It should come as no surprise that a condition called Obsessive-Compulsive Disorder (OCD) involves a cycle of obsessions and compulsions. The key word is “cycle.” Each of us, from time to time, has obsessive thoughts or compulsive behaviors. They can be unpleasant and feel intrusive. But, with OCD, they are disruptive. The obsessions and compulsions are extreme enough to hamper daily functioning.
A person with OCD may dedicate high levels of time and energy to addressing the demands of the disorder. As a result, this causes anxiety and distress which further impacts the person’s ability to handle day-to-day life. Let’s learn more.
Signs and Symptoms of OCD
As mentioned above, it all begins with obsessions. These are chronic urges, thoughts, or images that cause a great deal of anxiety. Some examples include:
A need for things to be in order and/or symmetrical
Aggressive or even violent thoughts to others or yourself
Fear of germs/contamination
Invasive taboo thoughts (often related to violence or sex)
Since obsessions like this cause intense fear or consequences, the person with OCD has a powerful need to preventatively respond. That’s where compulsions enter the picture.
Someone with OCD desperately wants to stop the obsessive fear from becoming reality. Such fears are often unrealistic or, at least, out of the person’s control. Thus, they come up with rituals that they believe will do the trick. Here are some common compulsions:
Counting for the sake of counting
Relentless cleaning — in general, and of yourself (especially washing hands)
Putting things in a precise order
Checking and re-checking on things
In addition, someone with OCD may have a tic disorder. Motor or vocal tics serve the purpose of “preventing” the obsessions from happening.
How to Deal With OCD
Obsessive-Compulsive Disorder is usually treated with psychotherapy, medication, or a combination of both. A range of such treatment options has been found to be effective. In the meantime, however, there are powerful, complementary self-help steps someone with OCD can take, e.g.
Basic Self-Care
Our minds and bodies operate best when we put in the work to care for them. When constructing a daily self-care regimen, you will want to include:
Exercise and physical activity: Each day, be sure to get yourself moving. In fact, a safe and healthy workout routine can be helpful right around the time you’re feeling the need for a compulsion.
Healthy eating choices: Food impacts mood. When you take the time to learn about nutrition, you are benefitting yourself — head to toe, inside and out.
Regular sleep patterns: Without a proper amount of sleep, you will struggle with the pressures of daily life. If those pressures include OCD, it is especially critical that you fortify yourself by setting yourself up with a regular sleep routine.
Relaxation Techniques
Needless to say, stress can worsen OCD symptoms. A good starting point is to keep a journal. This will enable you to identify and thus, avoid stressful triggers. Catching the cycle before it commences is a powerful, powerful step toward OCD management. Other relaxation techniques to consider:
Breathing exercises: Slow, deep breathing is a proven method for staying calm — even in the face of challenging events.
Tech breaks: That device in your pocket can overwhelm you with notifications and fake news. Be judicious with your tech time.
Hobbies and other creative interests: Create balance in your life by cultivating ways to express yourself. These interests serve to keep you in the present moment and not swirling in an OCD cycle
But never forget that OCD is a diagnosable mental health condition. Therefore, you will need the help and support of a skilled professional. To learn more, I invite you to reach out and talk with me soon about anxiety treatment.