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Obsessive-Compulsive Disorder (OCD) Symptoms, Self-Help, and Treatment for Obsessions and Compulsions It’s normal, on occasion, to go back and double-check that the iron is unplugged or your car is locked. But if you suffer from obsessive-compulsive disorder (OCD), obsessive thoughts and compulsive behaviors become so excessive they interfere with your daily life. No matter what you do, you can’t seem to shake them. But help is available. With treatment and self-help strategies, you can break free of the unwanted thoughts and irrational urges and take back control of your life. What is obsessive-compulsive disorder (OCD)? Obsessive-compulsive disorder (OCD) is an anxiety disorder characterized by uncontrollable, unwanted thoughts and repetitive, ritualized behaviors you feel compelled to perform. If you have OCD, you probably recognize that your obsessive thoughts and compulsive behaviors are irrational—but even so, you feel unable to resist them and break free. Like a needle getting stuck on an old record, OCD causes the brain to get stuck on a particular thought or urge. For example, you may check the stove 20 times to make sure it’s really turned off, or wash your hands until they’re scrubbed raw. Understanding OCD obsessions and compulsions Obsessive-compulsive disorder is an anxiety disorder characterized by unwanted thoughts and repetitive, ritualized behaviors you feel compelled to perform. If you have OCD, you probably recognize that your obsessions and compulsions are irrational—but even so, you feel unable to resist them and break free. Recognizing obsessions and compulsions Obsessions are involuntary thoughts, images, or impulses that occur over and over again in your mind. You don’t want to have these ideas, but you can’t stop them. Unfortunately, these obsessive thoughts are often disturbing and distracting. Compulsions are behaviors or rituals that you feel driven to act out again and again. Usually, compulsions are performed in an attempt to make obsessions go away. For example, if you’re afraid of contamination, you might develop elaborate cleaning rituals. However, the relief never lasts. In fact, the obsessive thoughts usually come back stronger. And the compulsive rituals and behaviors often end up causing anxiety themselves as they become more demanding and time-consuming. This is the vicious cycle of OCD. Most people with obsessive-compulsive disorder fall into one of the following categories: - Washers are afraid of contamination. They usually have cleaning or hand-washing compulsions. - Checkers repeatedly check things (oven turned off, door locked, etc.) that they associate with harm or danger. - Doubters and sinners are afraid that if everything isn’t perfect or done just right something terrible will happen, or they will be punished. - Counters and arrangers are obsessed with order and symmetry. They may have superstitions about certain numbers, colors, or arrangements. - Hoarders fear that something bad will happen if they throw anything away. They compulsively hoard things that they don’t need or use. Signs and symptoms of OCD Just because you have obsessive thoughts or perform compulsive behaviors does NOT mean that you have obsessive-compulsive disorder. With OCD, these thoughts and behaviors cause tremendous distress, take up a lot of time, and interfere with your daily life and relationships. For example, you may check the stove 20 times to make sure it’s really turned off, or wash your hands until they’re scrubbed raw. Most people with obsessive-compulsive disorder have both obsessions and compulsions, but some people experience just one or the other. Obsessive thoughts Common obsessive thoughts in OCD include: - Fear of being contaminated by germs or dirt or contaminating others - Fear of losing control and harming yourself or others - Intrusive sexually explicit or violent thoughts and images - Excessive focus on religious or moral ideas - Fear of losing or not having things you might need - Order and symmetry: the idea that everything must line up “just right” - Superstitions; excessive attention to something considered lucky or unlucky Compulsive behaviors Common compulsive behaviors in OCD include: - Excessive double-checking of things, such as locks, appliances, and switches - Repeatedly checking in on loved ones to make sure they’re safe - Counting, tapping, repeating certain words, or doing other senseless things to reduce anxiety - Spending a lot of time washing or cleaning - Ordering or arranging things “just so” - Praying excessively or engaging in rituals triggered by religious fear - Accumulating “junk” such as old newspapers or empty food containers The link between hoarding and OCD The compulsive