Alan Zupka, Author at AZupkaCounseling

September 1, 2025 by Alan Zupka

5 Common Types of OCD

Understanding the Different Types of OCD: A Mindful and Compassionate Approach to Healing

Obsessive-Compulsive Disorder (OCD) is a mental health condition that can significantly disrupt a person’s daily life, often leading to overwhelming distress. It is marked by persistent, unwanted thoughts (obsessions) and repetitive behaviors or mental acts (compulsions) performed in an attempt to reduce anxiety. While OCD is commonly portrayed in popular media as a single, uniform experience, the reality is much more nuanced. In fact, there are several types of OCD that present in different ways, each carrying its own story of fear, control, and the search for safety.

As a therapist who works from the lens of narrative therapy, cognitive behavioral therapy (CBT), positive psychology, and mindfulness, I believe that every person’s experience with OCD is unique and deserving of compassion, understanding, and a tailored treatment plan. Below are five of the most common types of OCD. My hope is that learning about these forms may help you name your own experience, reduce self-blame, and move toward a story of healing.

1. Checking OCD

This type of OCD often arises from the fear of being careless and causing harm or damage. You may find yourself repeatedly checking appliances, locks, or light switches, fearing that if you do not, something terrible might happen. From a CBT perspective, this cycle reinforces anxiety. From a narrative stance, the underlying story may center around a fear of being irresponsible or unsafe. In therapy, we work together to explore these fears, create space for new stories of competence and trust, and build mindful strategies to reduce compulsions.

2. Contamination OCD

Contamination OCD is rooted in the fear of germs, illness, or feeling unclean. If you find yourself compelled to wash your hands frequently or clean your surroundings excessively, you are not alone. These rituals often serve as attempts to regain a sense of safety and control. Through mindfulness, we learn to tolerate discomfort and uncertainty with compassion. In our work together, I help you gradually unhook from fearful thoughts while cultivating a sense of inner calm and resilience.

3. Intrusive Thoughts OCD

This form of OCD involves sudden, unwanted thoughts or images that may feel disturbing or violent. These thoughts do not reflect your values or intentions, yet they can cause significant shame and distress. Narrative therapy helps separate you from the problem—these thoughts are not who you are. In therapy, I guide you through the process of reclaiming your identity and using CBT tools to address the thought patterns without reinforcing them through avoidance or reassurance-seeking.

4. Organization OCD

For some, the desire for symmetry, order, or precision becomes an overwhelming need. You might feel compelled to arrange items perfectly or experience discomfort if things are not “just right.” While this may seem harmless on the surface, it can become exhausting and time-consuming. Together, we explore the beliefs that drive these behaviors, often tied to the idea that order creates emotional safety. Using mindfulness and positive psychology, I help you develop new ways of relating to imperfection with acceptance and flexibility.

5. Ruminations OCD

Rumination involves getting mentally stuck on certain ideas, often abstract or philosophical in nature. These thoughts may not be distressing in themselves, but the urge to continue thinking about them can interfere with your ability to be present or attend to responsibilities. In our sessions, I support you in noticing these loops and practicing mental flexibility. We use CBT strategies to gently shift your attention and narrative practices to uncover what these ruminations may be trying to resolve on a deeper level.

Does Any of This Sound Familiar?

If any of the experiences above resonate with you, I want to assure you that help is available, and healing is possible. OCD is not a reflection of your character, but rather a condition that can be treated with care, skill, and evidence-based interventions.

I invite you to reach out to me so we can begin exploring your story together. In our work, we will identify the patterns that are keeping you stuck, develop new tools for change, and help you reclaim the parts of your life that OCD has taken hold of. You deserve support that sees you as a whole person, not just a diagnosis.

Contact me today to schedule a therapy appointment at a time that works for you. I am here to walk with you on your path to clarity, confidence, and peace.

