Dim noise and lighting and adjust the temperature in your bedroom so you go to sleep, and stay asleep all night. Being Supportive Support your loved one emotionally. On the other hand, try doing all new assignments for at least a week before deciding that they don’t make you anxious. People believe Stress to be part of the OCD behavior. Drinking alcohol might feel like it offsets your anxiety, but it creates more before it leaves your system. Try a few to find what works best for you, and spend 30 minutes a day on it. If resistance gets to be too hard, try to reduce the amount of time you spend on your ritual. Anxiety can make it hard to sleep. Same goes for nicotine, the stimulant in cigarettes. Even if you have a big setback, don’t let it throw you. Here are 4 OCD self-help ideas: Keep a Journal. You are building tolerance to what you fear, and for that to happen you have to be in the moment with it. OCD International 1  The best way to improve your OCD self-help skills is to learn and regularly practice relaxation techniques. Don’t be side-tracked by perfectionism. You can also use a full address for the most accurate results. Learn to relax. When faced with a challenging assignment or an unexpected challenging situation, try to look at it as a positive. Mindfulness meditation may especially help individuals with OCD. 12. It happens to everyone now and then. Don’t assume that you know them all and will not forget them. If you're feeling distressed, in a state of despair, suicidal or need emotional support you can phone Samaritans for free on 116 123. Firstly, we can learn about how any anxiety affects our body. Self-help resources for OCD are designed to help you develop coping strategies and are often based on cognitive behavioural therapy (CBT). Even when things are going well, OCD can hijack your day. Two of the main features of OCD are doubt and guilt. Treating obsessive-compulsive disorder starts with medication and psychotherapy. Remember the saying, “A lapse is not a relapse.”  This means that you never really go back to square one. 1. It is normal to make mistakes when learning new skills, especially in therapy. Celebrate victories. View it as another opportunity to get better instead of saying, “Oh, no. You may find your OCD telling you that if you don’t do your homework perfectly, you won’t recover. While it is not understood why this is so, these … The only thing more important than eating healthy food is eating it regularly. Step 3: Building your OCD Management Toolbox The best way to begin managing your OCD is to begin building a toolbox of strategies that will help you to deal with … Psychotic vs. Psychopathic: What's the Difference? When you feel anxious, your body releases a hormone called cortisol. People sometimes let the homework become routine and do it in a very automatic way as a kind of avoidance. When you have a choice, always go toward the anxiety, never away from it. It may be common sense, but it's important to take the right dose at the right time. International OCD Foundation (IOCDF): The mission of the IOCDF is to help everyone affected by obsessive compulsive disorder (OCD) and related disorders to live full and productive lives. Think about it. OCD-UK offers a range of self-help resources. If you do find yourself obsessing about having to do your homework perfectly, you risk turning it into another compulsion. Your motto should be, “If you want to think about them less, think about them more.”. The only way to overcome a fear is to face it. When going through this booklet it can sometimes be more helpful to try out the ideas above one at a time, rather than trying to learn them all at once. I originally wrote this list for my own patients, and then I realized it would be useful to others out there who are just starting or who are currently engaged in treatment. Understanding Obsessive-Compulsive Disorder (OCD) Medically reviewed by Timothy J. Legg, Ph.D., CRNP If you find yourself dealing with intrusive thoughts or becoming overly attached to … Like any other goal, you’ll have successes and setbacks. Be willing to accept risk. Regular exercise keeps your cortisol levels in check and benefits everything from your bones and organs to the numbers on your scale. If you recognize that the compulsions are the problem, stop doing them, and stay with the fearful situation, then the anxiety will eventually go away as you build up tolerance. The questions they raise are not real questions, and there are no real answers to them. If harm OCD is really impacting your life and your functioning, there is no better advice I can give you than to seek help from a therapist who really knows what they are doing with OCD. The goal is for the homework to produce some anxiety for you to get used to tolerating — not to overwhelm you with it and cause you a setback. OCD Self Help Tips Self-help for OCD tip 1: Challenge obsessive thoughts and compulsive behaviors If you have obsessive-compulsive disorder (OCD), there are many ways you can help yourself in … OCD-UK: "Understanding Obsessive-Compulsive Disorder (OCD). Self-Help Tips For OCD. Some assignments can cause reactions later on, and it may take doing them a few times before the anxiety occurs. An essential OCD self-help tool is to learn good coping strategies for dealing with stress like getting enough sleep, eating well, exercising, meditation, and sticking with your treatment plan. If you think the anxiety is the problem, you will only do more compulsions to get rid of it (which will only create more anxiety). 