com/jog/the-holy-spirit-is-different-than-your-emotions-or-thoughts-part-1-of-2-doubt-fear-and-uncertainty/) - Confusing Doubt and Fear With God Speaking When Susan* began therapy for Obsessive Compulsive Disorder (OCD) and Generalized Anxiety Disorder (GAD), she had a lot of questions pertaining to her faith. In fact, she often thought she was dealing regularly with inherent spiritual problems, when, in reality, much of her concerns were just problems that - [Have Mercy on Those Who Doubt](https://www.justinkhughes.com/jog/have-mercy-on-those-who-doubt/) - If you have an Anxiety disorder or OCD, there are factual, verifiable differences in your experience with fear, uncertainty, and doubt. Many of my clients feel extra shame that they can't overcome their doubts quickly through faith. IMPORTANT: God sees that some struggle more with doubt. Does God shame us out of it? No. He - [Going for 50 Rejections](https://www.justinkhughes.com/jog/going-for-50-rejections/) - I heard a phrase recently that goes something like this: If you knew you had to fail 20 times before you succeeded, how fast would you want to fail? Oof. That is hard to accept when something is essential. The sentiment is to take action, and the realization is that success is rarely on a - [Don't Suffer Alone—Mental Health Grace Alliance](https://www.justinkhughes.com/jog/dont-suffer-alone-mental-health-grace-alliance/) - None of us recovers alone. The role of community in our support is more crucial than any of us knows. If you struggle with mental or emotional health (i.e., you are human), going it alone is not an option, yet most of us choose this at various points in our suffering. Therapy, unchecked, is at - [Mastering Our Emotions by Dr. Kevin Chapman—Book Review](https://www.justinkhughes.com/jog/book-review-mastering-our-emotions-by-dr-kevin-chapman/) - Dr. Kevin Chapman caught my attention several years ago with his engaging mix of psychology credentials and faith. He has been a "friend at a distance," offering kind words and encouragement to me on the regular. I recently reviewed his brand new book, which is out this month, and my review is below. Mastering Our - [My presentation from OCDCon 2024—Keeping the Faith: How to Ethically and Competently Treat Religious Scrupulosity](https://www.justinkhughes.com/jog/my-presentation-from-ocdcon-2024-keeping-the-faith-how-to-ethically-and-competently-treat-religious-scrupulosity/) - Here's the presentation from the International OCD Conference in Orlando, 2024 TITLE: Keeping the Faith: How to Ethically and Competently Treat Religious Scrupulosity TRACK: Clinician–Advanced DATE/TIME: Saturday, July 27, 2024 at 9:45 AM - 11:15 AM Description: Providing effective and respectful care to individuals with religious scrupulosity challenges even the most experienced OCD therapists. Our - [Living a Devotional Life When Suffering from OCD](https://www.justinkhughes.com/jog/living-a-devotional-life-when-suffering-from-ocd/) - The suffering of OCD can be so intense and overwhelming that focus on nearly anything that doesn't demand attention can be difficult. One of the many impacts can be struggling to keep up (or start) a devotional life—living day-by-day in devotion to God. I will stay simple here and say flexibility is critical. God knows - [Courageous Callings and OCD—by Author Kathrine Snyder](https://www.justinkhughes.com/jog/courageous-callings-and-ocd-by-author-kathrine-snyder/) - Around here, I’m all about helping people get unstuck. It is a joy to elevate voices of hope. Today’s guest article is by my friend and the author, Kathrine Snyder, who also wrote a book (see at the end). She’s one of the many courageous voices that have impacted my own journey. If you’re looking - [Trauma and OCD—Getting the Facts Straight](https://www.justinkhughes.com/jog/trauma-and-ocd-getting-the-facts-straight/) - There’s no doubt about it: trauma and maltreatment of children impact OCD in both children and adults. Surely, trauma must be causal to OCD? Not so fast. Trauma not Causal to OCD (So Far As We Know) Trauma is not a definitive cause of OCD (Dykshoorn, 2014). However, it has some strong associations. If you - [Keeping the Faith: How to Ethically and Competently Treat Religious Scrupulosity](https://www.justinkhughes.com/jog/keeping-the-faith-how-to-ethically-and-competently-treat-religious-scrupulosity/) - Find me presenting at OCD Con 2024!! TITLE: Keeping the Faith: How to Ethically and Competently Treat Religious Scrupulosity TRACK: Clinician–Advanced DATE/TIME: Saturday, July 27, 2024 at 9:45 AM - 11:15 AM Description: Providing effective and respectful care to individuals with religious scrupulosity challenges even the most experienced OCD therapists. Our individual biases and lack - [An Interview with Pastor and Psychologist, Ted Witzig, Jr., PhD](https://www.justinkhughes.com/jog/an-interview-with-pastor-and-psychologist-ted-witzig-jr-phd/) - There’s a pastor who is also a psychologist specializing in treating OCD. You read that right. What seems a bizarre combo at its heart isn’t unusual at all. Sure, in all fairness, he is the only person I know who has that mix. But he’s not the only person by far with a mixture of - [Christians, Overcome Your OCD: An Expert-Led Masterclass](https://www.justinkhughes.com/jog/christians-overcome-your-ocd-an-expert-led-masterclass/) - Christians, Overcome Your OCD is the step-by-step, proven process of recovery and faith that will save months—and even years—in discovering how you can find freedom from OCD. You can subscribe directly to the course newsletter or visit the course page to learn more and get a free trial and Exposure and Response Prevention worksheet today! - [Being in a Relationship with Religious Scrupulosity- FREE Livestream](https://www.justinkhughes.com/jog/being-in-a-relationship-with-religious-scrupulosity-free-livestream/) - Faith & OCD Roundtable October 18 at 7:00 pm - 8:00 pm EDT Topic: Being in a Relationship with Religious Scrupulosity Join Lead Advocate Rev. Katie O’Dunne and clinicians Dr. Caitlin Clagget Woods & Justin K. Hughes, LPC, along with Carolyn Ringenberg of the Faith & OCD Task Force to discuss the topic of being - [Is OCD Spiritual Warfare?--By Carolyn Ringenberg, MSW](https://www.justinkhughes.com/jog/is-ocd-spiritual-warfare-by-carolyn-ringenberg-msw/) - Around here, I’m all about helping people get unstuck. It is a joy to elevate voices of hope. Today’s guest article is by my friend and fellow advocate, Carolyn Ringenberg, MSW. Join my free newsletter to be the first to receive articles, stories, announcements, and free ebooks: www.justinkhughes.com/getunstuck Is OCD Spiritual Warfare? By Carolyn Ringenberg, - [Help! Satan is causing my OCD?!](https://www.justinkhughes.com/jog/help-satan-is-causing-my-ocd/) - I received a great question from a friend and fellow OCD Advocate today (edited for format): I'm curious what your take on this is: it has been mentioned a few times how people think OCD is a tool of/caused by Satan. That OCD is a spiritual attack and that the enemy is planting things in - ["How Pastors Can Be Mental Health Advocates"--My New Article for BioLogos is out now](https://www.justinkhughes.com/jog/how-pastors-can-be-mental-health-advocates-my-new-article-for-biologos-is-out-now/) - Featured in the BioLogos May blog for Mental Health Awareness month, I was asked to speak about how OCD has been handled inside and outside the church--and how pastors are the real front door of care. It is a dream to write for BioLogos as it was founded by Francis Collins, a follower of Christ - [Values-Based Therapy for Sexual Obsessions--By Dr. Johann D'Souza](https://www.justinkhughes.com/jog/values-based-therapy-for-sexual-obsessions-by-dr-johann-dsouza/) - Around here, I’m all about helping people get unstuck. It is a joy to elevate voices of hope. Today's guest article is by my colleague Dr. Johann D'Souza who is out "crushing it" in the area of clinical treatment of OCD and Anxiety, especially with teens. Join my free newsletter to be the first to - [OCD & The Creative Act--By Jacob Tilton](https://www.justinkhughes.com/jog/ocd-the-creative-act-by-jacob-tilton/) - Jacob Tilton is the Director of Music Ministries at Redeemer Presbyterian Church in San Antonio, TX. This is his second article with justinkhughes.com, shedding insight into both personal experience with OCD and Anxiety while walking the road of following Jesus. Around here, I'm all about helping people get unstuck. It is a joy to elevate - [Worship and OCD—Guest Post by Jacob Tilton](https://www.justinkhughes.com/jog/worship-and-ocd-guest-post-by-jacob-tilton/) - Jacob Tilton is the Director of Music Ministries at Redeemer Presbyterian Church in San Antonio, TX. He courageously offered to share his story about his struggle with OCD, how it's affected him, and ways where he has grown closer to Christ and moved through his struggles. Around here, I'm all about helping people get unstuck. - [Is There Enough Grace for my Intrusive Thoughts?--By Meghan Newkirk](https://www.justinkhughes.com/jog/is-there-enough-grace-for-my-intrusive-thoughts-by-megan-newkirk/) - Around here, I’m all about helping people get unstuck. It is a joy to elevate voices of hope. Meghan's story is bringing just that to many people. I hope you enjoy her guest article. Join my free newsletter to be the first to receive articles, stories, announcements, and free ebooks: www.justinkhughes.com/getunstuck Is There Enough - [Implementing Specific Religious Traditions Into A Treatment Plan—Without Being An Expert In That Tradition](https://www.justinkhughes.com/jog/implementing-specific-religious-traditions-into-a-treatment-plan-without-being-an-expert/) - This article is part of a series written for mental health providers treating OCD. It can be found with minor edits on the International OCD Foundation's Faith & OCD page. Integrating a person’s faith into their therapy isn’t overly complex- it takes intentionality and care, which, if you are a licensed clinician- you hopefully possess - [The #1 Mistake Clinicians Make When "Treating" OCD--New Article Published in the Newsletter of the Academy of Cognitive and Behavioral Therapies](https://www.justinkhughes.com/jog/the-1-mistake-clinicians-make-when-treating-ocd-new-article-published-in-the-newsletter-of-the-academy-of-cognitive-and-behavioral-therapies/) - There is one key mistake I come across from clinicians who try to work with OCD but lack training or experience treating it. Simply put, they "play with" obsessions rather than treating the nature of the problem. This can turn into well-meaning psychotherapy being a "rumination-fest" filled with reassurance from the clinician. Clients don't usually - [Is It God, Or My Feelings? New Ebook Out Now (and FREE)](https://www.justinkhughes.com/jog/is-it-god-or-my-feelings-new-ebook-out-now-and-free/) - Have you ever mixed up what you thought God was saying with your feelings? Me too. It's pretty human to conflate what God is saying with various thoughts and feelings. Fear? God must be trying to warn you! Sadness? There is something that is grief-worthy. Anger? You must be out of control. Not always.... Anxiety - [You Can’t Be Certain—A Brief Primer On What Anxiety & OCD Experts Mean, & Why It’s So Annoying](https://www.justinkhughes.com/jog/you-cant-be-certain-a-brief-primer-on-what-anxiety-ocd-experts-mean-why-its-so-annoying/) - Fred: “So what do I do with my uncertainty?” Therapist: “Sit with it! You can’t be certain about anything.” Fred: “Ummmmm….okay, but what does that mean?” Therapist: “Just do nothing until your values indicate a step to take.” Fred: “Oh, okay. Thanks, I guess.” Here lies a vignette of a shared frustration people express to - [Leaning Into The Moment--A Real Example of Acceptance Scripting](https://www.justinkhughes.com/jog/leaning-into-the-moment-a-real-example-of-acceptance-scripting/) - "Maybe I’m a failure as a … mother, wife, Christ follower etc." "Maybe having this thought or that emotion makes me a terrible person …" "Maybe I’m not committed to God enough…" An OCD sufferer passed along their bold, victorious acceptance script. It's one of the many tools we use to treat OCD through CBT - [Now Seeing Clients Located in South Carolina!](https://www.justinkhughes.com/jog/now-seeing-clients-located-in-south-carolina/) - Say what?! That's right, I am now a registered provider for South Carolina. Offer Specialized CBT and Exposure Therapy for OCD, Anxiety, and Related Disorders. Make an appointment (or find out more) TODAY! - [Finding God in the Waiting—A Christmas Devotional](https://www.justinkhughes.com/jog/finding-god-in-the-waiting-a-christmas-devotional/) - And blessed is she who believed that there would be a fulfillment of what was spoken to her from the Lord. (Luke 1:45) God’s Ways Are Often Shocking Mary, the mother of Jesus, received with grace shocking news. The Son of God will be born through you. Name him Jesus. Uh, come again? She didn’t - [When Is The Book Launching?](https://www.justinkhughes.com/jog/when-is-the-book-launching/) - My first book proposal rejection is hung up in my office. The agent I pitched to was gracious enough to send me a note in return (most don’t). Does not sound like a fit for me at this time… Passion and vulnerability are close friends as I write my first book, Breakthrough Ways to Help - [Mental Health Problems--Seek God or Treatment?](https://www.justinkhughes.com/jog/mental-health-problems-seek-god-or-treatment/) - Stuck Between Worlds "Why isn't God healing this???!!!" Georgia* felt a little stuck between worlds. Her severe struggles seemed to need more help than she was getting. However, her church and community group commonly taught her that Christ is sufficient to heal--with the important role of prayer, Scripture, and community.