August 29, 2025 by Alan Zupka

How to Support a Loved One Through a Panic Attack

Supporting a Loved One Through a Panic Attack: What You Can Do

If someone close to you experiences panic attacks, you may feel unsure of how to recognize what is happening or how best to respond. This uncertainty is understandable, and you are not alone in wanting to offer meaningful support. I want to help you feel more confident and compassionate when facing these moments with your loved one.

Recognizing the Signs of a Panic Attack

Even if you have experienced panic attacks yourself, it can still be challenging to identify when someone else is having one. A panic attack often comes on suddenly and without an apparent trigger. Your loved one might be experiencing a panic attack if you notice any of the following signs:

Flushed skin, sweating, or appearing overheated (for instance, removing outer layers of clothing)
Shaking, trembling, or visibly shivering
Rapid or shallow breathing, hyperventilation, or trouble catching their breath
Abrupt silence or withdrawal from interaction

From a narrative therapy perspective, it can be helpful to remember that your loved one is not defined by their panic attacks. These episodes are part of their experience, but not the sum of who they are.

How You Can Support Them in the Moment

When someone is experiencing a panic attack, remaining grounded and supportive can make a significant difference. Here are several ways you can offer mindful and compassionate care:

Reassure them gently that they are safe, that the episode will pass, and that you are there with them.
Invite them to focus on slow, steady breaths by modeling a calm breathing rhythm or counting together.
Help them connect with the present moment—perhaps by stepping outside, opening a window, or noticing the texture of an object.
Offer to guide them to a quieter, more private space if possible.
Bring them a glass of water and invite them to take a sip without pressure.

These small acts, grounded in mindfulness and cognitive awareness, can help someone reconnect with a sense of safety and reduce the escalation of distress. It is also essential to ask your loved one—when they are calm—how they would prefer to be supported during future episodes. This kind of collaborative conversation not only promotes trust but also empowers them to take part in shaping their own coping strategies.

When It Feels Overwhelming, You Are Not Alone

Loving someone who regularly experiences panic attacks can feel emotionally taxing, especially if you feel helpless in those moments. In my practice, I work with individuals and families who are learning how to support one another with care, clear boundaries, and mutual understanding.

If your friend or family member frequently struggles with panic attacks, I invite you to reach out. Together, we can explore strategies drawn from cognitive behavioral therapy, mindfulness, and positive psychology that are specifically tailored to your situation. You do not need to navigate this alone. Contact me today to schedule a consultation, and let us work together toward restoring a sense of calm and connection for both you and your loved one.

August 25, 2025 by Alan Zupka

A Clean Space, A Calmer Mind: Why Mindful Cleaning Can Benefit Your Mental Health Year-Round

A Clean Space, A Calmer Mind: Why Mindful Cleaning Can Benefit Your Mental Health Year-Round

Cleaning is often associated with spring—a time of renewal and refreshment. But the truth is, you do not need to wait for any specific season to reset your living space. Whether it is January or July, a deep clean can be a powerful act of self-care that supports both physical and emotional well-being.

From a narrative therapy perspective, cleaning can be a way of reclaiming your space and reauthoring your daily story. Your home holds many narratives—some affirming, some overwhelming. When you intentionally sort through clutter, remove what no longer serves you, and create order, you are symbolically shifting the narrative from chaos to clarity. You begin to say, “I deserve to live in a space that reflects peace, purpose, and possibility.”

Cleaning also aligns beautifully with positive psychology, which emphasizes strengths, personal growth, and the pursuit of meaning. It is not just about chores; it is about nurturing your environment so that it uplifts you. When you take the time to clean with care, you cultivate pride, a sense of accomplishment, and greater satisfaction in your surroundings.

Cognitive Behavioral Therapy (CBT) also highlights the connection between our thoughts, emotions, and behaviors. A disorganized or messy space can fuel negative thoughts and anxious emotions, sometimes without us even realizing it. By tidying up, you interrupt that cycle. You create visible evidence that change is possible, and that small, manageable actions can reduce overwhelm and improve focus.

