OCD: Struggles & Supportive Strategies
OCD
The term Obsessive Compulsive Disorder (OCD), is often visualized as someone with cleaning and perfecting tendencies. Because of pop culture, many envision someone washing their hands multiple times of the day or making everything orderly and pristine. However, there are several unknown parts to OCD, leading someone walking out the day to day struggles to feel isolated and at a loss of how to support themselves. Because of intense levels of anxiety, people with OCD often fear disclosing more to even loved ones, due to being seen as abnormal or judged. If understood more clearly, learning about the unspoken areas, helps to lean into authenticity with self or others; validation; release of fear and shame; and discover solutions.
Struggles
*Analyzation-OCD digs into find an answer, to control and look for certainty. A person is easily drawn into a search and seek mission to “figure out a problem.”
*Anxiety about Harming Others-Intense fear and intrusive thoughts may surface about harming others in some way. In-turn, such thoughts may lead to complete avoidance of a person or situation. A typical scenario involves worrying about the idea of running over someone while driving. This is particularly challenging when someone with OCD experiences a high traffic and populated area.
*Body Hyperawareness-Such a heightened awareness and obsession about the body, may lead to struggles with eating disorders. However, the concept may manifest in simple areas of body functioning like a concern for swallowing, heartrate, or sweating.
*Confessing-There is a tendency to confess shortcomings/sins to people close to them.
*Emotional Contamination-When someone feels plagued with a fear of being exposed to an emotional difficulty. For example, someone with OCD may distance themselves from someone experiencing a relationship break-up, to avoid the same situation.
*Death-Often, people with OCD worry about their own death or the death of a loved one. Intrusive thoughts come up, which leads a person to check frequently on a loved one, become sensitive about safety, write up a will or avoid one, and/or research life after death experiences.
*Lateness-Due to slower pace and rituals, those with OCD find themselves showing up late to activities, work, and school.
*Noises-Some sounds maybe bothersome and emotionally stressful. For instance, sounds of chewing or clicking maybe unsettling, causing irritation or anger.
*Numbers-Magical thinking often shows up in the mind of an OCD person. Certain “lucky” numbers may correlate with compulsions too. Perhaps the magic number is five, and they convince themselves to check the front door five times before leaving their home.
*Perfectionism-Although “getting it right” is part of what many people already know about OCD, there are several layers. Due to the drive of perfection, some may not just make sure everything is in place but take constructive feedback as a failure.
*Reassurance-OCD longs to live in the world of absolute certainty. People often report needing reassurance from others or through multiple checks to validate their choices and decisions.
*Refereeing-Often life is full of unfair/unjust moments. A person struggling with OCD though may over focus on such moments and be unable to let go when something happens to them or someone else. They may feel compelled to challenge an unfair person or constantly share with others about the injustice happening.
*Rereading and Rewriting-For individuals with OCD, there is a strong pull to review information over and over again. A simple text or e-mail may send someone with OCD into a loop of checking and redoing.
Strategies
The idea is to become calmer and more comfortable when obsessions and compulsions arise. Strategies supporting someone with OCD include:
Self-compassion-Instead of criticism and tearing down oneself, practice showing up with kindness and gentleness like a supportive friend.
Acceptance-Just simply embrace ALL thoughts (difficult and loving) without trying to evaluate or resist them. Leaves Down the Stream is a helpful meditation technique to start with!
Journal Prompts-Explore thoughts and feelings by writing down negative/intrusive ones, unfair situations, sensitivities, grateful moments, wins/success, supportive areas of change/growth, etc. to track everything. Instead of holding back, open up about personal experiences.
Refocus Attention-To ground oneself in the moment, move attention away from obsessions and compulsions and towards places of reset like running in place, stretching, mantras/phrases of encouragement, or tuning into one of your five senses in the moment to stay in the present.
Values Clarification Exercise-The challenge is to look at different values across various domains of one’s life.
Noise Cancellation-Take note of triggering sounds or environments and set boundaries around them. Use noise cancelling headphones to subdue or prevent intense, overpowering sounds.
Exposure and Response (ERP)-The idea of ERP is to expose oneself to a situation(s) that results in an obsession without engaging in a compulsion. To start, build an OCD ladder, by writing down all fears and triggers. Afterwards, arrange each one from least to greatest on a ten-rung ladder. Gradually, confront each one at a personal pace!
OCD is multifaceted and quite complex! As a person moves towards supporting themselves or others, a therapist maybe helpful in guiding the road ahead. If you or someone you know is seeking further care, reach out and let Know Your Worth Counseling and Wellness support the next part of the journey!
OCD Journal Questions/Reflections
How can you show-up right now with compassion, kindness, and understanding for self?
What environments or situations trigger obsessive/compulsive behaviors?
Where have you been in a loop today?
Describe the most dominant intrusive thoughts and the impact on your life.
What strategies are effective, when working through obsessive/compulsive moments?
Resources on OCD
Overcoming Unwanted Intrusive Thoughts: A CBT-Based Guide to Getting over Frightening, Obsessive, or Disturbing Thoughts, Sally M. Winston PsyD & Martin N. Seif PhD Relationship OCD: A CBT-Based Guide to Move Beyond Obsessive Doubt, Anxiety, and Fear of Commitment in Romantic Relationships, Sheva RajaeeThe Mindfulness Workbook for OCD: A Guide to Overcoming Obsessions and Compulsions Using Mindfulness and Cognitive Behavioral Therapy, Jon Hershfield MFT & Tom Corboy MFT. The Self-Compassion Workbook for OCD: Lean into Your Fear, Manage Difficult Emotions, and Focus On Recovery, Kimberly Quinlan & Jon Hershfield 