** They had long been excellent - [Speaking Twice THIS WEEKEND- Online OCD Conference](https://www.justinkhughes.com/jog/speaking-twice-this-weekend-online-ocd-conference/) - Register now! https://iocdf.org/onlineocdcon Hear Me Speak The Ultimate Guide to Scrupulosity Treatment Clearing up the confusion over scrupulosity, this detailed and informative presentation chronicles the history of OCD—including how it's treated successfully and unique factors and considerations in effective treatment. This "getting back to the basics" overview provides OCD and ERP "101" with specifics and - ["Anchor Events": Why 2021 Felt Like a Time Warp and What That Means for Anxiety](https://www.justinkhughes.com/jog/anchor-events-why-2021-felt-like-a-time-warp-and-what-that-means-for-anxiety/) - Recent research by the British Psychological Society found that higher stress with less novelty contributes to a sense of “time warp.” For those who can’t remember a lot of 2021, you’re not alone. If we lack certain “anchor events” (like celebrations and going to the movies with a friend), time feels more distorted. The more - [Deconstructing Faith Beliefs [Guest Article by Erika McCoy]](https://www.justinkhughes.com/jog/deconstructing-faith-beliefs-guest-article-by-erika-mccoy/) - Erika McCoy is a courageous advocate for OCD recovery and faith concerns. We began to run in similar advocacy circles, and I had the privilege of meeting her this year in San Francisco at the annual #OCDCon. This article showcases one of vulnerability, courage, and recovery. Along with personal growth comes evaluation of what we - [Christians Seeking Help for OCD--1 Hour FREE Consultation](https://www.justinkhughes.com/jog/1-hour-group-consultation/) - "Help! I'm stuck!" If you or a loved one has Obsessive Compulsive Disorder and you're also seeking how to navigate it from a Christian perspective, you may have felt very alone. People tell me they're stuck between two worlds. One world is in finding competent, accessible help for OCD that's not minimized or misdiagnosed. The - [God Doesn't Require Me To Separate Body, Mind, and Spirit](https://www.justinkhughes.com/jog/god-doesnt-require-me-to-separate-body-mind-and-spirit/) - Father, I am seeking: I am hesitant and uncertain, but will you, O God, watch over each step of mine and guide me. ~St. Augustine of Hippo “Is this true, or is this OCD?” The strain on Paul’s* face told me the pain under the surface. Clients often ask any variation of the following: “What - [10 Ways to Advocate for Those With OCD](https://www.justinkhughes.com/jog/10-ways-to-advocate-for-those-with-ocd/) - Helping someone else who suffers can be powerful. Tom,* like most clients, reflected on the larger purpose he had besides reducing his own discomfort. There is nothing wrong with coming to therapy to feel better, yet Tom said, “I’m fine with just personal growth through therapy, but are there any ways you know that I - [SPACE Treatment--An Excellent Option to Help Your Child](https://www.justinkhughes.com/jog/space-treatment-an-excellent-option-to-help-your-child/) - Have you heard about SPACE treatment (Supportive Parenting for Anxious Childhood Emotions)? It helps children suffering from: Anxiety Disorders Obsessive Compulsive Disorder (OCD) Separation anxiety Social anxiety (SAD) Generalized anxiety (GAD) Fears and phobias Panic disorder Agoraphobia Selective mutism It uniquely can be delivered only through parents and extends to adult children. Parents learn changes - [Living with Religious Scrupulosity or Moral OCD [New Article by Dr. Alan Noble]](https://www.justinkhughes.com/jog/living-with-religious-scrupulosity-or-moral-ocd-new-article-by-dr-alan-noble/) - O. Alan Noble, PhD, is a professor, author, and advocate for those suffering from OCD. I am fortunate to consider him a friend. His most recent book is an excellent read on Christian hope in suffering, On Getting Out of Bed. He has been featured everywhere from Christianity Today to The Atlantic and The Gospel - [Flip the Script- A Guide To Imaginal Exposure](https://www.justinkhughes.com/jog/flip-the-script-a-guide-to-imaginal-exposure/) - Imagine intentionally telling yourself- again and again- "Maybe I’ll get sick and die.” Or, “I’ll have a sudden urge to kill someone." Or, “Maybe I blasphemed God and will go to hell." What if your therapist asked you to repeat these things to yourself? Does that sound like negative self-talk? A cause for grave concern? - [Faith & OCD Conference Recap- Catch the two free conference videos before they're gone!](https://www.justinkhughes.com/jog/faith-ocd-conference-catch-the-two-free-conference-videos-before-theyre-gone/) - If you want to recap or you missed the 3rd Annual OCD and Faith Conference (#FaithCon), here are the two presentations we recorded. They are only available through June 2023. The heart of the conference is to provide a diversity of voices with a unified focus on recovery from OCD. Whatever your beliefs are, if - [Interview Questions for a Prospective OCD & Anxiety Specialist- Who Keeps Your Values on the Table](https://www.justinkhughes.com/jog/interview-questions-for-a-prospective-ocd-anxiety-specialist/) - It seems to be an arduous road to find a competent therapist who also supports you in your values. As a therapist and a patient myself, it makes complete sense to try to reasonably determine a good fit up front. I created a free guide so you don't have to go in "cold." If you - [Scrupulosity FULL Video now on YouTube](https://www.justinkhughes.com/jog/scrupulosity-full-video-now-on-youtube/) - I was recently asked in an email: Is it better for me to go with a Christian therapist that specializes in OCD or a non-Christian therapist that is qualified and trained in ERP? I am torn about what is best and don’t want to waste time or money. It's a simple answer with complex details. - [Faith & OCD Conference May 1st- Registration is OPEN!](https://www.justinkhughes.com/jog/faith-ocd-conference-may-1st-registration-is-open/) - I'm speaking at the 3rd Annual Faith & OCD Conference! REGISTER NOW! FROM THE IOCDF: Navigating OCD in Diverse Faith-Based Communities The IOCDF is excited to present the third annual virtual Faith and OCD Conference on Monday, May 1, 2023! This unique event began out of the recognition that many people living with OCD initially - [How to Ethically Integrate Faith and Spirituality into Therapy](https://www.justinkhughes.com/jog/how-to-ethically-integrate-faith-and-spirituality-into-therapy/) - This article is part of a series written for mental health providers treating OCD. It can be found with minor edits on the International OCD Foundation's Faith & OCD page. Extensive Interest by Clinicians After receiving my graduate-level training at Dallas Theological Seminary, I very much took for granted the preparation I was given for - [Grasping Religious & Spiritual Traditions Sensitively—Without Being An Expert In That Tradition](https://www.justinkhughes.com/jog/grasping-religious-spiritual-traditions-sensitively-without-being-an-expert-in-that-tradition/) - This article is part of a series written for mental health providers treating OCD. It can be found with minor edits on the International OCD Foundation's Faith & OCD page. Acknowledge Your Limits- Your Role & The Role of Assessment Therapy is an application of psychological science; it is not a worldview; therefore, it can - [How to Find the Perfect Christian Therapist for OCD](https://www.justinkhughes.com/jog/how-to-find-the-perfect-christian-therapist-for-ocd/) - The following excerpt from my brand new ebook highlights the struggle to find a therapist who helps honor Christian values. It is possible! If you're not a subscriber but would like to receive the free ebook (and several more), subscribe here! Therapist-Finding Fatigue Susan and John became overwhelmed by their son William’s* OCD. “Billy” is - [The Real Cost of Therapy](https://www.justinkhughes.com/jog/the-real-cost-of-therapy/) - How much do you charge? This is a very loaded question, indeed. I’m going to give you straight answers to how much therapy actually costs, and why. If you are a consumer of health services, you’ve likely asked it many times between doctors, dentists, and insurance plans. Therapy is no different, yet it is unique - [#OCDCon2023 July 6-9, 2023](https://www.justinkhughes.com/jog/ocdcon2023-july-6-9-2023/) - It's not too early to start making plans for #OCDCon2023! I have submitted a BUNCH of proposals so hope to both attend and present. From the IOCDF: July 7–9, 2023 | Marriott Marquis San Francisco For all those impacted by OCD and related disorders, mental health professionals, and researchers. The Annual OCD Conference is the - [Faith and OCD Conference- Monday, May 8th, 2023](https://www.justinkhughes.com/jog/faith-and-ocd-conference-monday-may-8th-2023/) - From the IOCDF: Monday, May 8, 2023 | Virtual For individuals and families, faith leaders, and professionals. This unique event began out of recognition that many people living with OCD initially seek assistance from a faith leader prior to a mental health provider. The conference was specifically created to address the needs of a diverse - [Accepting the Unacceptable in Anxiety and OCD](https://www.justinkhughes.com/jog/accepting-the-unacceptable-in-anxiety-and-ocd/) - The concept of acceptance is a tricky one for OCD and Anxiety Disorders. When introducing clients to it, the first response I hear every time is something like, "Am I supposed to accept these terrible thoughts?" or "Do I just pretend like they're not happening?" It's Not The Same as Condoning In other words, most - [TMS (Transcranial Magnetic Stimulation) for OCD](https://www.justinkhughes.com/jog/tms-transcranial-magnetic-stimulation-for-ocd/) - Are you confused about what treatment to pursue for OCD? You’re not alone. On the consumer side, it can seem perplexing. Fortunately, it’s all more manageable with a little guidance of those in the know! If you’re looking for a specialist in your area, go HERE. While I am a strong proponent of the gold - [Egosyntonic & Egodystonic](https://www.justinkhughes.com/jog/egosyntonic-egodystonic/) - https://youtu.be/apr0M6b8tNg Do I want this, or do I not? Is this my actual desire, or what I don't want? Does this thought or desire define me? What if it's terrible or horrible? Sometimes the things I think about are because I value them or desire them. Sometimes the things I think about are because I - [How Community Needs To Be Part Of Treatment- Guest on FearCast Podcast with Kevin Foss, MFT](https://www.justinkhughes.com/jog/how-community-needs-to-be-part-of-treatment-guest-on-fearcast-podcast-with-kevin-foss-mft/) - As we close to 2022, I am reflecting with gratitude on the community I have in my life—personally and professionally. Anything good links back to many unseen ways I am supported. I hope you find yourself connected in community or growing towards that end. Merry Christmas, Happy Holidays, and Happy New Year! Kevin Foss, MFT - [Treatment for OCD: Who Gets Better, How Much, and How Fast?](https://www.justinkhughes.com/jog/who-gets-better-how-much-and-how-fast/) - Is ERP for OCD beneficial? Don’t most people drop out? Isn’t it too intense? Don’t very few people ever have long-term success? Confusing, So Confusing Starting treatment for something so impairing as OCD is already a challenge. Beth* expressed typical hesitations in pursuing ERP for OCD: Won’t focus on something terrible result in something bad? - [Why You Should Not Gamble If You Have OCD—Guest Article Dr. Ana Maria Pereira de Souza](https://www.justinkhughes.com/jog/why-you-should-not-gamble-if-you-have-ocd/) - Sometimes it may feel like the odds are stacked against you. For those with Obsessive Compulsive Disorder (OCD), this can seem especially true. For years, while working with hundreds of people with