We often hear people throw around the term "I am so OCD. What they do not
realize is that they are simplifying an extremely complex, debilitating
illness that is more than just a few rituals. And here if we believe in battle
to conquer the enemy, we need to understand him first. So to speak of
OCD
in this light.
Obsessive-compulsive disorder (OCD) is a common mental health condition
where a person has obsessive thoughts and compulsive behaviours. OCD can affect men, women, and children. Some people start having symptoms
early, often around puberty, but it usually starts during early adulthood.
If you have OCD, you usually experience frequent obsessive thoughts and
compulsive behaviours.
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An obsession is an unwanted and unpleasant thought, image or urge that
repeatedly enters your mind, causing feelings of
anxiety, disgust or unease.
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A compulsion is a repetitive behaviour or mental act that you feel you need
to do to temporarily relieve the unpleasant feelings brought on by the
obsessive thought.
For example, someone with an obsessive fear of being burgled may feel they
need to check all the windows and doors are locked several times before they
can leave their house.
In the current scenario, the novel coronavirus is at the top of the mind of
most people. The virus may be frightening to others, but for those with
obsessive-compulsive disorder (OCD), it presents a distinct threat.
Individuals with OCD may be motivated to perform multiple compulsions to
"protect" themselves and their families.
So, what s that person supposed to do? Ideally, you would like the OCD
sufferer to follow general precautions like CDC hand-washing instructions, and
local travel and social isolation limitations. But, for the person diagnosed
with
OCD
, this is not easy. Imagine asking a person with a drinking problem to have
only one drink and thinking how difficult that would be. This is because when
a person with a compulsive hand wash begins to wash his hands, 20 seconds will
never feel clean or right. The strong urge to continue washing will begin.
Besides, more and more doubtful thoughts will come into their minds. An
example of a doubt that might have been thought, I don t think I cleaned up
well enough under one of my fingernails. This doubt obsession will not stop in
the head of the OCD people, and the obsession will become so strong that they
will experience a strong desire to wash just once. The consequences of this
may be harmful. Not only will they legitimize scary obsessions, but they may
not be able to function in their daily lives.
OCD can be distressing and significantly interfere with your life, but
treatment can help you keep it under control.
Observe and identify your triggers- The first step to
managing your
OCD symptoms
is to recognize the triggers—the thoughts or situations—that bring on your
obsessions and compulsions. Record a list of the triggers you experience each
day and the obsessions they provoke.
Exercise- Release compulsive energy into cardiovascular
exercise. Try taking a speed walk around your neighbourhood. Weight lifting is
another way to release anxious energy. Anything to resist doing the
compulsions.
Challenge Obsessive Thoughts Write down your obsessive
thoughts. Keep a pad and pencil on you, or type on a smartphone. When you
begin to obsess, write down all your thoughts or compulsions.
-
Keep writing as the OCD urges continue, aiming to record exactly what you’re
thinking, even if you are repeating the same phrases or the same urges over
and over.
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Writing it all down will help you see just how repetitive your obsessions
are
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Writing down the same phrase or urge hundreds of times will help it lose its
power
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Writing thoughts down is much harder work than simply thinking them, so your
obsessive thoughts are likely to disappear sooner
Get Help for OCD Thoughts If You Need It- OCD can get worse
if you feel weak and alone, so it s important to develop a good support
network. The more connected you are to other people, the less likely you are
to feel. And just talking to a caring person about your fears and desires will
make them seem less threatening.
Stay close to your family and friends- Obsessions and
compulsions can consume your life to the point of social isolation. Social
isolation, in effect, can worsen the symptoms of OCD. It is important to
invest in family and friends. Speaking face-to-face about your fears and
desires will make them feel less real and less threatening.
Remember that dealing with your symptoms is your responsibility
alone-
do not involve others in your therapy homework (unless your therapist tells
you to) or expect them to push you or motivate you. They won’t always be
there when you need them, but YOU are always there for YOU.
Do not get too impatient with your progress, or compare yourself
to anybody else, everyone goes at their own pace. Instead, try to focus on
carrying out each day’s therapy homework, one day at a time.
When you have a choice, always go toward the
anxiety, never away from it-
The only way to overcome fear is to face it. You cannot run away from your
thoughts, so you have no choice but to face them. If you want to recover, you
will have to do this.
Always remember that in
OCD
, the problem is not the anxiety — the problem is the compulsions.