Episode Title: My Top OCD Tips
Host: Dr. Vicki Rackner, MD

Summary: In this episode of Free Me From OCD Podcast, Dr. Vicki Rackner reflects on the past decade of living with and supporting a family member with OCD. She shares the single most valuable lesson she’s learned through her journey of helping her son manage OCD and how it transformed her family’s life. Dr. Rackner emphasizes the importance of becoming an empathic witness, staying present, and managing your own emotional bus to better support your loved one. She also introduces the OCD Freedom Formula Bootcamp—a program designed to provide practical skills and strategies to help OCD caregivers and warriors effectively manage OCD in their lives.

Key Topics Discussed:

1. The Complexity of OCD:
   • Understanding OCD as an unwelcome passenger on the "bus" of life.
   • How OCD sees danger everywhere and creates persistent anxiety through obsessions and compulsions.
   • Why traditional instincts of fixing or helping often worsen OCD rather than improve it.
2. The Number One Lesson Learned:
   • Manage Your Own Bus: The most helpful way to support a loved one with OCD is to manage yourself.
   • Resist the urge to fix or control your loved one’s OCD. Instead, focus on being an empathic witness, offering love, presence, and belief in their ability to manage OCD.
3. How to Show Up as an Empathic Witness:
   • Be present and convey the message: "I see your pain, and I believe in your ability to rise to the challenge."
   • Avoid trying to control or solve your loved one’s OCD. Instead, work on your own emotional regulation and provide a safe, non-judgmental environment.
4. Building New Skills:Learn to manage your own emotions, thoughts, and actions while witnessing your loved one's struggles.
   • Develop strategies to feel and regulate your own feelings rather than avoiding or fixing pain.

Actionable Takeaways:

• Manage your own bus: Focus on yourself and your emotional responses instead of trying to fix your loved one’s OCD.
• Show up as an empathic witness: Be present, compassionate, and supportive without trying to control the situation.
• Invest in skills for self-regulation: Develop tools to manage your thoughts, emotions, and actions so you can be a source of calm for your loved one.

Quotes:

• "OCD is like an unwelcome passenger on the bus, creating chaos. The best way to help your loved one is to manage your own bus."
• "Show up as an empathic witness, saying, 'I see your pain, and I believe in your ability to manage OCD.'"

Final Thoughts: Dr. Rackner emphasizes that managing yourself and becoming an empathic witness are the most powerful tools you can use to support someone with OCD. Rather than trying to fix or control the situation, focus on providing a safe, calm, and loving environment. By doing so, you’ll be a stronger source of support, helping your loved one manage their OCD more effectively.

Connect with Dr. Vicki Rackner:

• Website: FreeMeFromOCD.org
• Social Media: Follow Dr. Rackner on Instagram and Facebook for more insights and resources on managing OCD.