OCD, I have observed severe struggles with decision-making. Recent research reveals a lot more about this—and its relation to Executive Function (EF). In - ["Incorporating clients' faith in counseling" - Check out the new article](https://www.justinkhughes.com/jog/incorporating-clients-faith-in-counseling-check-out-the-new-article/) - Growing research and practice is acknowledging the vital role of faith, religion, and spirituality in counseling practice. Lisa Rhodes, a senior writer at the American Counseling Association's Counseling Today magazine, reached out to interview me and several others for feedback on how faith integration can happen in therapy sensitively and respectfully. Check it out! - [Protestant Christianity and OCD](https://www.justinkhughes.com/jog/protestant-christianity-and-ocd/) - This article (with a few grammatical edits updated here) is published on the International OCD Foundation's (IOCDF) Faith & OCD Resource center. You can go there to find multiple other articles, video, and content on the same, including several other contributions I have had the privilege of being a part. Protestant Christians who present with - [Principles of Effective And Religiously-Sensitive Exposures](https://www.justinkhughes.com/jog/principles-of-effective-and-religiously-sensitive-exposures/) - By Ted Witzig, Jr., PhD, Updated for Clinicians by Justin K. Hughes, MA, LPC This edited article is updated for mental health clinicians to consider implementing effective and sensitive exposures for any client of faith. The original article (found here) was written for Christian individuals with OCD. Hopefully this document can guide you in developing - [“I Don’t Want to Do This”—The Starting Point for Exposure, Discipline, and Conquering Fear](https://www.justinkhughes.com/jog/i-dont-want-to-do-this/) - An enduring reality of life: we all have to do things we don’t want or like. An enduring principle of life: discipline builds strength and character. A curious paradox of life: doing disciplined things we don’t like often leads to greater contentment. An enduring joy of life: experiencing discipline and seeing it pay dividends brings - [#OCDWeek 2022](https://www.justinkhughes.com/jog/ocdweek-2022/) - The IOCDF and its Advocates invite you to celebrate OCD Awareness Week, October 9–15, 2022! "#OCDWeek began in 2009 to share knowledge and reduce stigma around OCD and related disorders. Each year in October, individuals, community groups, service organizations, and clinics around the world celebrate with OCD-inspired educational talks, youth events, grassroots fundraisers, yoga, creative - [Family Accommodation in OCD- Addressing Specific and Systemic Accommodations](https://www.justinkhughes.com/jog/family-accommodation-in-ocd/) - Everyone Loses Lucas* regularly expressed frustration about his parents’ “nagging” him. Though he is a young adult, he lives out home and is mostly dependent on his parents for all essentials. He gave permission to involve his parents in treatment, which is ideal in many cases. It was frustrating for his compulsions to impair his - [The Hurried Spiritual Life](https://www.justinkhughes.com/jog/the-hurried-spiritual-life/) - This post was originally written July 31, 2013 and has been updated slightly with a reference to the bestseller book on the same topic. Rushing, Rushing 'Til Life's No Fun “Gotta go!” Dave looks at his watch, kisses his wife, and walks out the door. With just enough time to get ready and leave for - [Clarity vs. Trust- Guest Post by Cal Zant (Kingdom at Work)](https://www.justinkhughes.com/jog/clarity-vs-trust/) - Clarity feels so nice, doesn't it? That decision for work, taking a new job, or whether to take that next step in your relationship. I really like clarity. Yet, clarity is a weak foundation to stand on in pursuit of things that matter. Amazingly, sometimes the very best things we seek in this life may - [Psychology Is Not (Supposed to Be) a Worldview](https://www.justinkhughes.com/jog/psychology-is-not-supposed-to-be-a-worldview/) - Psychology isn't a worldview. It needs to be said. Looking for Answers With a plurality of views, perspectives, and beliefs, with technology that allows us to be exposed to every crevice that humans reside in, do you experience information overload? Feel adrift? Overwhelmed? Confused? Many people who feel this way end up in therapy for - [Feelings ARE Facts](https://www.justinkhughes.com/jog/feelings-are-facts/) - Experiment: Look at the picture above. What do you feel? Those feelings are real. However, how you interpret what you feel makes all the difference (whether you think cats are cute, a nuisance, practical, fun, allergic fur balls, or pure joy). I see a common phrase that goes around: “Feelings are not facts.” While I agree - [Connection- The Importance of Not Walking Alone](https://www.justinkhughes.com/jog/connection-the-importance-of-not-walking-alone/) - Sitting at the Annual International OCD Foundation's (IOCDF) OCDCon2022, I am struck by the power of connection. The conference is really strange- in a good way. As my family and I reflected on it, we all noted the unique nature of bringing together professionals and researchers with sufferers, family members, siblings, youth, young adults, parents, - [Faith & OCD Resource Center](https://www.justinkhughes.com/jog/faith-ocd-resource-center/) - Over a year in the making, the International OCD Foundation (IOCDF) launched its Faith & OCD Resource Center. I have had the privilege to serve on the Task Force and to be a regular contributor to this and the Annual OCD & Faith Conference. While many of my readers most certainly know of the specific - [FREE Live stream- Scrupulosity: When OCD Gets Tangled in Religious and Moral Matters- June 23rd 12-2 pm CST](https://www.justinkhughes.com/jog/free-live-stream-scrupulosity-when-ocd-gets-tangled-in-religious-and-moral-matters-june-23rd-12-2-pm-cst/) - Join me for a FREE Live stream with all questions allowed! I will be using the highly respected presentation created and given prior by Dr. Ted Witzig, who has graciously allowed its reproduction. We'll cover all things OCD, scrupulosity, faith integration with treatment, and 10 differences between Healthy Faith and OCD. Who: Me! Justin K. - [Traveling with OCD and Anxiety? 2 Simple Tips](https://www.justinkhughes.com/jog/traveling-with-ocd-and-anxiety-2-simple-tips/) - OCD and Anxiety are difficult foes when it comes to change. Part of the problem with these disorders is that those who are not yet in recovery have developed often elaborate systems to prevent and escape from their distress. While this may provide immediate relief momentarily, it serves to reinforce that we might only be - [NEW VIDEOS: Understanding Scrupulosity at its Core & ERP Treatment Strategies for Scrupulosity](https://www.justinkhughes.com/jog/new-videos-understanding-scrupulosity-at-its-core-erp-treatment-strategies-for-scrupulosity/) - They're here! The International OCD Foundation (IOCDF) provided these recordings for two panels at the OCD & Faith Conference from earlier last week. It covers a broad spectrum of faith, moral, spiritual, and religious concerns. I hope it helps you or a loved one who suffers with OCD to better identify what is OCD and - [Faith and OCD Roundtable](https://www.justinkhughes.com/jog/faith-and-ocd-roundtable/) - In case you missed it, here is the roundtable live stream from February 15, 2022. I hope it encourages you. Synopsis: "Are you seeking to navigate OCD while remaining connected to your faith community? Have you ever felt like you had to choose between your religious space and clinical mental health treatment? Have you ever - [Can Thoughts Be Evil or Sinful? What Does That Mean For Intrusive Thoughts and Obsessions? (Part 3/3)](https://www.justinkhughes.com/jog/can-thoughts-be-evil-or-sinful-what-does-that-mean-for-intrusive-thoughts-and-obsessions-part-3-3/) - This 3 part series explores a common question for Christians struggling with intrusive, unwanted thoughts: "Can thoughts be evil or sinful? What does that mean?" All good questions are best explored in community; consider this a conversation. I want to encourage you that this is not the same as therapy OR gaining direct wisdom from - [Can Thoughts Be Evil or Sinful? (Subscribers, Get the New e-book FREE NOW!)](https://www.justinkhughes.com/jog/can-thoughts-be-evil-or-sinful-subscribers-get-the-new-guide-now/) - One of the most common questions I get from Christians concerning intrusive thoughts in OCD and Anxiety Disorders is along the lines of "Is this thought sinful just for having it?" "What if these thoughts mean something?" "Are the thoughts real?" "Is God trying to tell me something?" After someone recently requested my thoughts on - [Can Thoughts Be Evil or Sinful? What Does That Mean For Intrusive Thoughts and Obsessions? (Part 1/3)](https://www.justinkhughes.com/jog/can-thoughts-be-evil-or-sinful-what-does-that-mean-for-intrusive-thoughts-and-obsessions-4-part-series/) - This 3 part series explores a common question for Christians struggling with intrusive, unwanted thoughts: "Can thoughts be evil or sinful? What does that mean?" All good questions are best explored in community; consider this a conversation. I want to encourage you that this is not the same as therapy OR gaining direct wisdom from - [Can Thoughts Be Evil or Sinful? What Does That Mean For Intrusive Thoughts and Obsessions? (Part 2/3)](https://www.justinkhughes.com/jog/can-thoughts-be-evil-or-sinful-what-does-that-mean-for-intrusive-thoughts-and-obsessions-part-2-3/) - This 3 part series explores a common question for Christians struggling with intrusive, unwanted thoughts: "Can thoughts be evil or sinful? What does that mean?" All good questions are best explored in community; consider this a conversation. I want to encourage you that this is not the same as therapy OR gaining direct wisdom from - [Less Frequently Discussed Subtypes of OCD](https://www.justinkhughes.com/jog/less-frequently-discussed-subtypes-of-ocd/) - Join my fellow expert, Saharah Shrout, MA, LPC-S, and myself for the recorded live presentation during #OCDWeek 2020 we gave for OCD Texas (IOCDF Affiliate) in 2020. A very rough copy of some notes, providing examples, is below. I hope this helps you feel less alone and understand this: just about any distressing thought/feeling can - [When Jesus Was Tender & When He Was Tough- What Is He Saying To You?](https://www.justinkhughes.com/jog/when-jesus-was-tender-when-he-was-tough-what-is-he-saying-to-you/) - That Voice. You undoubtedly know the difference when someone uses that voice. The conversation went from being lighthearted to now serious. As a child, you may remember actual examples when your parent got serious and “laid down the law.” I’m working on how to do this graciously, yet firmly, with my toddler right now. Have - [Religious Trauma](https://www.justinkhughes.com/jog/religious-trauma/) - As a clinician and person of faith, I really wish all the stories I tell involved an easy resolution. That’s not the case, nor is it a reality. It is important for us as clinicians and people of faith to hear of the hurts, pains, and in-process stories that can remind us: it’s a process- - [Faith & OCD Conference: Navigating OCD in Diverse Faith-Based Communities](https://www.justinkhughes.com/jog/faith-ocd-conference-navigating-ocd-in-diverse-faith-based-communities/) - Join Us! I'll be speaking/moderating for several sessions, including the Christian Discussion Group! "The IOCDF is excited to present the second annual virtual Faith and OCD Conference on Monday, May 9! This unique event began out of recognition that many people living with OCD initially seek assistance from a faith leader prior to a mental - [Why Church May Be Difficult For OCD Sufferers [Guest Post by The Mind and Soul Foundation]](https://www.justinkhughes.com/jog/why-church-may-be-difficult-for-ocd-sufferers-guest-post-by-the-mind-and-soul-foundation/) - The Mind and Soul Foundation is a non-profit in the U.K. described as a team of leaders who bring together resources on both faith and emotions, instead of separating the two. This article is re-posted in full with their permission (formatting is the only change). You may read more about them at the end of - [IOCDF Faith & OCD Roundtable Livestream](https://www.justinkhughes.com/jog/iocdf-faith-ocd-roundtable-livestream/) - Recorded on Tuesday, 2/15/22, I was honored to be invited to the first in a series of Roundtables on Faith and OCD. I hope this helps you!! Description: Are you seeking to navigate OCD while remaining connected to your faith community? Have you ever felt like you had to choose between your religious space and - [Bill Nye, Potential Energy, and How To Recover From Uncertainty](https://www.justinkhughes.com/jog/bill-nye-potential-energy-and-how-to-recover-from-uncertainty/) - Ever noticed how if you try to push something away it seems to come back even stronger? A common phrase in my work is “What you resist, persists.” And this couldn’t be truer than with anxiety, panic, OCD, and maybe just about any problem that’s fear related. Repeated checking leads to “memory distrust” (Hout & - [Do You Repeatedly Check Things to Make Sure?  