Obsessive-Compulsive Disorder (OCD)

In addition, these thoughts trigger repeated actions or rituals that serve to “cope with” the aforementioned obsessions, called compulsions. Some examples of compulsions include: washing hands, religious behaviors (such as praying a written prayer exactly 15 times to prevent something bad from happening), and counting or checking things (e.g., making sure the door is locked, the gas is off, etc.).

Very often, they feel that “something bad” will happen if they do not carry out the compulsions, so they feel “forced” to perform them. This generates a lot of anxiety and distress, as they feel responsible for a possible misfortune.

They may become detached from daily life activities or avoid them completely due to fear of the obsessions or compulsive behaviors.

They may also experience difficulties with everyday tasks (cooking, cleaning, bathing, etc.) and suffer higher levels of anxiety.

Following some recommendations can help you “live with” or overcome Obsessive-Compulsive Disorder.

However, if recommendations are not enough and the disorder becomes more severe, you should see a psychologist or psychiatrist to complement these tips with other types of treatment (cognitive-behavioral therapy, pharmacological treatment).

Recommendations to help cope with or overcome your obsessions and compulsions:

• You must believe that you can overcome it and be determined to tackle your problem.
• You should learn to lose fear of your obsessive thoughts and allow your mind to think “silly” things without getting scared, as they pose no real danger.
• Regarding your rituals, you should change the way you perform them and be clear that the ultimate goal is to eliminate them.
• When you think that something bad will happen to you or a loved one if you don’t perform a ritual, realize that it is a completely irrational and false worry.
• You will experience anxiety for a while, but it will then decrease as if you had performed the ritual.
• Be aware that nothing bad happens when you feel the urge to perform the ritual and do not do it.
• Part of your brain recognizes that all this is “absurd” and that nothing bad can happen if you do not perform your rituals.
• Rituals calm you at the moment, but increase the problem in the medium and long term. Use distraction (call someone, go for a walk, relaxation techniques…) to reduce anxiety.
• Accept your irrational thoughts and leave them there without fighting them, seeing them as what they are —unpleasant thoughts— but understanding they pose no danger and will weaken until disappearing.
• Tell yourself: “It’s okay if I have obsessions; no matter how silly my thoughts are, nothing bad will happen.”
• Write down and record your “absurd” thoughts so you can listen to them repeatedly and realize they are completely false and harmless.
• Focus on your normal life; as you do so, unpleasant thoughts will gradually disappear.
• Do not feel guilty for having the obsession; accept it.

To help reduce or even eliminate compulsions or rituals:

• Postpone or delay the ritual; in the meantime, distract yourself with interesting things and pleasant activities (such as talking to someone, listening to your favorite music, playing with your pet, exercising…).
• Perform the ritual more slowly; you can help yourself by doing several slow diaphragmatic breaths.
• Change some aspect of the ritual: for example, if you used a particular soap, change the brand; if you repeatedly touched an object, touch another; if you performed the ritual in one room, do it in another; if you did it standing, do it sitting.
• Add a consequence of the ritual: each time you perform a ritual, you must complete an additional task unrelated to your compulsions. It should be something time- and effort-consuming to help you avoid performing the ritual. For example: if you perform the ritual, afterward you must drive for an hour, clean the house, take a 30-minute walk, or do 10 push-ups, etc.
• Exercise regularly, as it reduces anxiety and will help you have fewer obsessions and compulsions.