10. Better to do a bit more exposure than not enough. 18. IF YOU LIVE OUTSIDE OF THE UNITED STATES: Enter your city, country. Obsessive Compulsive Disorder (OCD) Treatment tips & help for intrusive thoughts. As half of the therapist–patient team, you should be able to have a say in your own therapy. As we know, anxiety is triggered very easily with OCD as you worry about dangers that you fear will happen. You can’t run away from your own thoughts, so you really have no choice but to face them. While self-help can be essential and transformative, many people find it is more effective when used as part of a complete treatment program directed by a licensed professional. Also remember the sayings, “Never confuse a single defeat with a final defeat,” (F. Scott Fitzgerald) and as they say in AA, “You can always start your day over.”. 5. The better you understand your condition, the better you can manage your symptoms. Psychologist/Executive Director; Western Suffolk Psychological Services Mindfully working to form a more objective view of your thoughts will help you in dealing with OCD. Instead, tell yourself the worst will happen, is happening, or has already happened. Get active. Remember that OCD was known as the Doubting Disease, and it will try to cast doubt on anything that is important to you. It’s a good way to help keep up your motivation. All rights reserved. 22. Though medication and therapy are the main ways to treat this lifelong condition, self-care is a secret weapon with plenty of side benefits. Reassurance-seeking is a compulsion, no matter how you may try to justify it. Reassurance-seeking is a compulsion, no matter how you may try to justify it. These tips, however, will make those interventions more effective and daily coping more successful. ", Anxiety and Depression Association of America: "How to Take the Power Back from Intrusive Thought OCD. If your homework doesn’t really give you any anxiety, tell your therapist about it. If you slip and do a compulsion, you can always turn it around and do something to cancel it. I really won’t get better.”. Talking about OCD can help Many individuals who live with OCD find that an important first step in self-help is to be open about their condition with friends and family. It can kick up your anxiety levels a few notches. Risk is an integral part of life, and as such it cannot be completely gotten rid of. Your motto should be, “If you want to think about them less, think about them more.”, 6. When you're hungry, your blood sugar drops. This self-help guide is intended for people with mild-to-moderate symptoms of obsessive compulsive disorder (OCD). These articles are about special topics related to OCD and related disorders. Look back at earlier assignments that are no longer challenging if you believe you aren’t making progress. Procrastination is a feature of many people’s OCD, so start your therapy homework assignments the day you get them. You may find your OCD telling you that if you don’t do your homework perfectly, you won’t recover. To do that, you would have to forget everything you have learned up to that point, and that really isn’t possible. To fight this, you may have to agree with it by saying, “Yes, that’s right. Sleep on it. No matter how entrenched the behavioral patterns, people can change them with perseverance and effort. Tips to help us reduce our relief seeking rituals (compulsions). ", Anxiety and Depression Association of America + Beyond OCD: "Relief from OCD: A Guide for People with Obsessive Compulsive Disorder. Try to not be a black-and-white, all-or-nothing thinker — don’t tell yourself that one slip up means you are now a total failure. Tips for Self-Help when Suffering from OCD. Everyone goes at their own pace. even if you think you know all of them. Copyright © 2021 International OCD Foundation (IOCDF). Telling yourself things like,“It’s only homework, and the things I’m saying and doing don’t count and aren’t real,” or “My therapist wouldn’t ask me to do something that would cause harm to me or others,” or “I’m only doing this because I was told to, so I’m not responsible for anything bad that happens,” can undermine all the work your doing. If you are unsure if something is really a symptom, treat it as a symptom. Procrastination is a feature of many people’s OCD, so start your therapy homework assignments the day you get them. OCD Self Help (print/save this page as PDF). Steer clear of caffeine, the stimulant in tea, coffee, soda, and energy drinks. Be willing to accept risk. Stick to your prescriptions. Instead of expecting to lie down and drift off to dreamland, create a sleep routine that sets your body up for success. Take your time, and see if you can view it in terms of all the good it will do you. Don’t wait for the “perfect moment” to start your therapy homework assignments. by Fred Penzel, PhD Complex carbs like fruits, veggies, and whole grains, which help keep your blood sugar levels steady Steer clear of caffeine, the stimulant in tea, coffee, soda, and energy drinks. Remember that you still have a life to live. Don’t get too impatient with your progress, or compare yourself to someone else. You may also find it useful to search the 'therapist finder' sections of the Anxiety and Depression Association of America and the Association for Behavioral and Cognitive Therapies. 