BIG Mistake.  Checking Leads to Memory Distrust](https://www.justinkhughes.com/jog/do-you-repeatedly-check-things-to-make-sure-big-mistake-checking-leads-to-memory-distrust/) - The research is really clear on this: disordered checking behaviors (and thoughts) lead to distrust of your memory (van den Hout & Kint, 2003; Radomsky & Alcolado, 2010). Let’s say you walk away from your front door or your car. You typically lock them. But you start to think about it, and you are now - [Staying in the Game: Resilience Can Be Learned](https://www.justinkhughes.com/jog/staying-in-the-game-resilience-can-be-learned/) - Good news: resilience in life can be learned; it’s not just “trait-based” (like a more persistent personality trait). We all set ourselves up for defeat at times through our beliefs. In CBT, we typically call these cognitive distortions. Whatever thoughts we have that are biased or self-defeating will always limit us in some way, often - [Faith and OCD- An Interview with Dr. Elizabeth McIngvale](https://www.justinkhughes.com/jog/faith-and-ocd-an-interview-with-dr-elizabeth-mcingvale/) - OCD can be a highly debilitating disorder- yet it is highly treatable! You don’t have to check your faith at the door to get good help. One example is from Dr. Elizabeth McIngvale, Director of the McLean OCD Institute // Houston and Lecturer at Harvard Medical School. She is also Founder of the Peace - [HOW You Do Exposure Therapy is MORE Important Than What You Do](https://www.justinkhughes.com/jog/how-you-do-exposure-therapy-is-more-important-than-what-you-do/) - Lisa is a learner, sensitive to do the right thing, and receptive to the input of other people. She’s just another example of one of the true “sweethearts” that I get to work with. When we started therapy she was a “therapist’s dream”: receptive, ready to learn, willing to try any exercise suggested, and highly - [Can Christians Be Free From Uncertainty? Part 4/4: The Good News In Uncertainty](https://www.justinkhughes.com/jog/can-christians-be-free-from-uncertainty-part-4-4-the-good-news-in-uncertainty/) - This four part series is meant to be a brief, yet fairly comprehensive, overview into the world of uncertainty for Christians. SUMMARY: In Part 1, uncertainty is explored as a human experience- one for which Christians do not escape simply in lieu of being a faithful follower. Part 2 addresses what ways people generally handle - [Is Anxiety Sin? When The Faithful Are Fearful (Part 3/3)](https://www.justinkhughes.com/jog/is-anxiety-sin-when-the-faithful-are-fearful-part-3-3/) - Being the last installment (here's Part 1 and Part 2) on this important topic, we have explored fear/anxiety as a warning system, how godly characters in the Bible experienced it without being a problem, and how spending the time to address fear and anxiety properly can bring about more freedom. This last article will briefly - [Can Christians Be Free From Uncertainty? Part 2/4: Christian Intolerance of Uncertainty](https://www.justinkhughes.com/jog/can-christians-be-free-from-uncertainty-part-2-4-christian-intolerance-of-uncertainty/) - This four part series is meant to be a brief, yet fairly comprehensive, overview into the world of uncertainty for Christians. SUMMARY: In Part 1, uncertainty is explored as a human experience- one for which Christians do not escape simply in lieu of being a faithful follower. Part 2 addresses what ways people generally handle - [Can Christians Be Free From Uncertainty? Part 1/4: Uncertainty Can Be Utterly Uncomfortable](https://www.justinkhughes.com/jog/can-christians-be-free-from-uncertainty-part-1-4-uncertainty-can-be-utterly-uncomfortable/) - This four part series is meant to be a brief, yet fairly comprehensive, overview into the world of uncertainty for Christians. SUMMARY: In Part 1, uncertainty is explored as a human experience- one for which Christians do not escape simply in lieu of being a faithful follower. Part 2 addresses what ways people generally handle - [Can Christians Be Free From Uncertainty? Part 3/4: The Argument For Christians To Embrace Uncertainty](https://www.justinkhughes.com/jog/can-christians-be-free-from-uncertainty-part-3-4-the-argument-for-christians-to-embrace-uncertainty/) - This four part series is meant to be a brief, yet fairly comprehensive, overview into the world of uncertainty for Christians. SUMMARY: In Part 1, uncertainty is explored as a human experience- one for which Christians do not escape simply in lieu of being a faithful follower. Part 2 addresses what ways people generally handle - [Vacation, Holiday, Birthday, Anniversary Anxiety? You're Not Alone](https://www.justinkhughes.com/jog/vacation-holiday-birthday-anniversary-anxiety-youre-not-alone/) - It’s “supposed” to be a special time. You’ve worked hard and are ready to take a break. But you feel more distressed and a certain pressure to be relaxed. Welcome to anxiety invading special moments. This can be true with vacations, holidays, days/hours off, and birthdays and anniversaries. If you struggle to feel happy, content, - [Five Principal Christian Commitments To Help Guide the OCD Sufferer](https://www.justinkhughes.com/jog/five-principal-christian-commitments-to-help-guide-the-ocd-sufferer/) - Peter's Paradox Peter* came to counseling and admitted he was overly obsessive about faith matters- and that obsessing itself caused problems. But he couldn't break free. He acknowledged the classic paradox of OCD: insight outside of the moment to see that his behavior was unreasonable, but simultaneously doubt and lack of insight during severe periods - [Time-Savings OCD Shortcuts](https://www.justinkhughes.com/jog/ocd-shortcuts/) - In the journey of recovery from OCD, developing quick shortcuts to identify obsessions and/or compulsions is very helpful. Otherwise, clients who attempt to stop and pause to assess every obsession run into two problems: The risk (and actuality) of over-analyzing, thus obsessing more on what is or isn’t an obsession. This is part of the - [Common Pitfalls in ERP 4 OCD- FREE Training](https://www.justinkhughes.com/jog/common-pitfalls-in-erp-4-ocd/) - As a sequel to my popular, "ERP 4 OCD- Ultimate Guide to Treating OCD" training, here is the full length training on "Common Pitfalls in ERP 4 OCD." I have given this to OCD sufferers, family/friends, clergy, and clinicians. May it benefit you wherever you find yourself today. Intro Evidence-based treatment for Obsessive Compulsive Disorder - [Just Because You Tremble Doesn't Mean You're Doing It Wrong](https://www.justinkhughes.com/jog/just-because-you-tremble-doesnt-mean-youre-doing-it-wrong/) - Both in the office and in my life I offer a simple reminder: just because you tremble or are afraid or feel distressed DOESN’T mean you’re doing it wrong. In fact, maybe it’s very right. An unbelievably common misconception among human beings is distress = bad. Sure, distress is uncomfortable. Yes, it signals something feels - [When Relaxation Is Distressing](https://www.justinkhughes.com/jog/when-relaxation-is-distressing/) - When I first learned to implement mindfulness, relaxation, and deep breathing into my therapy practice, I have to admit I was surprised when some clients quickly stated one of a few things: They didn’t want to continue. It was distressing to them. It didn’t work for them. It threw me off a little as a - [What's Your Anxiety Tell?](https://www.justinkhughes.com/jog/whats-your-anxiety-tell/) - In poker, a "tell" is a sort of behavioral or observable change that, usually unbeknownst to the person, can reveal information that can be used for another player to get the upper hand. Smirks, scratching of the nose, looking away, smiling- expert poker players work hard to conceal these (why many wear sunglasses). Notice Something - [What is CBT? What it is, how it started, and how it can help.](https://www.justinkhughes.com/jog/what-is-cbt-what-it-is-how-it-started-and-how-it-can-help/) - Cognitive Behavioral Therapy is a mental health psychological treatment, or psychotherapy. The range of problems it treats is broad, from anxiety and depression to substance abuse and relationship problems. It is considered gold standard treatment. Let's nerd out and understand a bit more about where it comes from and ideas on how it works! - [The Curious Case of the Blank Instagram Story](https://www.justinkhughes.com/jog/the-curious-case-of-the-blank-instagram-story/) - I’ve got another confession to make. No, I’m not starting the song, Foo Fighters’ “Best of You.” I have been trying to cram WAY too much into life recently. My brain feels that stress, and so does my body. Blame it on the world, my environment, being “busy” with my life, my kids, my job- - [the OCD Stories: Walking faithfully as a Christian while doing OCD treatment- considerations and common concerns‌](https://www.justinkhughes.com/jog/the-ocd-stories-walking-faithfully-as-a-christian-while-doing-ocd-treatment-considerations-and-common-concerns‌/) - I once again joined host Stuart Ralph in the OCD Stories podcast. My prior one, "Faith, Spirituality and Religion in OCD Therapy" (#250), led us to go even deeper into the topic, specifically for Christians who have OCD. These bullet points are a very rough draft of what we covered. Here it is: Justin Hughes: Walking faithfully as - [One Simple Way To Spot OCD- Even If You're Not A Pro](https://www.justinkhughes.com/jog/one-simple-way-to-spot-ocd-even-if-youre-not-a-pro/) - Is it ego-dystonic? (Inconsistent with one’s personality and/or fundamental beliefs.) It’s called the “Doubting Disease” for a reason. When a person begins to doubt visibly and experientially something that they seem to know, this is something to pay attention to. Did you lock the door? Yes. [10 minutes later] Well, maybe I should go - [Jon Seidl’s "Finding Rest" Book Review](https://www.justinkhughes.com/jog/jon-seidls-finding-rest-book-review/) - I just finished the soon-to-be released autobiography on a Christian’s suffering with OCD, Generalized Anxiety Disorder, and Depression. My connection with the author was a special one, after contributing articles to I Am Second myself, one day I looked at the related articles and discovered that someone shared publicly on their struggles with OCD. As - [Where Your Thinking Will Trip You Up In Obsessive Compulsive Disorder (OCD)](https://www.justinkhughes.com/jog/where-your-thinking-will-trip-you-up-in-obsessive-compulsive-disorder-ocd/) - Talk therapy is not the way to improve with Obsessive Compulsive Disorder (OCD). Talk therapy is also known as "supportive psychotherapy" or insight-oriented therapies. In many cases, these approaches can OCD worse. Writer and actress Lena Dunham shares how she experienced both sides of the street. The Gold Standard of treatment is Exposure and Response Prevention - [Microsteps- Harnessing Something You Use Everyday To Get You Closer To A Goal](https://www.justinkhughes.com/jog/microsteps-harnessing-something-you-use-everyday-to-get-you-closer-to-a-goal/) - Small changes, over time, lead to big results. Keep Choppin' If you chop a tree with an axe once per day, you won't see much progress. Daily for a year and a tree (most) won't stand a chance. However, we are often limited with black and white, insular thinking (a cognitive distortion), also called “all - [How Alcohol Interferes with Getting Over Your Fears (Hint: It Interrupts Fear Disconfirmation)](https://www.justinkhughes.com/jog/how-alcohol-interferes-with-getting-over-your-fears-hint-it-interrupts-fear-disconfirmation/) - The Question It was a good question. Anne* suffered extensively with fear, anxiety, and OCD. She wanted any relief she could find. “Can I drink a little alcohol during exposures?” Little Therapist Justin As an early specialist in OCD, I said to Anne my favorite thing to say when I don’t know: “I don’t know.” - [How To Use A Functional Assessment Like The Experts (PRO Version)](https://www.justinkhughes.com/jog/how-to-use-a-functional-assessment-like-the-experts/) - This is the full, "PRO version" of this article. Looking for the quick read with graphics? Click here. A great strength we have as human beings is to make connections and associations between simple and complex information. At its best, we can learn and grow. At worst, we can live in total unreality. Therapy at - [5 Things Christians Need to Know About Back-to-School Anxiety](https://www.justinkhughes.com/jog/5-things-christians-need-to-know-about-back-to-school-anxiety/) - I