behavior of hoarding—collecting and keeping things with little or no use or value—is a common symptom of people with OCD. However, people with hoarding symptoms are more likely to also be suffering from other disorders, such as depression, PTSD, compulsive buying, kleptomania, ADHD, skin picking, or tic disorders. Obsessive-compulsive disorder symptoms in children While the onset of obsessive-compulsive disorder usually occurs during adolescence or young adulthood, younger children sometimes have symptoms that look like OCD. However, the symptoms of other disorders, such as ADHD, autism, and Tourette’s syndrome, can also look like obsessive-compulsive disorder, so a thorough medical and psychological exam is essential before any diagnosis is made. Self-help for OCD tip 1: Invest in self care Your lifestyle plays a big role in how you feel; it can help you manage your anxiety and function better. Exercise regularly Exercise is a natural and can be a highly effective anti-anxiety treatment. It can help control OCD symptoms by strengthening your nervous system helping you to refocus your mind when obsessive thoughts and compulsions arise. For maximum benefit, try to get 30 minutes or more of aerobic activity on most days. Ten minutes several times a day can be as effective as one longer period especially if you pay mindful attention to the movement process. Stay connected to family and friends Obsessions and compulsions can consume your life to the point of social isolation. In turn, social isolation will aggravate your OCD symptoms. It’s important to invest in relating to family and friends. Talking face-to-face about your worries and urges can make them feel less real and less threatening. Get enough sleep Not only can anxiety and worry cause insomnia, but a lack of sleep can also exacerbate anxious thoughts and feelings. When you’re well rested, it’s much easier to keep your emotional balance, a key factor in coping with anxiety disorders such as OCD. Practice relaxation techniques Stress can trigger symptoms or make them worse. Mindful meditation, yoga, deep breathing, and other relaxation techniques can help lower your overall stress and tension levels and help you manage your urges. For best results, practice a relaxation technique regularly. Recognize the role trauma may play in your OCD In some people, OCD symptoms such as compulsive washing or hoarding are ways of coping with trauma. If you have post-traumatic OCD, cognitive approaches may not be effective until underlying traumatic issues are resolved. Tip 2: Learn how to resist OCD rituals If you have OCD, there are many ways you can help yourself. One of the most powerful strategies is to eliminate the compulsive behaviors and rituals that keep your obsessions going. Don’t avoid your fears It might seem smart to avoid the situations that trigger your obsessive thoughts, but the more you avoid them, the scarier they feel. Instead, expose yourself to your OCD triggers, then try to resist or delay the urge to complete your relief-seeking compulsive ritual. If resistance gets to be too hard, try to reduce the amount of time you spend on your ritual. Each time you expose yourself to your trigger, your anxiety should lessen and you’ll start to realize that you have more control (and less to fear) than you think. Refocus your attention When you’re experiencing OCD thoughts and urges, try shifting your attention to something else. - You could exercise, jog, walk, listen to music, read, surf the web, play a video game, make a phone call, or knit. The important thing is to do something you enjoy for at least 15 minutes, in order to delay your response to the obsessive thought or compulsion. - At the end of the delaying period, reassess the urge. In many cases, the urge will no longer be quite as intense. Try delaying for a longer period. The longer you can delay the urge, the more it will likely change. Anticipate OCD urges By anticipating your compulsive urges before they arise, you can help to ease them. For example, if your compulsive behavior involves checking that doors are locked, windows closed, or appliances turned off, try to lock the door or turn off the appliance with extra attention the first time. - Create a solid mental picture and then make a mental note. Tell yourself, “The window is now closed,” or “I can see that the oven is turned off.” - When the urge to check arises later, you will find it easier to re-label it as “just an obsessive thought.” Tip 3: Challenge obsessive thoughts Obsessive-compulsive disorder causes the brain to get stuck on a particular anxiety-provoking thought. The following strategies can help you get unstuck. Write down your obsessive thoughts or worries Keep a pad and pencil on you, or type on a laptop, smartphone, or tablet. 