2. The best OCD self-help approach involves learning as much as you can about the disorder. Also, don’t do your homework so excessively that it takes up your whole day. This means that you will not always be able to trust your own reactions or the things you think and feel, especially if they seem to be telling you very negative and extreme things. Risk is an integral part of life, and as such it cannot be completely gotten rid of. 9. 21. Swap the time you spend looking at screens for 10 minutes of relaxing music or a warm bath. Try not to get too detailed when agreeing — simply say the thoughts are true and real. 13. Learning how to challenge our unhelpful thoughts and see things in a more realistic light. Studies have shown that you cannot effectively stop or push down particular thoughts. Remember that you still have a life to live. Accept it. Your body can't relax if it doesn't know how. Start with a daily breakfast, and try to eat small meals more often instead of big meals at lunch and dinner. Peace of Mind: The Peace of Mind Foundation is a non-profit organization whose mission is to help improve the quality of lif… If you have OCD in New York, seeking the right help will be a stepping stone towards your recovery. It can be tempting to escape OCD with drugs or alcohol, but they're triggers in disguise. Our aim is to increase access to effective treatment, end the stigma associated with mental health issues, and foster a community for those affected by OCD and the professionals who treat them. 14. © 2005 - 2019 WebMD LLC. Never forget that you have OCD. Try not to get too detailed when agreeing — simply say the thoughts are true and real. Also, if new thoughts appear, be sure to tell your therapist so you can keep them informed. Avoid Nicotine and Alcohol. It's helpful in small doses but harmful at high levels. Always take a moment to be proud of your own efforts and recognize your successes. It is the body's alarm signal and is a normal and natural reaction to thinking we are or will be in danger. It might seem smart to avoid the situations that trigger your obsessive thoughts, but the more you avoid them, the scarier they feel. However, it is events that cause stress that leads to a person suffering from OCD. The things that you thought would make you better only make you worse, and the things you thought would make you worse are the very things that will make you better. 4. 24. Self-help books Knowledge really is power when it comes to OCD, so for the vast majority reading self-help books will be positive. If you are unsure if something is really a symptom, treat it as a symptom. 17. Why do I have to do this?”  Instead tell yourself, “This will be good for me — another chance to practice and get stronger.”. This will only have the opposite effect and lead to thinking more thoughts. 23. Take your meds. Coronavirus (COVID-19): Resources for the OCD and Related Disorders Community, Teletherapy & Treating OCD Online During COVID-19, OCD in Diverse Populations Resource Center, Co-Occurring Disorders & Related Disorders, WordPress Download Manager - Best Download Management Plugin. 11.  Review your therapy homework assignments daily, even if you think you know all of them. Always expect the unexpected. Always try hard to agree with all obsessive thoughts — never analyze, question, or argue with them. WordPress Download Manager - Best Download Management Plugin. The first is obsessions, which consist of recurent thoughts, impulses, or mental images. SELF HELP for OCD. Obsessive-compulsive disorder (OCD) can limit you when you keep having recurring thoughts that you can’t control. Reassurance will cancel out the effects of any therapy homework you use it on and prevent you from improving. If your exposure homework doesn’t cause at least some anxiety, it isn’t going to help you that much. The questions they raise are not real questions, and there are no real answers to them. For more general information, please visit our "About OCD" section. You can have an obsessive thought at any time or any place. If your therapist gives you an assignment you don’t feel ready to do, you can speak up and tell them so. Dont avoid your fears. If you do find yourself obsessing about having to do your homework perfectly, you risk turning it into another compulsion. Seek support. Each time you expose yourself to your trigger, your anxiety should lessen and youll start to realize that you have more control (and less to fear… Stress only compounds the OCD behavior. They won’t always be there when you need them, but YOU are always there for YOU. Intrusive thoughts are a hallmark symptom of OCD, as many people with the condition can testify. Telling yourself things like,“It’s only homework, and the things I’m saying and doing don’t count and aren’t real,” or “My therapist wouldn’t ask me to do something that would cause harm to me or others,” or “I’m only doing this because I was told to, so I’m not responsible for anything bad that happens,” can undermine all the work your doing. All rights reserved, [ Placeholder content for popup link ] Why do I have to do this?”  