am Second has graciously published my Back-to-School article: 5 Things You Need to Know About Back-to-School Anxiety Click Here to Read NOW Here's the quick summary: 1. Anxiety going back-to-school is normal. Why be surprised? Embrace it; accept it as normal; lean into it. 2. Don’t make anxiety personal. There’s no shame in suffering. - [Common Pitfalls In ERP (Exposure & Response Prevention) 4 OCD Livestream](https://www.justinkhughes.com/jog/common-pitfalls-in-erp-exposure-response-prevention-4-ocd-livestream/) - Join me on Wednesday, August 25th, 6:00 - 7:30 pm CST, for "Common Pitfalls In ERP (Exposure & Response Prevention) 4 OCD" Livestream Evidence-based treatment for Obsessive Compulsive Disorder (OCD) is not tremendously difficult to understand. It involves things like tracking when you compulse, learning to face challenging situations without compulsion, and how to tolerate - [Sustainability: Making A Lifestyle Out Of Learning and Exposures](https://www.justinkhughes.com/jog/sustainability-making-a-lifestyle-out-of-learning-and-exposures/) - With most things we do in life that are healthy and good, sustainability requires the ability to stick with something over the long haul. Health Requires Realism & Cutting Out Shame Theoretically, with any one aspect of growth we might be able to figure it out ourselves, so we may think to ourselves, "I don't - [I Am Second guest post: 21 Tips For Thriving](https://www.justinkhughes.com/jog/i-am-second-guest-post/) - I Am Second honored me by asking to provide an article on the topic: 21 Ways To Thriving Mental Health from an Anxiety Specialist. Hit Hard By the Pandemic Katherine* was hit hard by the pandemic, and she didn't understand why. “I mean, my routines and orderliness can be a little overboard, but I’ve never had - [OCD Texas' Learn at Lunch Series: "Common Pitfalls in ERP 4 OCD"](https://www.justinkhughes.com/jog/ocd-texas-learn-at-lunch-series-feature-justin-k-hughes-ma-lpc-presents-common-pitfalls-in-erp-4-ocd/) - As the OCD Texas Dallas ambassador, I'll be giving a "Learn at Lunch" talk! Title: Common Pitfalls in ERP 4 OCD (Presentation with Q&A) Description: Exposure and Response Prevention (ERP) for OCD is gold standard treatment. However, successful outcomes are dependent not only on both appropriately applying the evidence base, but also utilizing effective strategies - [Exposure & Response Prevention Is NOT A Paradoxical Intervention](https://www.justinkhughes.com/jog/exposure-response-prevention-is-not-a-paradoxical-intervention/) - I’ve had many clients and spouses state at the beginning of their exposure therapy that they are practicing ‘paradoxes’ to prove to themselves how ridiculous their OCD is. I’m all for seeing OCD as ridiculous- however, OCD is not treated by insight-oriented approaches (psychodynamic, general psychotherapy- i.e., “talk,”). Paradoxical interventions work like the following example: - [Stop Trying To Have Positive Thoughts](https://www.justinkhughes.com/jog/stop-trying-to-have-positive-thoughts/) - As with many of my clients, Anne* was befuddled as to why she couldn't stop obsessing. She was a high performer at work and revered in relationships. However, she couldn’t get it out of her thoughts that she was failing, that imminent doom was about to befall her, and that it would all come crashing - [Why EMDR Is Not An Evidence-based Treatment for OCD](https://www.justinkhughes.com/jog/why-emdr-is-not-an-evidence-based-treatment-for-ocd/) - I'm just gonna say it: EMDR (Eye Movement Desensitization and Reprocessing) is not an established evidence-based treatment for OCD. It is not a first line treatment (aka, best first pick), nor does it have any specific research backing as a comprehensive OCD treatment at this time. Does EMDR Treat OCD? This topic is raised often - [Get Unstuck: Your Intro to Facing Fear & Getting Healthy](https://www.justinkhughes.com/jog/get-unstuck-your-intro-to-facing-fear-getting-healthy/) - As a gift to my subscribers, the guide, Get Unstuck: Your Intro to Facing Fear & Getting Healthy is YOURS, FREE. Not a subscriber? This is the updated version of the prior "Thriving Mental Health Alongside COVID-19," leaving the best intact along with new considerations for 2021 and several new handouts, connected articles, guides, and - [The 3 D’s in OCD Recovery](https://www.justinkhughes.com/jog/the-3-ds-in-ocd-recovery/) - In OCD therapy (usually Exposure and Response Prevention, or ERP), I tell clients simplistically there is one thing we are targeting: not compulsing. Of course it’s complex and challenging, but the treatment target itself (when it’s just OCD) is rather simple. However, because OCD is one of the most disabling disorders on the face of - [How To Use A Functional Assessment (Fast Version)](https://www.justinkhughes.com/jog/how-to-use-a-functional-assessment-quick-version/) - This is the shortened version of the article, the "PRO Version" available here. Functional Assessment Defined A functional assessment (or analysis, FA) is a framework that clinicians use to assess and plan treatment. It is simply “any empirical demonstration of a cause-effect relation,” its purpose being “to determine which sources of reinforcement account for problem - [Walk by Faith, Not By Coronavirus](https://www.justinkhughes.com/jog/walk-by-faith-not-by-coronavirus/) - I am honored to be surrounded by incredible people who exhibit incredible strength and faith in the most trying circumstances. These past few weeks as the Coronavirus has led to increased fears, panic, product hoarding, and expressed racism, I have seen the stellar example of many clients and friends wading these uncertain waters with confidence, - [Face Fear, Flee Temptation](https://www.justinkhughes.com/jog/face-fear-flee-temptation/) - “You need to pray about that.” “Resist those thoughts; they are from the enemy.” “Don’t think on such things.” I often hear confusion from Christians on how to engage- or not engage- with fear based thoughts, urges, and sensations. This led me to do a deep dive into Scripture to see if there are - [Stuff Your Pockets](https://www.justinkhughes.com/jog/stuff-your-pockets/) - My daughter Hattie went into hoarding mode this Halloween. Within 5 minutes, she was in MEGA-CUMULATION mode. Emily and I got some good parenting moments; “Hattie, you can choose 2 items from that basket.” (We had to say that about 30 times.) I laugh often when she’s around food, toys, or playground equipment- like an - [Developing a Growth Mindset](https://www.justinkhughes.com/jog/developing-a-growth-mindset/) - When we recently moved to the house we are currently in, we got an extra bonus with some “smart home” features. Far from a ‘techie,’ I quickly got frustrated in the first week. When I didn’t know how most of it worked, I began to become irritable. This is not a growth, learning, or curiosity - [Thriving Mental Health Alongside COVID-19](https://www.justinkhughes.com/jog/thriving-mental-health-alongside-covid-19/) - One of my first questions to a professor in my earliest IOCDF BTTI (Exposure Therapy training) at Massachusetts General Hospital was, “What happens if someone actually gets sick after a contamination exposure?” I haven’t forgotten the simplicity of the answer that went something like this: “People get sick all the time. Yes, that might create some additional - [An Introduction To The “Over-Active Conscience”: Understanding Scrupulosity & Obsessive-Compulsive Disorder by Dr. Ted Witzig](https://www.justinkhughes.com/jog/an-introduction-to-the-over-active-conscience-understanding-scrupulosity-obsessive-compulsive-disorder/) - This article is aimed at Christians but also provides a rich overview on scrupulosity. It was written by Ted Witzig, Jr., PhD and was graciously allowed to be reproduced in its entirety. I first met Dr. Witzig at IOCDF conferences. He is compassionate, intelligent, and provides some of the best overviews I've seen with OCD - [Attracting Bad Relationships: How You Become A Jerk-Magnet](https://www.justinkhughes.com/jog/attracting-bad-relationships-how-you-become-a-jerk-magnet/) - How did this happen again? Do I have a sign on my face that says, ‘Take advantage of me’? A common counseling topic is addressing habitual and self-destructive patterns in relationships. For the person that keeps getting stuck and attracting the same jerk over and over again, I have good news: there are clear, identifiable - [In Pursuit of a Better Mood: When Psychology Misses the Point](https://www.justinkhughes.com/jog/in-pursuit-of-a-better-mood-when-psychology-misses-the-point/) - Are you “addicted” to having a good mood? The all-out fascination with having a good mood might be distracting you from living meaningfully. What is your highest priority? Relationships? Money? Status? Fun? God? Adventure? Let’s get honest- if pushed and prodded, what is your greatest care? What do you spend the most time thinking about? - [Stages of Change](https://www.justinkhughes.com/jog/stages-of-change/) - Why won’t they change??!! True, long-lasting change is based on a re-orientation of a person’s heart attitude and approach. This can’t be forced. Few people like to change under compulsion. I actually haven’t met one. People that are so passive that they let others force transformation usually hold onto their beliefs internally, ending up with resentments, bitterness, - [Avoiding The Issue](https://www.justinkhughes.com/jog/avoiding-the-issue/) - When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways” (1 Corinthians 13:11, The Bible, ESV). M. Scott Peck, in his work The Road Less Traveled, explained with surgeon-like precision how people deal with problems and pain. - [Conflict Algebra](https://www.justinkhughes.com/jog/conflict-algebra/) - Watching dysfunctional conflict offers a lot of useful information. I myself have had many fruitless arguments- trying to be heard and forcing a point. It ends with drama, little resolution, and feelings of hurt and anger. Let me introduce you to “conflict algebra.” Person 1: Issue A: “Why don’t you be more considerate?” Person - [The Psychology of Family Holidays](https://www.justinkhughes.com/jog/the-psychology-of-family-holidays/) - As the U.S. heads into the heaviest holiday season of the year, an interesting blend of emotions often come up. Even for those who find great joy in time with family, it can also be a stressful time. Join me on a little journey of psychology through some of these dynamics. Expectations. We all have - [Intensity vs. Intimacy](https://www.justinkhughes.com/jog/intensity-vs-intimacy/) - Possibly the simplest definition of intimacy is this: knowing another and being known. Intensity is defined as strength, power, or force- in relationship terms, it’s getting a surge of whatever makes a person feel good. Intimacy is developed over time, with patience, with love, with understanding, with compassion, with sacrifice. Intensity happens quickly and fades - [Money Psychology](https://www.justinkhughes.com/jog/money-psychology/) - The holiday season is coming to a close. 