Learn To Free Yourself from OCD
Obsessive Compulsive Disorder (OCD) is one of the mostly widely misunderstood psychological disorders. Most people hear OCD and think, “neat freak” or “germaphobe”. You will often hear people self-proclaim that they have OCD when discussing their desire for organization or cleanliness. In reality, OCD is a psychological disorder with much greater impact than a preference for neatness or hygiene. In fact, this disorder can be extremely debilitating for people who are suffering without support.
OCD is characterized by obsessive, intrusive thoughts that lead to excessive, compulsive behaviors. The content of intrusive thoughts tends to be scary, dark, violent, sadistic, sexually taboo, or morbid. While everyone has “bad” thoughts at times, in the case of OCD, the fear, shame, guilt, and embarrassment that accompanies intrusive thoughts typically leads people to engage in behaviors to minimize the anxiety and discomfort around these thoughts.
The most commonly seen OCD behaviors are hand washing, checking, counting, or arranging objects in a specific order. However, compulsive behaviors can take many shapes and forms. In children, compulsive behaviors may look like reassurance seeking, rigidity, defiance, or compulsive avoidance. Almost always, there are rules that govern the person’s behavior in attempts to mitigate their anxiety.
Dealing with symptoms of OCD can be scary and overwhelming. Luckily there are trained mental health professionals who can help. Therapists who understand the principles of Cognitive Behavior Therapy (CBT) will work with the individual to challenge their negative thought patterns and develop healthier coping strategies.The therapy and individual work to identify triggers and develop a hierarchy of fears. The therapist will help the individual take on exposure challenges, which involves gradually and systematically exposing the person to their identified triggers and teaching them to resist the urge to perform compulsive behaviors. Over time, people with OCD become habituated to their triggers, meaning they do not elicit the same intense anxious reaction. This process is called Exposure with Response Prevention (ERP) and is considered the gold standard treatment for OCD.
When it comes to managing intrusive thoughts, the idea is to “lean in” rather than run away. Often the intrusive thoughts act as a trigger for us to engage in compulsive behaviors to reduce our anxiety and make us feel better. This relief is only temporary, however, and serves to strengthen the grip the intrusive thoughts have on our mind and behavior. The more you face your intrusive thoughts, the less scary they become and less control they have over your behavior. It helps to normalize the occurrence of intrusive thoughts by reminding yourself that you are not alone in having dark thoughts. You also want to minimize the impact of intrusive thoughts by recognizing that thoughts don’t equate to actions. “Just because I think it doesn’t make it real” is a mantra that is often helpful.
In terms of behavioral change, mastering relaxation techniques is key. The greater your ability to self regulate your anxiety the less intense your urge to engage in compulsive behaviors will be. Common relaxation techniques that are helpful include paced deep breathing, meditation, and progressive muscle relaxation. Practicing relaxation techniques daily, even when not in distress, is an excellent way to build your resilience to anxiety and improve your overall functioning.
While those who are currently suffering from OCD may feel helpless, it is important to know that there is a way to experience long term relief. Finding a therapist who can help you with ERP can drastically improve your quality of life. Gradually facing your fears will allow you to regain a sense of control and be able to enjoy life.