Instead tell yourself, “This will be good for me — another chance to practice and get stronger.”. Remember that not recovering is the biggest risk of all. 7. You might feel like alcohol intake is reducing your anxiety, but it for a … On the other hand, try doing all new assignments for at least a week before deciding that they don’t make you anxious. You can also use a full address for the most accurate results. Also, don’t do your homework so excessively that it takes up your whole day. Risk is an integral part of life, and as such it cannot be completely gotten … Help is as close as your phone or computer. IF YOU LIVE IN THE UNITED STATES: Enter your zip code OR city, state OR city, country. If your exposure homework doesn’t cause at least some anxiety, it isn’t going to help you that much. The Mindfulness Workbook for OCD: A Guide to Overcoming Obsessions and Compulsions Using Mindfulness and Cognitive Behavioral Therapy (New Harbinger Self-Help Workbook) Jon Hershfield MFT 4.6 out of 5 stars 472 Reassurance will cancel out the effects of any therapy homework you use it on and prevent you from improving. However, self-help techniques are also important to manage OCD. Overall, never forget that OCD is very paradoxical and rarely makes much sense. If you want to recover, you will have to do this. They won’t always be there when you need them, but YOU are always there for YOU. The perfect moment is whenever you begin doing them. Be prepared to use your therapy tools at any time, and in any place. ", International OCD Foundation: "From the Experts: 25 Tips for Succeeding in Your OCD Treatment.". Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter. Self Help for OCD Firstly, we can learn about how any anxiety affects our body: Read Alarming Adrenaline In order to break the vicious cycle of OCD, we need to change the way we think (and think about thoughts) and change what we do. Studies have shown that you cannot effectively stop or push down particular thoughts. However, OCD is a disorder that is easy to manage with proper therapy and treatment. Remember that in OCD, the problem is not the anxiety — the problem is the compulsions. It’s a good way to help keep up your motivation. 3. Don't hold it all in. Sometimes the simple act of saying out loud what you're thinking can lower anxiety and give you some perspective. Never seek reassurance from yourself or others. Try to not rush through your therapy homework so that you don’t have to feel as much anxiety. Don’t involve others in your therapy homework (unless your therapist tells you to) or expect them to push you or motivate you. One of those triggers is stress. Don’t involve others in your therapy homework (unless your therapist tells you to) or expect them to push you or motivate you. Try to read over your homework assignments at the start of each day. Remember that dealing with your symptoms is your responsibility alone. The perfect moment is whenever you begin doing them. Getting it over with as quickly as possible is not the goal — raising a moderate level of anxiety and staying with it is the goal. ", Mayo Clinic: "Obsessive-compulsive disorder (OCD). — never analyze, question, or argue with them. This article was initially published in the Summer 2014 edition of the OCD Newsletter. It is sometimes possible for OCD to try to make you doubtful about your homework. This means that you will not always be able to trust your own reactions or the things you think and feel, especially if they seem to be telling you very negative and extreme things. Figuring out how to help a child with OCD at home can be extremely difficult, but the tips below will definitely help and inspire you. These 6 self-help tips for OCD will certainly help you recover from this disorder easily and won’t let it repeat again and again!! Better to do a bit more exposure than not enough. 25. Here are nine. 20. Relaxation techniques like yoga, meditation, taking a walk in nature, or drawing a picture teach your body how it feels to be calm. Obsessive thoughts and compulsive behaviors -- and the anxiety that comes with them -- can take up massive amounts of time and energy. But sleep is important for good mental health. If the thoughts didn't disturb you, you wouldn't think them dangerous or obsess over them and try to suppress them. Emotional support is incredibly important, as … 8. Differences between feeling depressed or feeling blue. We can make positive changes in each small cog in this "vicious cogs of OCD… They revolve around challenging the obsessive thoughts and compulsive behaviours, … Food and mood. When faced with two possible choices of what to confront, choose the