2014 is upon us. If you are like most Americans, you have spent a fair amount of money in the past month. Whether consciously or not, you have made a substantial number of financial decisions. How much did you drive? What did you spend on food? What - [Stages of Courtship](https://www.justinkhughes.com/jog/stages-of-courtship/) - Who of us has gotten an education on how to romantically pursue another person? Taken a class? Learned steps and stages of courtship? But how many of us would say that having romantic relationships is one of the most important facets of life? I am often surprised that I didn’t really even learn anything about - [Google-itus](https://www.justinkhughes.com/jog/google-itus/) - If you’re like over 1 billion people on this planet that use the internet, you have probably searched at some point for information pertaining to your health. From understanding whether you have a common cold to symptoms of depression, these searches can provide useful information. I use Google almost daily, and sometimes to understand health-related - [Launch](https://www.justinkhughes.com/jog/launch/) - Birds learn to fly after they step away from the nest; otherwise, they will die. Most of us intuitively know a similar growing-up progression is required for human beings, but a lot can get in the way of raising a child to become an adult, and conversely, being an adult.A significant portion of my caseload - [The Drama Triangle](https://www.justinkhughes.com/jog/the-drama-triangle/) - Dad is the tough one; when he comes home, the two kids know there will be a “blow out” if he finds out about their behavior. He functions as the Persecutor, letting off his steam at Mom and the kids. But Mom is the Rescuer, jumping in to tell Dad he’s being too hard. And the kids - [Ways To Be Miserable In Your Marriage](https://www.justinkhughes.com/jog/ways-to-be-miserable-in-your-marriage/) - No relationship is the same. People are extremely complex- a marriage multiplies that intricacy. How can a marriage work? Amazingly, we really know a lot about what makes marriages function on all cylinders. But there is a gap between knowing and doing, and this is in large part what I work with in counseling. Instead - [Sex Sells (And How I Survived the Ebola Scare of Dallas)](https://www.justinkhughes.com/jog/sex-sells-and-how-i-survived-the-ebola-scare-of-dallas/) - While purchasing my Kung Pao Chicken with steamed rice yesterday, the young lady at the counter put on gloves to handle money (she normally doesn’t). Though I always appreciate an extra measure of hygiene, she stated she was nervous about Ebola. This week, the nation discovered that the first U.S. case of naturally occurring Ebola - [Myth Busters: Counseling Edition](https://www.justinkhughes.com/jog/myth-busters-counseling-edition/) - What are some misperceptions about counseling? You probably don’t have to think very long before conjuring up an image of an “insane asylum” (ala Cuckoo’s Nest) or a highly pedigreed analyst who only listens and grunts acknowledgment of what you say. Courtesy of media portrayals, cultural views, and personal fears, there are many myths which abound - [Myth Busters: Psych Meds Edition](https://www.justinkhughes.com/jog/myth-busters-psych-meds-edition/) - It is sad to see the person looking for a chemical fix to all their problems. Equally discouraging is seeing marriages torn apart, lost dreams, and lives ended early- when psychiatric medication might have made a difference in the big picture. Not “pro-meds” or “anti-meds,” as a mental health clinician I am “what is your - [Heart Attacks and Resolutions](https://www.justinkhughes.com/jog/heart-attacks-and-resolutions/) - If your heart condition were so bad that you had to undergo expensive ($100,000) coronary bypass surgery to improve it, would you change your lifestyle after the surgery? Nope. Not likely, at least according to a surprising study by Dr. Edward Miller at Johns Hopkins. Miller found that 2 years after patients had a coronary bypass surgery, - [Quid Pro Quo](https://www.justinkhughes.com/jog/quid-pro-quo/) - This post was originally published on 04/19/2015 on my wordpress and is newly updated. In Latin, Quid Pro Quo means, “something for something.” You scratch my back; I scratch yours. Tit for tat. It’s how the world runs. Or is it? In the business world, this often works. Social psychology calls it “reciprocity.” In relationships, well, this - [Setpoints- Why Being Negative Will Make You Stable](https://www.justinkhughes.com/jog/setpoints-why-being-negative-will-make-you-stable/) - Thomas Plets on Pexels This post was originally published on 05/26/2016 on my wordpress and is newly updated. You’re surrounded by setpoints every day. They literally keep you alive. One of them is your set body temperature. If your body drops or rises a mere 15% beyond your core temperature, death occurs. Think of a setpoint like - [What A Year Off Social Media Taught Me](https://www.justinkhughes.com/jog/what-a-year-off-social-media-taught-me/) - Ben Kolde on Unsplash This post was originally published on 09/14/2016 on my wordpress and is newly updated. Happy September (Recovery Month)! School’s back in session and vacations are over for many. If you’re like most, you’ve been seeing everyone’s summer pics on facebook and Instagram. While you might expect this post, written by a Professional - [My Election Choice](https://www.justinkhughes.com/jog/my-election-choice/) - Almost there. End of Election Day 2016. In seriously considering how to be a good citizen in this election, I came across a sure fire one. It’s research based, and all respected professionals agree with this one. ​ Communication in love = improved relationships. Yeah, that’s right. I suckered you into reading this. But why - [Fitbit Your Way To Mental Health](https://www.justinkhughes.com/jog/fitbit-your-way-to-mental-health/) - You may have just gotten an activity tracker over the holidays, or maybe you’ve already jumped on the bandwagon of wearable tech. Not only do activity monitors like Fitbit, Apple Watch, and Spire track steps, heart rate, sleeping, and more, you can turn your tracker into an ally for mental health. Here’s how. Being able - [Introverted or Extraverted?](https://www.justinkhughes.com/jog/introverted-or-extraverted/) - Most people think I’m an extravert. They see me being sociable, laughing, communicating- and the consensus is, “There’s NO way you’re an introvert.” My friends have confused being outgoing with being extraverted. In fact, even in counseling, the average person I work with believes that extraverts are outgoing and communicative, introverts shy and introspective. And though - [Intolerance of Uncertainty](https://www.justinkhughes.com/jog/intolerance-of-uncertainty/) - Photo by Leio McLaren on Unsplash “Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing.” – Helen Keller I don’t want to live - [Southwest Airlines and Fear of Flying](https://www.justinkhughes.com/jog/southwest-airlines-and-fear-of-flying/) - Photo by Owen CL on Unsplash Did your anxiety increase over flying after news of the engine failure on Southwest Flight 1380? Even a little? I have booked plane tickets twice since the incident in mid-April 2018, and when choosing seats, I hovered precariously as I decided whether to select my favored window seat, or if I go - [Sadness of Celebrity Suicide & Hope](https://www.justinkhughes.com/jog/suicide/) - Photo by Jonatán Becerra on Unsplash Incredibly sad is the news that in a matter of days, two revered, loved, and famous celebrities committed suicide. This morning I was hit by discovering that after Kate Spade ended her life, Anthony Bourdain also ended his. After I prayed for their families, I knew I needed to send out this blog. Suicide - [Finding Meaning Where There Is None, AKA, “Reading Into Stuff”](https://www.justinkhughes.com/jog/finding-meaning-where-there-is-none-aka-reading-into-stuff/) - Photo by Dhiva Krishna on Unsplash Yesterday and today both I witnessed bad car wrecks. I haven’t seen a car wreck in over two years. Not only have I been more cautious driving since, today I caught myself telling my wife possible reasons for seeing two crashes in a row. “Hey babe, maybe people are absent-minded - [Winning the Lottery and Money Sense](https://www.justinkhughes.com/jog/winning-the-lottery-and-money-sense/) - $1.6 Billion. That's 1,600 x 1 MILLION Dollars. For the person who won roughly that amount in South Carolina (and the rest of us): Would it surprise you that your emotional well-being really doesn't improve by becoming wealthy? There’s been a host of research in recent years that look into happiness and money. Possibly the most - [Grateful](https://www.justinkhughes.com/jog/grateful/) - Want a surefire way to experience more gratitude? Be grateful. I'm not trying to sound trite; those who practice gratitude are more grateful. I struggle to apply this discipline myself. But when I do, I see the world differently. Enjoy the following video (thanks to my brother for passing along). Happy Thanksgiving. https://youtu.be/1K4PoeLzAdA - [Misinformation & Merry Christmas!](https://www.justinkhughes.com/jog/misinformation-merry-christmas/) - According to Dictionary.com, their word of the year is "Misinformation." Defined as "false information that is spread," misinformation occurs "regardless of whether there is intent to mislead." Misinformation, and its brother, disinformation, can be harmful. Clearly. Though much of the current state of discussion around this concerns external affairs. Much of what we are responsible for at least - [The Myth of Disappearing Distress](https://www.justinkhughes.com/jog/the-myth-of-disappearing-distress/) - https://youtu.be/hrHSX3nQCeI The Myth of Disappearing Distress. If I do the right things, I won't have to face suffering, right? It's easy for me as a therapist to exhort my clients to stay focused on the prize DESPITE the distress they feel. How easy it is to get off track! And while it's also easy - [Sugar! My Journey to a Healthier Relationship with Food](https://www.justinkhughes.com/jog/sugar/) - "Ah sugar, ah honey honey. You are my candy girl, and you've got me wanting you." The Archies may have been describing a relationship with their lyrics, but that’s been me with my relationship to actual sugar. I love added sugar.[1] 5 years ago, I easily would: Down 3-4 large glasses of Dr. Pepper with a great - [Mindfulness Exercise (Exposure-Friendly)](https://www.justinkhughes.com/jog/mindfulness-exercise-exposure-friendly/) - This video above and guide below were specially formulated to help you be mindful in an "Exposure-Friendly" way. This one's a bit different from the average mindfulness practice you might be familiar with. The reason it's called "Exposure-Friendly" is that it is specially designed to help a person be mindful of whatever they are experiencing, - [Playing It Safe Can Harm You](https://www.justinkhughes.com/jog/playing-it-safe-can-harm-you/) - Teddy pumped the sanitizer bottle for the second time in three minutes. “I know, I know, it doesn’t help when I haven’t touched anything else, but I want to be sure. You never know these days, right?” Freda waits to enter gatherings and meetings until everyone else has shown up- “It just helps me know I - [Pause, Santa Claus: One thing if you’re stuck](https://www.justinkhughes.com/jog/pause-santa-claus-one-thing-if-youre-stuck/) - A common question I get is, “What if I get overwhelmed before we meet next?” If we have ruled out serious risks dealing with safety, usually there’s a simple tool that can seriously help (while working the treatment plan). Through the study of the brain, human behavior, and feedback from clients, here is a ripcord to pull in - [Want to decrease foreign dependence on oil? Eat Mor Chikin!?](https://www.justinkhughes.com/jog/want-to-decrease-foreign-dependence-on-oil-eat-mor-chikin/) - Despite how great food at Chick-fil-A is, there is a significant correlation between consuming chicken and oil being imported to the U.S. Does this mean anything? Probably not. If you have ever dug into statistics- in the news, in school, or even through your own research- you may have learned an important principle: "Correlation does not equal causation;" - [What's Your Why?](https://www.justinkhughes.com/jog/whats-your-why/) - Yvette had a hard time breaking through in therapy. She knew and understood well the rationale for putting in the work. Her grasp of when she felt anxious and distressed, and even what to do, was excellent. I mean, the research speaks for itself, right? Just do it- just practice what your therapist teaches? I - [Getting Aroused With Anxiety](https://www.justinkhughes.com/jog/getting-aroused-with-anxiety/) - Mark* was generally confident in his therapy, but bringing up sex….well, he got a little sheepish. He had these small avoidances that he never realized were behavioral and cognitive avoidances. For example, he would never have sex with his wife when the kids weren't away from home. He intentionally steered conversation away from topics with - [Why I Say 'Thank You' to Amazon Alexa (It's Not What You'd Think)](https://www.justinkhughes.com/jog/why-i-say-thank-you-to-amazon-alexa-its-not-what-youd-think/) - The power of habit is a currently popular topic, no doubt through the lens of James Clear, Harvard Business Review, and similar ilk. Social media influencers give us all sorts of 'hacks' to make a habit in 30 days, get a flat belly, and more. While there's a mix of good and a lot of - [Accidental Exposure: A Strong Mind Is Not Made In Comfort](https://www.justinkhughes.com/jog/accidental-exposure-a-strong-mind-is-not-made-in-comfort/) - Accidental workouts are great; just don’t base your exercise off of them. Has this ever happened to you? You have an exercise routine (walk, weights, circuit, CrossFit), and while expecting to take a holiday break, say Thanksgiving…..until someone challenges you in the paint for pickup game of basketball (in my family we had the 6 - [I Want To Hold Your Ha-aa-aa-aaand](https://www.justinkhughes.com/jog/i-want-to-hold-your-ha-aa-aa-aaand/) - The Beatles were on to something. It turns out that holding your romantic partner's hand is good for you. New research reveals that if you do so during emotional distress, it actually lessens emotional pain in recall later. (Sahi et al., 2021). The study defines emotional pain as "an unpleasant feeling (or suffering) associated with - [Behavioral Activation: Move Your Body, Change Your