TOP WAYS YOU CAN IDENTIFY AND MANAGE OBSESSIVE-COMPULSIVE DISORDER

By J. Edwards Holt

LIFE CAN BECOME INCREASINGLY DIFFICULT WHEN LIVING WITH A MENTAL ILLNESS. NOT KNOWING WHY YOU FEEL A CERTAIN WAY OR FEEL COMPELLED TO DO CERTAIN THINGS CAN EXACERBATE YOUR MENTAL HEALTH CONDITIONS AND MAKE THEM WORSE. IF YOU FEEL LIKE YOU CAN’T CONTROL URGES TO DO OR THINK ABOUT IRRATIONAL THINGS, YOU MAY HAVE OBSESSIVE-COMPULSIVE DISORDER (OCD). LEARNING MORE ABOUT WHY YOU THINK OR FEEL CERTAIN WAYS CAN HELP YOU DEAL WITH YOUR IMPULSIVE THOUGHTS.

What is OCD?

OCD, or obsessive-compulsive disorder, features unwanted thoughts and compulsions that interfere with daily life. Those dealing with OCD are caught up in an obsessive and compulsive cycle. The obsessions are continuous intrusive thoughts and distressing feelings. The compulsions are ritualized, repetitive behaviors they engage in to relieve some of the builtup anxiety around these obsessive thoughts. When someone has OCD, their obsessions and compulsions get in the way of their activities and values.

How to identify the symptoms

Most people will experience some form of obsessive-compulsive thoughts in their life. However, that doesn’t mean everyone has a psychological disorder. While “obsessing” is a commonly used term, it’s more all-consuming when referencing OCD. Many people experience intrusive thoughts, concerns about a loved one’s safety, or worry about the choices they make. But those who have OCD have constant intrusive thoughts, and these thoughts trigger extreme anxiety.

If you have OCD, your thoughts and compulsions interfere with your daily life. For example, you may worry you left the light or oven on. It isn’t enough to check once. You must check 10 times to make sure everything is in order. Even after you check the first time, you feel as if you must keep checking.

Another factor is the context of the obsessive-compulsive cycles. Some people like to keep things neat and orderly, but

they may simply prefer to have things organized. It’s perfectly normal to want to keep your workplace tidy if you have clients who come through every day. But in most cases, those who have OCD feel they must engage in this behavior but would rather not.

Common OCD cycles

The OCD cycle starts with a compulsive thought. Anxiety rises, the person engages in compulsive behavior, and then they experience temporary relief before the cycle starts again. Most people experience specific obsessions in one or a few categories.

Some common obsessive thoughts are:

1. Religious obsessions: Excessive worry about offending

God; concerned about morality 2. Superstitions: Obsessed with what may be considered lucky or unlucky

3. Cleanliness: Fear of being contaminated by germs, disease, body fluids, or dirt

4. Sexual thoughts: Obsessions about sexual orientation, perverse sexual impulses or thoughts, or obsessions about aggressive sexual behavior

5. Perfectionism: Fear of forgetting something or needing to know everything

6. Physical harm: Fear of hurting others or oneself; fear of losing control

Most people who experience OCD understand their compulsions are a temporary relief, yet they find it’s better to have

that relief than to not. Avoiding possible triggers is also considered a compulsion.

Some common compulsive behaviors are:

1. Cleanliness: Washing hands excessively, cleaning excessively often, and going well above and beyond the norm to prevent contaminants

2. Double-checking: Frequently going back to make sure things are turned off and doors are locked

3. Counting: Repeating words, phrases; counting to a good or safe number

4. Arranging: Arranging and rearranging things “just so”

5. Hoarding: Accumulating things out of fear of what could happen if thrown away

Ways you can manage OCD

According to the International OCD Foundation, the most effective treatment for OCD is a combination of cognitive behavior therapy (CBT) and medication. They specifically recommend Exposure and Response Prevention (ERP), which has the best evidence showing its effectiveness in the treatment of OCD. It is done by a licensed mental health professional, such as a social worker, psychologist, or mental health counselor. This also means appointments with your therapist once or twice a week.

If you prefer to start managing your OCD symptoms by yourself, there are a few things you can do. Some tips that may ease the burden of obsessive compulsions are:

1. Identify your triggers

Keep track of your fears and write them down. Rate the intensity of your fear every time you experience the trigger. Once you recognize better what’s triggering you, you may be able to ease the fear in the future. When you experience an irrationally anxious thought, you can recognize it for what it is, and this may help you resist the compulsions that follow.

2. Resist OCD compulsions

Avoiding situations that trigger your compulsions may be easier, but it will give your obsessive thoughts more power over you by making them seem scarier. You can use ERP to reduce your urge to perform compulsive behavior. Expose yourself to your triggers, and then refrain from performing the compulsive behavior that follows.

For instance, if you worry about germs and usually wash your hands three times, wash them once or twice after performing a task. With ERP, it’s best to start by focusing on triggers that give you smaller amounts of anxiety and then build-up to the thoughts that give you the most extreme anxiety. Once you can tolerate the low fear intensity triggers, you’ll build tolerance and confidence to tackle your bigger challenges.

3. Manage your stress

If your life is highly stressful, it will likely magnify your

OCD. Common anxiety-reducing activities such as exercise, yoga, calming music, getting enough sleep, and avoiding alcohol may help calm your nervous system and alleviate some of your symptoms.

Remember, your OCD doesn’t have to control your life. Your thoughts are not reality, and you don’t have to let them affect your self-esteem. If you aren’t sure where to start, seek professional counseling.

REFERENCES

“What is OCD?” https://iocdf.org/about-ocd/#:~:text=Obsessive%20 compulsive%20disorder%20(OCD)%20is,that%20trigger%20 intensely%20distressing%20feelings. “Obsessive-Compulsive Disorder (OCD).”https://www.helpguide.org/ articles/anxiety/obssessive-compulsive-disorder-ocd.htm “How is OCD Treated?” https://iocdf.org/about-ocd/ocd-treatment/

J. Edwards Holt is an American author who has spent a lifetime dealing with mental health problems. Diagnosed with Tourette’s syndrome, anxiety, and depression at 10 years old, and later OCD and ADHD at 13, success has never come easy for him. After spending most of elementary and middle school isolated, in and out of therapy, Holt managed to turn things around and graduate high school as Valedictorian, later on graduating college with a major in education. Even today as a successful author, Holt still copes with symptoms of his illnesses. Because of this, he is a continued advocate for those struggling with mental health, incorporating bits and pieces of his own experiences in his written works.

Website: jedwardsholt.com