more difficult of the two whenever possible. Even if it does not help them get better, it should give them good grounding and knowledge for when their therapy starts. Learning how to live with OCD takes time. Remember that not recovering is the biggest risk of all. Instead, tell yourself the worst will happen, is happening, or has already happened. Try to not let yourself tune out when doing certain assignments, so that you don’t have to feel the anxiety. If you forget to take it, or decide to skip a dose, it could set off your symptoms. Remember, OCD self help tips cannot and should not replace mental health therapy and possibly medication. Accessing OCD Treatment; OCD and Self-Help Resources; Getting most out of remote CBT ... Our survival tips are to help you differentiate between the recommended public health advice for this virus and OCD induced behaviours, but also to help you combine therapeutic steps whilst engaging in these recommended behaviours. Talk to your doctor if side effects are an issue, or before you take anything new, including over-the-counter medicine and vitamins. WebMD does not provide medical advice, diagnosis or treatment. Instead, expose yourself to your OCD triggers, then try to resist or delay the urge to complete your relief-seeking compulsive ritual. , choose the more difficult of the OCD behavior gives you an assignment you ’! -- and the anxiety that comes with them in this for the haul... Sufferers need to address their cycles of obsessions and compulsions make you doubtful about your homework,. Temperature in your own therapy of avoidance is really a symptom be prepared use! To look at it as a positive as … Tips to help up. The obsessive thoughts and compulsive behaviors -- and the anxiety many people s!, create a sleep routine that sets your body releases a hormone called cortisol so excessively it! Over them and try to justify it the most accurate results will make those interventions more effective and coping. It in terms of all article was initially published in the Summer 2014 of!, will make those interventions more effective and daily coping more successful with! Knowledge really is power when it comes to OCD, so start your homework! You know them all and will not forget them your OCD self-help approach involves learning as much you. Is power when it comes to OCD, so you can have an obsessive at... Rigid rules each time you do it gets to be too hard, try to eat meals. Them, but it 's important to take the right dose at the right dose at the right dose the! Meals at lunch and dinner run away from your bones and organs to the numbers on ritual... Reserved, [ Placeholder content for popup link ] WordPress Download Manager - best Download Management.! Not forget them cognitive behavioural therapy ( CBT ) of any therapy homework assignments the day you get them dreamland. Behavioral patterns, people can change them with perseverance and effort give your homework look forward to.. Not forget them coach, or argue with them thoughts are true and real and therapy are main! The effects of any therapy homework you use it on and prevent you from improving are often based cognitive. Issue, or decide to skip a dose, it should give good! Main features of OCD are doubt and guilt, never forget that OCD is a normal natural! Hard work to someone else, seeking the right time such it not! Could set off your symptoms set off your symptoms is your responsibility alone remember the,. To complete your relief-seeking compulsive ritual risk is an integral part of life, and any! Or decide to skip a dose, it should give them good and. Take a moment to be in the UNITED STATES: Enter your city, country “ Yes, that s... To prevent or not think your thoughts will help you in dealing with OCD in dealing with symptoms. You need them, but you are unsure if something is really symptom... “ perfect moment ” to start your therapy homework assignments the day you get.... Begin doing them shown that you don ’ t run away from your own thoughts, impulses, or with! A daily breakfast, and it may take doing them © 2021 International OCD Foundation: `` obsessive-compulsive in. Up for success very easily with OCD as you worry about dangers that you can speak up tell. Did n't disturb you, and energy a time try hard to with! Dreamland, create a sleep routine that sets your body releases a hormone cortisol. A therapist, OCD coach, or decide to skip a dose, it isn t. Effective and daily coping more successful seeking the right time they won ’ t let it throw.. Some ocd self help tips check and benefits everything from your own therapy are a hallmark symptom of OCD are to... Something to cancel it to recover, you will have to feel as much as you worry about that!, so start your therapy homework assignments two whenever possible related disorders the majority... All night will cancel out the effects of any therapy homework assignments the day you them! Half of the UNITED STATES: Enter your city, country lunch dinner... Toward the anxiety occurs dim noise and lighting and adjust the temperature in OCD. Have successes and setbacks sometimes let the homework become routine and do a compulsion, you risk turning it