Feelings](https://www.justinkhughes.com/jog/behavioral-activation-move-your-body-change-your-feelings/) - Behavioral Activation: Move Your Body, Change Your Feelings Relatively new is our understanding of Behavioral Activation (BA), which is an incredibly useful tool in fighting depression and mood problems. As with most things in the clinical realm, it has a lot to say for the average person, too, who doesn't even have a disorder. Behavioral - [Women-tal Health: Tips to strengthen women's health and combat illness!](https://www.justinkhughes.com/jog/women-tal-health-you-go-girl/) - Women’s mental health is getting more attention now than maybe ever before, which I think is awesome. Acknowledging the beauty and uniqueness of strengths and struggles helps women to be more successful in their lives. Here are some key considerations in mental health for women. In the U.S., women are twice as likely to be - [Practice Failure](https://www.justinkhughes.com/jog/practice-failure/) - You heard me. Yes, practice Failure. Not just "accept your mistakes" when they happen. It's a technique in exposure to social anxiety, perfectionism, scrupulosity, and more. It's genius if you ask me. The Brilliant Rationale The rationale and purpose of practicing failure is to develop more flexibility and to lean in when it's "game-time." Hunter* - [You’ve Decided to Stop Therapy. First, 11 Important Considerations.](https://www.justinkhughes.com/jog/youve-decided-to-stop-therapy-first-11-important-considerations/) - Your best treatment is closely connected to how closely you stick to the evidence base. However, you as the client always need to advocate for your best treatment. Successful clients are assertive for their treatment, ask good questions, and sometimes even disagree with their professional. This is healthy. Client involvement and assertiveness is a fundamental - [Video: How To Write an OCD Exposure Script- With Nathan Peterson!!](https://www.justinkhughes.com/jog/how-to-write-an-ocd-exposure-script/) - Two OCD Specialist colleagues (and friends) just having fun on how to write exposure scripts in OCD. Exposure Therapy, in a phrase, is the systematic and intentional triggering of fear while minimizing- and ideally eliminating- all pathological responses. Imaginal Exposure accomplishes this with thoughts and ideas. It is done in the context of addressing unhelpful/pathological responses - [3 Ways I Got Unstuck From Anxiety & Depression](https://www.justinkhughes.com/jog/3-ways-i-got-unstuck-from-anxiety-depression/) - Check out my featured article as part of the Mental Health Grace Alliance. This is my most vulnerable personal writing yet on my journey with mental health. I hope you'll be encouraged. 3 Ways I Got Unstuck From Anxiety & Depression Not familiar with MHGA yet? They are a strong voice for mental health recovery in - [Addiction Has No Standard Definition, But That's Ok For Now](https://www.justinkhughes.com/jog/addiction-has-no-standard-definition-but-thats-ok/) - Addiction is confusing. It is confusing to seasoned professionals. Let’s just admit it. It is not a specified diagnosis under the DSM or ICD; it’s only broadly referential to a sometimes amorphous categorization. Under the DSM-IV in 1994, only one vote separated the task force on substance abuse from using the term “addiction” instead of “dependence.” - [Faith Leaders PSA (International OCD Foundation)](https://www.justinkhughes.com/jog/faith-leaders-psa-international-ocd-foundation/) - As part of the IOCDF's campaign to help bridge the gap between faith leaders and clinicians, they offered a PSA (public service announcement). You can see the full comments I shared below (some were cut for time). Hope it encourages you that faith and mental health treatment can go together. My full Script: Hi, my - [Faith Leaders- Ministering to Those with OCD](https://www.justinkhughes.com/jog/faith-leaders-ministering-to-those-with-ocd/) - As a faith leader, you are the real front door to mental health. Despite the fact that doctors and hospitals may be attributed this designation, many people feel most comfortable talking about mental health issues with you first, and even at times exclusively. You are as a whole sought out 50% more than doctors or psychiatrists to help alleviate mental and emotional problems- this puts you on the front lines. - [Is Anxiety Sin? When The Faithful Are Fearful (Part 2/3)](https://www.justinkhughes.com/jog/is-anxiety-sin-when-the-faithful-are-fearful-part-2-3/) - In the first part of this series, fear and anxiety was presented as a warning system that can operate properly or erroneously. We examined how saints throughout history (in the Bible, specifically) directly were fearful, afraid, or anxious, and this was not necessarily linked with sin. Let’s jump into why and how spending the time - [Is Anxiety Sin? When The Faithful Are Fearful (Part 1/3)](https://www.justinkhughes.com/jog/is-anxiety-sin-when-the-faithful-are-fearful-part-1-3/) - A lot of my clients and readers often ask, "Is Anxiety Sin?" Here's the answer I'll give you today: Maybe, maybe not. As we do a deep dive into this topic in three parts, we will discover, however, that the faithful are often fearful. Fear Is Not Always Problematic, But Each Person Has A Different - [Supporting Your Loved One With OCD](https://www.justinkhughes.com/jog/supporting-your-loved-one-with-ocd/) - Join My List To Get The Full Guide If you have a child, significant other, or friend who has OCD, you likely know the suffering it can create. Or maybe you don’t; that’s okay. The unfortunate reality for most clients once they appear in my office is that OCD has culminated in tremendous levels of - [Intrusive, Unwanted Thoughts and Faith (I am Second Blog)](https://www.justinkhughes.com/jog/intrusive-unwanted-thoughts-and-faith-i-am-second-blog/) - Honored to be featured again in the I Am Second mental health blog, this post addresses the common occurrence of Intrusive Thoughts and how those of Christian faith can live in freedom. Click Here to Read NOW - [Fear Not](https://www.justinkhughes.com/jog/fear-not/) - The Bible has a lot to say about fear and anxiety. In fact, some variation of “do not be afraid” is the most common directive in Scripture, occurring in some fashion more than ‘do not steal,’ ‘do not kill,’ and even ‘love your neighbor.’ How Does Anxiety Work? When we study these constructs in research, - [10 Tips for Effective ERP (Exposure & Response Prevention)](https://www.justinkhughes.com/jog/10-tips-for-effective-erp-exposure-response-prevention/) - Exposure and Response Prevention (ERP), the gold standard treatment for OCD, can be fairly straightforward once understood. However, certain nuances are crucial for facilitating learning, growth, and maximal fear disconfirmation (fancy terms for successfully overcoming fearful responses). Here are 10 tips- click on the picture for a downloadable version: ​ Be prepared to feel uncomfortable- a - [What Is Exposure Therapy & How Do You Do It?](https://www.justinkhughes.com/jog/what-is-exposure-therapy-how-do-you-do-it/) - https://youtu.be/mZKhEZwiv-E What is Exposure Therapy? Exposure therapy is a psychological treatment that is practiced in Behavioral and Cognitive Behavioral Therapy (CBT). It is indicated as a first line treatment for a number of disorders such as Panic PTSD BDD GAD Even recent evidence for depression It is considered the “gold standard,” or best treatment - [Intrusive, Unwanted Thoughts and Faith](https://www.justinkhughes.com/jog/intrusive-unwanted-thoughts/) - "I feel like I really love my baby, but, I just don't know. I have these terrible thoughts that pop into my mind. Thoughts of harming my baby. I actually vomited last night it made me so upset. I don't know why I'm having these" "Everyone around me, including my pastor, seems to think I - [To Counselors Who Aren't OCD Specialists](https://www.justinkhughes.com/jog/to-counselors-who-arent-ocd-specialists/) - An editor for the American Counseling Association reached out to me about OCD from a Specialists' perspective. (I was so proud of them for doing their research with multiple specialists!!). The following are excellent questions that may help inform their ACA magazine article in February 2020. Whether they utilize any of these or not, I hope they - [the OCD Stories Podcast](https://www.justinkhughes.com/jog/the-ocd-stories-podcast/) - I recorded a full length episode for the OCD Stories with Stuart Ralph, based in London, this summer. He just dropped the final version. You can listen FREE on all streaming platforms. One of my goals was to speak in a way where most people could connect or find something beneficial in this podcast. I hope you enjoy! - [What Is Love?](https://www.justinkhughes.com/jog/what-is-love/) - For many, a popular electronic song of the 90’s came to mind when you saw that title. I certainly hope so. It’s an amazing song. It’s also an amazing question. What is love, really? I love my parents; I love fall weather; I love guitar; I love burgers. But what does it mean? The ancient - [Grace and Peace to You](https://www.justinkhughes.com/jog/grace-and-peace-to-you/) - In this season of rush.... I hate to admit it. Mom and Dad, please don't laugh too hard when I say....this.... I sometimes miss being told what to do. There. I said it. I remember the drill of childhood. "When did you last eat? Here, have some food." "Looks like you could use a hug." "You're getting - [The 4 Types of Exposure Therapy](https://www.justinkhughes.com/jog/the-4-types-of-exposure-therapy/) - https://youtu.be/zBzAttvMXY8 In Vivo Exposure Directly facing feared objects or situations, examples include: Getting on a flight, touching a doorknob that feels “contaminated,” not going back to check a lock, or going to a social gathering. Good exposure attempts to match the content and detail of a person's fear as close as possible. So, for example, if - [Perfectionism, OCD, and Me](https://www.justinkhughes.com/jog/perfectionism-ocd-and-me/) - Thanks to Jonathan Hoxmark on Unsplash for this beauty! Perfectionism and OCD What is perfectionism? Oxford dictionary defines it as “refusal to accept any standard short of perfection.”[1] That’s automatically problematic.[2] Perfectionism leads to a circumscribed focus, stress, and suffering for not only individuals, but for loved ones nearby who feel the weight of being perfect. Is - [Understanding OCD](https://www.justinkhughes.com/jog/understanding-ocd/) - This post was originally published on 02/13/2014 on my wordpress and is newly updated. Photo by whoislimos on Unsplash “Why can’t I stop thinking about this?” “Why can't I stop? I know it doesn't make sense.” William went to the Middle East after his unit was deployed from Ft. Hood. Most of what he heard - [the OCD Stories member only release](https://www.justinkhughes.com/jog/the-ocd-stories-member-only-release/) - In advance of the full episode of the OCD Stories podcast being released Fall 2020, Stuart Ralph released a special members only listen. I hope you'll check it out. COMING SOON- the OCD Stories podcast episode with Stuart Ralph - [A Biblical Rationale for Exposure Therapy](https://www.justinkhughes.com/jog/a-biblical-rationale-for-exposure-therapy/) - “You want me to do what?!” Many of my clients, and particularly for the sake of this article, Christian clients, are a bit surprised when I ask them to practice exposure. Repeating scary, terrible thoughts on paper or aloud. Doing things that feel risky. It seems as a clinician I’m disrespecting your beliefs and don’t - [What is Obsessive Compulsive Disorder & How Is It Treated? ](https://www.justinkhughes.com/jog/what-is-obsessive-compulsive-disorder-how-is-it-treated/) - OCD in context. You may already be very familiar with references to OCD, especially in the larger culture. “I’m soooooo OCD” is a phrase, often unhelpful to true sufferers, that reflects the current sentiments of many as to what it is. Neat. Picky. High Standards. Demanding. This is NOT necessarily OCD in and of itself. - [The Gospel of Anxiety](https://www.justinkhughes.com/jog/the-gospel-of-anxiety/) - America today sees one of the highest levels of anxiety of any place in the world.[1] We are clamoring for attention online, wanting to be seen, to be loved. Suicides by teens and young adults appear to be higher than they’ve been in years.