From a mindfulness lens, cleaning can become a grounding, present-centered practice. Each movement—wiping down a surface, folding laundry, or sweeping the floor—can become an anchor to the here and now. You may notice the textures, scents, and rhythms of the task. With each mindful breath, you create space in your mind as well as in your home.

Here are just a few mental health benefits of intentional cleaning:

Increased Focus: A cluttered space can mirror a cluttered mind. When your environment feels more organized, it becomes easier to concentrate and follow through on tasks, especially if you work from home or juggle many roles.
Reduced Stress
Unfinished chores or visual clutter can silently signal “incomplete tasks,” which the brain reads as stress. By taking care of lingering tasks—even one drawer at a time—you reduce that internal pressure and invite a sense of calm.
Improved Sleep
Cleaning your bedroom, freshening your sheets, and clearing your nightstand can directly support better rest. Sleep is foundational to mental clarity, emotional regulation, and overall health.

If you find yourself feeling overwhelmed, stuck in cycles of procrastination, or emotionally weighed down by your environment, you are not alone. Many people carry stress not only in their bodies, but also in their surroundings. While cleaning can be a helpful and symbolic first step, it is okay to need additional support.

As a therapist, I am here to help you explore the deeper stories that may be impacting your daily life. Together, we can build routines that support your emotional health and uncover the tools that help you feel more grounded, clear, and capable. If you are ready to create meaningful change—both inside and out—I invite you to reach out and schedule a consultation with me. You deserve a life that feels more manageable, more connected, and more yours.

August 22, 2025 by Alan Zupka

10 Relaxation Tips for Busy Professionals

Feeling Burned Out by Work? You Are Not Alone.

If your career often leaves you feeling stressed, please know that you are far from alone. According to the American Institute of Stress, approximately 40 percent of workers report that their job is very or extremely stressful, and 25 percent identify their job as the primary source of stress in their lives. Chronic stress does not just weigh on your emotions—it also interferes with your ability to concentrate, which can impact performance and, in turn, create a cycle of escalating pressure and exhaustion.

As a therapist who supports professionals navigating demanding work lives, I want to reassure you that stress is not a sign of weakness. It is a human response to very real challenges. Through an integrative approach grounded in narrative therapy, positive psychology, cognitive behavioral therapy (CBT), and mindfulness, I help clients reshape the stories they carry about success, failure, and worthiness—especially those formed under the weight of professional expectations.

You can begin reclaiming calm and balance by taking small, intentional steps. Here are a few strategies I often recommend:

Prioritize a nourishing, balanced diet
Stay hydrated throughout the day
Ensure that you are getting enough restful sleep
Incorporate physical movement into your routine, such as yoga, walking, or stretching
Meditate or practice mindfulness to anchor yourself in the present moment
Use positive affirmations to gently challenge negative internal narratives
Engage in deep breathing exercises to calm your nervous system
Schedule time for restorative self-care (such as a walk in nature, dinner with friends, or a visit to the spa)
Take short, regular breaks during the workday to reset your focus
Reflect on and realign your work-life boundaries in a way that honors your mental and emotional well-being

When Additional Support Is Needed

If you have tried some of these practices and still find yourself feeling overwhelmed, therapy may provide the space you need to pause, reflect, and realign. As a therapist, I collaborate with individuals to identify their unique stress triggers and develop practical, personalized strategies for managing them. Together, we can explore how your professional identity has been shaped by your experiences, and we can work to strengthen the internal resources that help you cope, recover, and thrive.

I understand how difficult it can be to juggle professional demands with personal well-being. That is why I offer therapy designed to fit into the lives of busy professionals. Once I understand your lifestyle and goals, I will tailor our work to meet your specific needs—whether that means building resilience, improving emotional regulation, or rewriting the beliefs that no longer serve you.

If you are ready to make your mental health a priority, I invite you to reach out. I would be honored to support you on your path toward greater calm, clarity, and fulfillment.

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