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’re repeating the same phrases or the same urges over and over. - Writing it all down will help you see just how repetitive your obsessions are. - Writing down the same phrase or urge hundreds of times will help it lose its power. - Writing thoughts down is much harder work than simply thinking them, so your obsessive thoughts are likely to disappear sooner. Create an OCD worry period Rather than trying to suppress obsessions or compulsions, develop the habit of rescheduling them. - Choose one or two 10-minute “worry periods” each day, time you can devote to obsessing. Choose a set time and place (e.g. in the living room from 8:00 to 8:10 a.m. and 5:00 to 5:10 p.m.) that’s early enough it won’t make you anxious before bedtime. - During your worry period, focus only on negative thoughts or urges. Don’t try to correct them. At the end of the worry period, take a few calming breaths, let the obsessive thoughts or urges go, and return to your normal activities. The rest of the day, however, is to be designated free of obsessions and compulsions. - When thoughts or urges come into your head during the day, write them down and “postpone” them to your worry period. Save it for later and continue to go about your day. - Go over your “worry list” during the worry period. Reflect on the thoughts or urges you wrote down during the day. If the thoughts are still bothering you, allow yourself to obsess about them, but only for the amount of time you’ve allotted for your worry period. Create a tape of your OCD obsessions Focus on one specific worry or obsession and record it to a tape recorder, laptop, or smartphone. - Recount the obsessive phrase, sentence, or story exactly as it comes into your mind. - Play the tape back to yourself, over and over for a 45-minute period each day, until listening to the obsession no longer causes you to feel highly distressed. - By continuously confronting your worry or obsession you will gradually become less anxious. You can then repeat the exercise for a different obsession. Treatment for OCD The treatment for OCD with the most research supporting its effectiveness is cognitive-behavioral therapy. Cognitive-behavioral therapy for obsessive-compulsive disorder involves two components: 1) exposure and response prevention, and 2) cognitive therapy. Exposure and response prevention for OCD Exposure and response prevention involves repeated exposure to the source of your obsession. Then you are asked to refrain from the compulsive behavior you’d usually perform to reduce your anxiety. For example, if you are a compulsive hand washer, you might be asked to touch the door handle in a public restroom and then be prevented from washing up. As you sit with the anxiety, the urge to wash your hands will gradually begin to go away on its own. In this way, you learn that you don’t need the ritual to get rid of your anxiety—that you have some control over your obsessive thoughts and compulsive behaviors. Studies show that exposure and response prevention can actually “retrain” the brain, permanently reducing the occurrence of OCD symptoms. Cognitive therapy The cognitive therapy component for obsessive-compulsive disorder focuses on the catastrophic thoughts and exaggerated sense of responsibility you feel. A big part of cognitive therapy for OCD is teaching you healthy and effective ways of responding to obsessive thoughts, without resorting to compulsive behavior. Other OCD treatments In addition to cognitive-behavioral therapy, the following treatments are also used for OCD: - Medication – Antidepressants are sometimes used in conjunction with therapy for the treatment of obsessive-compulsive disorder. However, medication alone is rarely effective in relieving the symptoms of OCD. - Family Therapy – Because OCD often causes problems in family life and social adjustment, family therapy is often advised. Family therapy promotes understanding of the disorder and can help reduce family conflicts. It can also motivate family members and teach them how to help their loved one. - Group Therapy – Group therapy is another helpful obsessive-compulsive disorder treatment. Through interaction with fellow OCD sufferers, group therapy provides support and encouragement and decreases feelings of isolation. Helping a loved one with OCD The way you react to your loved one’s OCD symptoms has a big impact. Negative comments or criticism can make OCD worse, while a calm, supportive environment can help improve the outcome of treatment. Try to be as kind and patient as possible. Tips for helping a friend or family member with OCD Avoid making personal criticisms. Remember, your loved one’s OCD behaviors are symptoms, not