[2] We are the wealthiest nation on the face of the planet,[3] and we can’t - [The Unforgivable Sin and Scrupulosity](https://www.justinkhughes.com/jog/the-unforgivable-sin-scrupulosity/) - The unforgivable/unpardonable sin (also called the eternal sin or blasphemy against the Holy Spirit) can induce some level of fear for even the most convinced of Christians. To the person who gets stuck on the concept, such as in OCD, Generalized Anxiety, and/or scrupulosity, misery would not be too strong of a word to describe it. Personally, I suffered for several years - [Sitting With Suffering: The Life and Legacy of a Good Man.](https://www.justinkhughes.com/jog/sitting-with-suffering-the-life-and-legacy-of-a-good-man/) - I had no plans to write this article today on loss and suffering. But the more I ponder the life and legacy of “Papa” and the times we are in, I believe more and more it’s a message to share. When hurting and suffering takes over and the complexities of life are weighty, I believe - [Psychological Flexibility and Christians](https://www.justinkhughes.com/jog/psychological-flexibility-and-christians/) - One of the things that is very grounding about the Christian faith is that there is not only truth/Truth we follow, but hopefully a willingness to pursue disciplines that either a) aren't comfortable, or b), may not necessarily make sense immediately. This is very helpful in therapy when clients don’t throw up resistance to the - [Fear and Hope in 2020: A Christmas Devotional](https://www.justinkhughes.com/jog/fear-and-hope-in-2020-a-christmas-devotional/) - A vaccine for Sars-CoV-2 is just beginning to be administered to the public as 2020 is coming to a close, and a palpable ‘shot in the arm’ brings hope for the ravages of COVID-19 for many. Consider with me what life was like prior to 2020? What was going well? What made you long for change? - [OCD Therapy Insider Tip: Cut out the Margin.](https://www.justinkhughes.com/jog/ocd-therapy-insider-tip-cut-out-the-margin/) - If you have experience with cancer treatment, you may already know what is meant when I say, “cut out the margin.” Margin is the edge or border of tissue that is being removed through surgery. Why can’t you just cut out the “bad” part? Why must you go further? Simply, it is only deemed clean when all - [Journaling vs. Exposure Scripting in CBT (Therapy Insider Tip)](https://www.justinkhughes.com/jog/journaling-vs-exposure-scripting-in-cbt-ocd-therapy-insider-tip/) - When clients become experts in doing exposures (Social Anxiety, PTSD, OCD, Phobias), they become used to facing fear, disgust, and other uncomfortable feelings square on without tricks and escapes- while still pursuing the valued behaviors and thought processes they want. Sounds too good to be true? It’s not, but it takes discipline and hard work, ## Pages - [Home](https://www.justinkhughes.com/) - [Other Treatment Options for OCD & Anxiety](https://www.justinkhughes.com/other-treatment-options/) - I care about your best treatment. It's one of my hallmarks: "My best recommendations (even when it doesn’t include me, seriously)." I very commonly collaborate with Psychiatrists, other medical providers, faith leaders, and more for your best care. I have curated this page personally to accomplish the following As a supplement to current treatment with - [Out of Network (OON) Insurance Reimbursement](https://www.justinkhughes.com/out-of-network-insurance-reimbursement/) - Dallas Counseling, PLLC and Justin K. Hughes, MA, LPC are out-of-network with all forms of insurance—or in other words, "private/cash pay" only. However, clients who receive therapy services can submit a "superbill" directly to their insurance and, in many cases, depending on their insurance benefits, can get some reimbursement. While not everyone can, unfortunately, I - [Book Announcement: The Christian’s Guide to Overcoming OCD (Coming ~Mid 2026, Routledge)](https://www.justinkhughes.com/book/) - [Treatment Areas](https://www.justinkhughes.com/treatment-areas/) - [The Christian's Guide to Overcoming OCD](https://www.justinkhughes.com/the-christians-guide-to-overcoming-ocd/) - PRE-ORDER for June 29th, 2026 The Christian's Guide to Overcoming OCD Step-by-Step Tips and Evidence-Based Practices Integrating Christian principles with psychological healing, this guide offers a compassionate path for navigating the challenges of OCD. Find the clinical tools and spiritual hope you need for lasting peace and freedom. Pre-Order Your Copy Now Faith-Informed Wisdom Practical - [About](https://www.justinkhughes.com/about/) - [Affiliate Disclosure and General Disclaimers](https://www.justinkhughes.com/affiliate-disclosure-and-general-disclaimers/) - Affiliate Disclosure Justin K. Hughes, MA, LPC of Dallas Counseling, PLLC participates in the Amazon Services LLC Associates Program. This means that some links on this site will produce a small commission from Amazon.com and affiliated sites. I NEVER link products I don't use or clinically find benefit in. Many of them have been recommended - [Course](https://www.justinkhughes.com/course/) - https://justin-hughes-ac8b.mykajabi.com/coyo - [Speaking & Training](https://www.justinkhughes.com/speaking-training/) - [Waitlist Status](https://www.justinkhughes.com/waitlist-status/) - If you're a client/family on my waitlist (which means you completed your initial paperwork), you've come to the right place for updates and considerations. Estimated Time Having a waitlist is my least favorite thing- I really dislike having to tell people they need to wait when they are ready to begin treatment. However, I - [NO SURPRISES ACT & GOOD FAITH ESTIMATE](https://www.justinkhughes.com/no-surprises-act-good-faith-estimate/) - NO SURPRISES ACT: YOUR RIGHTS AND PROTECTIONS AGAINST SURPRISE MEDICAL BILLS When you get emergency care or get treated by an out-of-network provider at an in-network hospital or ambulatory surgical center, you are protected from surprise billing or balance billing. What is “balance billing” (sometimes called “surprise billing”)? When you see a doctor or other - [Make an Appointment](https://www.justinkhughes.com/make-an-appointment/) - [COVID-19 Update](https://www.justinkhughes.com/covid-19-update/) - Appointments are currently offered through both In-Person & Telehealth. Meeting in-office still requires consenting to protective protocol (masks, distancing, etc.)- though people who have received vaccination in full and are 14 days out from their last required dose have the option to not wear a mask in my counseling office (I am vaccinated). This office - [Privacy Policy](https://www.justinkhughes.com/privacy-policy/) - Who we are Our website address is: https://www.justinkhughes.com. What personal data we collect and why we collect it Comments When visitors leave comments on the site we collect the data shown in the comments form, and also the visitor’s IP address and browser user agent string to help spam detection. An anonymized string created from - [Resources](https://www.justinkhughes.com/resources/) ## Treatment Areas - [OCD & Anxiety](https://www.justinkhughes.com/treatment-areas/ocd-anxiety/) - [Christ-Centered Treatment*](https://www.justinkhughes.com/treatment-areas/christ-centered-treatment/) - [General Mental Health](https://www.justinkhughes.com/treatment-areas/general-mental-health/) - [Addiction](https://www.justinkhughes.com/treatment-areas/addiction/) - testy testy testy - [CBT / Exposure Therapy](https://www.justinkhughes.com/treatment-areas/cbt-exposure-therapy/) ## Resources - [Generalized Anxiety Disorder Workbook: A Comprehensive CBT Guide for Coping with Uncertainty, Worry, and Fear](https://www.justinkhughes.com/resources/generalized-anxiety-disorder-workbook-a-comprehensive-cbt-guide-for-coping-with-uncertainty-worry-and-fear/) - [The Mindfulness Workbook for OCD: A Guide to Overcoming Obsessions and Compulsions Using Mindfulness and Cognitive Behavioral Therapy](https://www.justinkhughes.com/resources/the-mindfulness-workbook-for-ocd-a-guide-to-overcoming-obsessions-and-compulsions-using-mindfulness-and-cognitive-behavioral-therapy/) - [An OCD Exposure Coloring Book: Coloring Exposures for Sexual, Harming, Relationship, Religious, and Scrupulous Intrusive Thoughts](https://www.justinkhughes.com/resources/an-ocd-exposure-coloring-book-coloring-exposures-for-sexual-harming-relationship-religious-and-scrupulous-intrusive-thoughts/) - [An OCD Exposure Coloring Book: Volume 2](https://www.justinkhughes.com/resources/an-ocd-exposure-coloring-book-volume-2/) - [OCD Workbook: Your Guide to Breaking Free from Obsessive Compulsive Disorder (A New Harbinger Self-Help Workbook)](https://www.justinkhughes.com/resources/ocd-workbook-your-guide-to-breaking-free-from-obsessive-compulsive-disorder-a-new-harbinger-self-help-workbook/) - [Anxious for Nothing: Finding Calm in a Chaotic World](https://www.justinkhughes.com/resources/anxious-for-nothing-finding-calm-in-a-chaotic-world/) - [OCD: Freedom for the Obsessive-Compulsive (Resources for Changing Lives) by Mike Emlet](https://www.justinkhughes.com/resources/ocd-freedom-for-the-obsessive-compulsive-resources-for-changing-lives-by-mike-emlet/) - [Can Christianity Cure ObsessiveCompulsive Disorder?: A Psychiatrist Explores the Role of Faith in Treatment by Ian Osborn, MD](https://www.justinkhughes.com/resources/can-christianity-cure-obsessivecompulsive-disorder-a-psychiatrist-explores-the-role-of-faith-in-treatment-by-ian-osborn-md/) - [Freedom from Obsessive Compulsive Disorder: A Personalized Recovery Program for Living with Uncertainty, Updated Edition by Jonathan Grayson PhD](https://www.justinkhughes.com/resources/freedom-from-obsessive-compulsive-disorder-a-personalized-recovery-program-for-living-with-uncertainty-updated-edition-by-jonathan-grayson-phd/) - [Interoceptive Exposure Handout (U of Michigan Medicine)](https://www.justinkhughes.com/resources/interoceptive-exposure-handout-u-of-michigan-medicine/) - [Christian Association for Psychological Studies (CAPS)](https://www.justinkhughes.com/resources/christian-association-for-psychological-studies-caps/) - [American Association of Christian Counselors (AACC)](https://www.justinkhughes.com/resources/american-association-of-christian-counselors-aacc/) - [Association For Behavioral and Cognitive Therapies (ABCT)](https://www.justinkhughes.com/resources/association-for-behavioral-and-cognitive-therapies-abct/) - [Anxiety and Depression Association of America (ADAA)](https://www.justinkhughes.com/resources/anxiety-and-depression-association-of-america-adaa/) - [Social Anxiety Coping Strategies (McGill University)](https://www.justinkhughes.com/resources/social-anxiety-coping-strategies-mcgill-university/) - [Core Fear Conceptualization (Dr. Michael Greenberg)](https://www.justinkhughes.com/resources/core-fear-conceptualization-dr-michael-greenberg/) - [The Anatomy of ERP for OCD (Shala Nicely)](https://www.justinkhughes.com/resources/the-anatomy-of-erp-for-ocd-shala-nicely/) - [What Is ERP? (Shala Nicely)](https://www.justinkhughes.com/resources/what-is-erp-shala-nicely/) - [Stopping the Noise In Your Head (Dr. Reid Wilson)](https://www.justinkhughes.com/resources/stopping-the-noise-in-your-head-dr-reid-wilson/) - ["May" or "May Not" Exposure Scripting (Shala Nicely)](https://www.justinkhughes.com/resources/may-or-may-not-exposure-scripting-shala-nicely/) - [Jonathan Abramowitz's site](https://www.justinkhughes.com/resources/jonathan-abramowitzs-site/) - [Alcoholics Anonymous (AA)](https://www.justinkhughes.com/resources/alcoholics-anonymous-aa/) - [Sex Addicts Anonymous Primary Purpose](https://www.justinkhughes.com/resources/sex-addicts-anonymous-saa/) - [Sex Addicts Anonymous (SAA)](https://www.justinkhughes.com/resources/sex-addicts-anonymous-saa-2/) - [Celebrate Recovery (CR)](https://www.justinkhughes.com/resources/celebrate-recovery-cr/) - [Smart Recovery](https://www.justinkhughes.com/resources/smart-recovery/) - [Narcotics Anonymous (NA)](https://www.justinkhughes.com/resources/narcotics-anonymous-na/) - [Anxiety Canada](https://www.justinkhughes.com/resources/anxiety-canada/) - [What is OCD? 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[The Brain Disease Model of Addiction (Hazelden)](https://www.justinkhughes.com/resources/advances-in-neuroscience-hazelden/) - [American Society of Addiction Medicine (ASAM)](https://www.justinkhughes.com/resources/american-society-of-addiction-medicine-2/) ## Categories - [General Psychology](https://www.justinkhughes.com/jog/category/general/) - [OCD](https://www.justinkhughes.com/jog/category/ocd/) - [Anxiety](https://www.justinkhughes.com/jog/category/anxiety/) - [Addiction](https://www.justinkhughes.com/jog/category/addiction/) - [Mental Health](https://www.justinkhughes.com/jog/category/mental-health/) - [CBT](https://www.justinkhughes.com/jog/category/cbt/) - [Exposure Therapy](https://www.justinkhughes.com/jog/category/exposure-therapy/) - [Christian](https://www.justinkhughes.com/jog/category/christian/) ## Tags - [Clinical Tips](https://www.justinkhughes.com/jog/tag/clinical-tips/) - [Cognitive Therapy](https://www.justinkhughes.com/jog/tag/cognitive-therapy/) - [Medication (Psychopharmacology)](https://www.justinkhughes.com/jog/tag/medication-psychopharmacology/) - 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