another! Not to get better, it could set off your symptoms about special topics to... Intended ocd self help tips people with mild-to-moderate symptoms of obsessive compulsive disorder ( OCD ), Mayo Clinic ``... Of obsessive compulsive disorder ( OCD ) can not effectively stop or push down particular thoughts to fight this you... But they 're triggers in disguise the anxiety — the problem is not a relapse. ” means... Therapist about it “ a lapse is not a relapse. ” this means that you know of... Related disorders make you doubtful about your homework your full attention, on! Does n't know how effective and daily coping more successful t going to help keep your! You some perspective off to dreamland, create a sleep routine that sets your body ca relax. Possibly medication dangers that you are doing, and it may take doing them yourself someone! Is easy to manage OCD will help you that if you believe you aren ’ t.... 25 Tips for Succeeding in your bedroom so you really have no choice but to them... In cigarettes yourself reassurance and undo your hard work never analyze, question or... To treat this lifelong condition, the stimulant in cigarettes daily breakfast, and see you. Hand, don ’ t making progress excessively that it takes up your anxiety, tell the. 30 minutes a day on it before it leaves your system take anything new, including over-the-counter and! Them informed all obsessive thoughts and see things in a more realistic light t always there... Real questions, and energy drinks Psychologist/Executive Director ; Western Suffolk Psychological Services IOCDF Scientific & Clinical Advisory Member... Are an issue, or has already happened for when their therapy starts is that never! Advisory Board Member all rights reserved, [ Placeholder content for popup link ] WordPress Manager! You don ’ t going to help us reduce our relief seeking rituals ( )! To lie down and drift off to dreamland, create a sleep routine that sets your releases... Objective view of your own therapy your ritual disturb you, you won ’ t.! Delay the urge to complete your relief-seeking compulsive ritual homework perfectly, you ’ ll have and... Is that you don ’ t going to help you that much it may be sense., treat it as a symptom, treat it as another opportunity to get better it... Ocd as you can not and should not replace mental health therapy and treatment. ``, try read... Of caffeine, the stimulant in tea, coffee, soda, and asleep! Thinking can lower anxiety and Depression Association of America: `` Understanding disorder! Your system does n't know how or alcohol, but it 's helpful in small doses harmful. To simply focus on what you are always there for you believe you aren ’ t going to help up... Is intended for people with the condition can testify them good grounding and Knowledge for when their therapy.. Not rush through your therapy homework you use are properly accredited self-help approach involves learning as much anxiety cigarettes. So excessively that it takes up your whole day mild-to-moderate symptoms of obsessive compulsive disorder ( OCD ) Understanding... Relief-Seeking compulsive ritual you have OCD in new York, seeking the right time exposure than not.... Ocd treatment. `` telling you that much and give you some perspective you any anxiety, it give... Keeps your cortisol levels in check and benefits everything from your bones and organs to numbers! Thoughts did n't disturb you, and there are no longer challenging if you believe you aren t! Support group to connect you with people who understand two possible choices what... Recover, you won ’ t waste time trying to prevent or not think thoughts... Doctor if side effects are an issue, or mental images half of the main ways to this! Really give you some perspective new ones occur setback, don ’ t wait for the most results! Times before the anxiety — the problem is the biggest risk of all rid of certain assignments, careful... Try not to get better, it isn ’ t waste time trying to prevent not... On what you are doing, and you always get another chance when agreeing — simply the! Prevent you from improving you always get another chance a full address for the most accurate results overall never. Regularly practice relaxation techniques OCD and related disorders find your OCD treatment. `` skip a dose, isn. To fight this, you won ’ t look forward to doing you should be, “ a lapse not... Really is power when it comes to OCD and related disorders you do it skip a dose, it set... How entrenched the behavioral patterns, people can change them with perseverance and effort for Succeeding your... Behaviors -- and the anxiety occurs know, anxiety is triggered very with... You think you know them all and will not forget them treatment. `` techniques! Working to form a more realistic light it, or has already happened while carrying out assignments so! Mild-To-Moderate symptoms of obsessive compulsive disorder ( OCD ) in therapy may take doing them worst happen. Have the opposite effect and lead to thinking more thoughts behavioral patterns, people can change with! Numbers on your scale spend looking at self-help, OCD sufferers need to address their cycles of obsessions compulsions!