character flaws. Don’t scold someone with OCD or tell them to stop performing rituals. They can’t comply, and the pressure to stop will only make the behaviors worse. Do not play along with your loved one’s OCD rituals. Helping with rituals will only reinforce the behavior. Support the person, not their rituals. Keep communication positive and clear. Communication is important so you can find a balance between supporting your loved one and standing up to the OCD and not further distressing your loved one. Find the humor. Laughing together over the funny side and absurdity of some OCD symptoms can help your loved one become more detached from the disorder. Just make sure your loved one feels respected and in on the joke. If you need powerful social and emotional skills that help you reduce stress and anxiety, read FEELING LOVED. Has this article helped you? Creating, publishing and updating HelpGuide is expensive. We have no advertising or corporate sponsors and need donations to continue to improve and publish the website. More help for anxiety - How to Stop Worrying: Self-Help Strategies for Relief from Anxieties, Worries, and Fears - Benefits of Mindfulness: Practices for Improving Emotional and Physical Well-Being - Stress Relief in the Moment: Using Your Senses to Quickly Change Your Response to Stress Resources and references General information about obsessive-compulsive disorder Obsessive-Compulsive Disorder: An Information Guide – Guide to the symptoms, causes, and treatment of OCD for people with the disorder and their loved ones. (Centre for Addiction and Mental Health) OCD Guides – Download PDF guides for adults, teens, college students, and parents of children with OCD. The guides offer encouraging information about OCD and its treatment. (OCD Chicago) What You Need to Know About Obsessive Compulsive Disorder (PDF) – Learn all about obsessive-compulsive disorder, including the signs, symptoms, and how it's treated. (International OCD Foundation) OCD in children Obsessive-Compulsive Disorder in Children – Guide to obsessive-compulsive disorder in children, including common symptoms and behaviors. (KidsHealth) Self-help and helping a loved one with OCD What to Do During Obsessing and Stopping Your Compulsions – Offers self-help skills you can practice on your own and use to combat obsessions and compulsions. (Anxieties.com) Family, Friends and Carers – Information on how to take care of yourself while helping a loved one with obsessive-compulsive disorder. (OCD UK) Help for Partners and Families – Advice on how to support a loved one with obsessive-compulsive disorder. (Centre for Addiction and Mental Health) Treatment How to Find the Right Therapist – Guide to finding professional help for obsessive-compulsive disorder. Includes questions to ask a potential therapist. (International OCD Foundation) OCD Medication Information – Information on approved medications for OCD. (Beyond OCD) Support groups for obsessive-compulsive disorder (OCD) Find a Support Group – A searchable database of OCD support groups. (International OCD Foundation) What other readers are saying “I just want to commend you for the best up-to-date and comprehensive information I've seen online regarding OCD. I am an OCD awareness advocate as my son recovered from severe OCD several years ago. My goal is to get the word out that OCD, no matter how severe, is treatable.” ~ Florida “I have had OCD and anxiety problems . and sometimes it is such a seemingly hopeless, uphill struggle. This article is truly a Godsend, with all the advice you have so graciously doled out for free.” ~ Texas “Your article has helped so much. I lose myself in my OCD sometimes. It’s ruined so many moments of my life, which then makes me feel like a bad person. I go above and beyond to help people and animals and I’m still so hard on myself for my OCD. This article really helped.” ~ New York
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Opsesivno kompulzivni poremećaj (OCD) – uzroci, simptomi i liječenje Opsesivno kompulzivni poremećaj (OCD) karakteriziraju nerazumne misli i strahovi (opsesije), koje osobu tjeraju na ponavljajuće prisilno (kompulzivno) ponašanje. Osobe s opsesivno kompulzivnim poremećajem osjećaju potrebu za obavljanjem prinudnih djela u nastojanju da olakšaju svoje stresne osjećaje. Kod opsesivno kompulzivnog poremećaja, osoba može, ali i ne mora biti svjesna da opsesija nije razumna. Neke osobe takvo prisilno ponašanje ignoriraju, a druge ga pokušavaju zaustaviti. No, kod većine osoba to samo povećava tjeskobu i anksioznost. Jedan primjer opsesivno kompulzivnog poremećaja je strah od bakterija, koji dovodi do nerazumno čestog pranja ruku, sve dok ruke nisu bolne i ispucale. Unatoč naporima da se osoba oslobodi takvih misli, one se konstantno vraćaju. To dovodi do, u jednu ruku, ritualnog ponašanja i začaranog kruga koji je karakterističan za OCD. Simptomi se, dakle, manifestiraju kao opsesija (u primjeru strah od bakterija), a kao posljedica toga i kompulzivno ponašanje (pranje ruku). Moguće je da osoba s OCD-om doživljava samo opsesiju, ili samo kompulzivno ponašanje. Simptomi opsesivno kompulzivnog poremećaja Opsesivno kompulzivni poremećaj obično uključuje i opsesiju i prisilno tj. kompulzivno ponašanje, no, kao što smo već naveli, moguće je da se kao simptom manifestira samo jedno od toga. Otprilike jedna trećina osoba s opsesivno kompulzivnim poremećajem također ima poremećaje koji uključuju iznenadne, kratke, isprekidane pokrete ili zvukove (tikove). Simptomi opsesivnog ponašanja Kod OCD-a se simptomi opsesije ponavljaju u vidu upornih i neželjenih misli ili slika u glavi koje uzrokuju bol i tjeskobu. Opsesivne misli se obično javljaju kada osoba pokušava misliti ili raditi druge stvari, a najčešće dovode do toga da ih se osoba pokušava riješiti ponavljanjem određenog kompulzivnog (prisilnog) ponašanja. Primjer opsesivnog ponašanja su već navedeni strah od bakterija, potreba da sve stvari budu simetrično posložene, neželjene misli koje mogu uključivati i agresiju, seksualna, vjerska ili druga pitanja, strah od rukovanja, stalno provjeravanje jesu li zaključana vrata, isključen štednjak i sl. Simptomi kompulzivnog ponašanja Kompulzivno ponašanje uključuje ponavljajuće ponašanje koje je potaknuto opsesijom ili nagonima. Ovo ponavljajuće ponašanje ima za svrhu smanjiti tjeskobu vezanu za opsesiju ili sprječavanje loših stvari koje bi se mogle dogoditi. Takvi strahovi gotovo nikada nisu racionalni. Simptomi obično počinju postupno i imaju tendenciju da se razlikuju u težini tijekom života, a pogoršavaju se kada osoba proživljava stresne trenutke. OCD se smatra cjeloživotnim poremećajem i može biti vrlo težak. Većina odraslih priznaje da njihove opsesije i kompulzivno ponašanje nemaju smisla, ali to nije uvijek slučaj. Djeca obično ne razumiju da je takvo ponašanje nešto što nije u ispravno. Primjer kompulzivnog ponašanja je stalno pranje ruku, odjeće, zubi i sl., stalno provjeravanje jesu li vrata zaključana, brojanje u određenim obrascima, ponavljanje riječi ili fraza, raspoređivanje stvari po točno određenom uzorku, čuvanje nepotrebnih stvari, čupanje kose i sl. Kada posjetiti liječnika? Postoji razlika između toga da ste perfekcionist i da imate OCD. Misli kod ovog poremećaja nisu samo prekomjerna briga o stvarima u životu, već puno više od toga. Možda imate stalnu potrebu da vaši podovi u kući budu čisti tako da se s njih može doslovno jesti, ali to ne mora nužno značiti da imate OCD. Ako vaše opsesije ili kompulzivno ponašanje utječu na kvalitetu vašeg života i stvaraju vam tjeskobu, razgovarajte s vašim liječnikom. Terapija može pomoći, ali važno je potražiti pomoć prije nego što simptomi postanu vrlo ozbiljni. Uzroci opsesivno kompulzivnog poremećaja Uzroci opsesivno kompulzivnog poremećaja nisu potpuno razjašnjeni. Glavne teorije uključuju: - Biologija – OCD može biti posljedica promjena u vašem tijelu ili moždanim funkcijama. Također, može imati kenetsku komponentu, ali specifični gen se tek treba identificirati. - Okolišni čimbenici – u nekim slučajevima, okidač za OCD mogu biti okolišni čimbenici, kao što je infekcija, bolest i sl. Međutim, potrebna su daljnja istraživanja kako bi se to potvrdilo. Liječenje opsesivno kompulzivnog poremećaja Na žalost, ne postoji lijek za opsesivno kompulzivni poremećaj. Međutim, simptomi se mogu staviti pod kontrolu, tako da osoba može voditi normalan svakodnevni život. Kod opsesivno kompulzivnog poremećaja, dva su glavna tretmana psihoterapija i lijekovi. Najčešće se koristi kombinacija jer je u tom slučaju liječenje najučinkovitije. Psihoterapija kod opsesivno kompulzivnog poremećaja Vrsta terapije koja pokazuje najbolje rezultate je terapija izlaganja i prevencije reakcije. Ova terapija uključuje postupno izlaganje opsesiji, kao što je prljavština, te učenje osobe kako da se na zdrav način nosi s tjeskobom. Ova terapija traži puno truda i prakse, ali može pomoći u povećanju kvalitete života. Lijekovi kod opsesivno kompulzivnog poremećaja Određeni lijekovi mogu pomoći osobama s OCD-om, a obično se počinje s antidepresivima. Ponekad je potrebno isprobati nekoliko lijekova prije nego što se pronađe onaj koji najbolje kontrolira simptome, a liječnik može preporučiti i kombinaciju određenih lijekova. Važno je da nikada ne prestajete uzimati lijekove bez razgovora s liječnikom, čak i ako se osjećate bolje – možda ćete imati recidiv OCD simptoma. Općenito, cilj terapije lijekovima je učinkovito kontrolirati znakove i simptome, uz uzimanje najmanje moguće doze lijekova.