Do obsessive thoughts & compulsive behaviors disrupt your life? Learn more about this disorder or how online therapy can help you break free from OCD
OCD: Definition, Symptoms, Causes, & How to Break Free from It
We all have probably double-checked a number of things before leaving the house or going to bed. We might, for instance, check if we locked the door, turned off the stove, or closed the window. Some of us might have also played a past scenario or memory in our heads to double-check for mistakes or make sure that things are up to par.
It is normal to have these worries once in a while and be able to put them out of your mind. If you, on the other hand, find yourself consumed by some thoughts and behaviors to the point that they disrupt your daily life, you probably have obsessive-compulsive disorder (OCD). Counseling or OCD online therapy can help improve your symptoms, as well as break free from OCD.
What is OCD?
Obsessive-compulsive disorder (OCD) is a type of anxiety disorder that affects 2.5 million adults in the US and around 70 million people worldwide. It usually develops in late childhood or early adolescence and can become more severe over time if left untreated. OCD is also referred to as the “doubting disorder” as people with this disorder have chronic doubts about their behaviors, thoughts, or even who they are.
People with OCD experience persistent anxious or obsessive thoughts that are usually accompanied by compulsions or doing something repetitively to ease their anxiety. They recognize that their thoughts and behaviors are irrational or excessive but they cannot seem to break away from them. OCD has two main symptoms: obsessions and compulsions.
- Obsessions – refer to intrusive, unwanted, and unpleasant ideas, thoughts, or impulses that a person repeatedly thinks of.
- Compulsions – are repetitive behaviors that are hard to resist doing. They are done to relieve anxiety or prevent certain fears from happening.
What are the symptoms of OCD?
There are several symptoms involved, but the main ones are obsessions or obsessive thoughts and compulsions or compulsive behaviors.
Obsessions
Obsessive thoughts are usually disturbing or exaggerated thoughts that occur in the mind over and over again. Some common obsessions (thoughts) include:
- fear of contamination due to dirt, germs, or illnesses
- fear of hurting yourself, your children, or others (like causing death, illnesses, or accidents)
- excessive preoccupation with symmetry, certain patterns, and having things in order
- intrusive thoughts or images of a sexual or violent nature
- preoccupation or excessive doubts (such as turning off appliances, locking doors, etc.)
- too much concern about religious or moral ideas/issues
Compulsions
Compulsive behaviors are caused by intrusive or obsessive thoughts. Here are some common compulsions in people with OCD:
- excessive cleaning and washing of household items, food, vehicles, and others
- repeatedly checking things, such as locks, gas, taps, or light switches
- counting items or objects, repeating certain words, or doing pointless things to ease anxiety
- ordering and arranging things in a particular order
- skin picking and hair pulling, resulting in hair loss
- hoarding things, such as old newspapers, junk mail, or plastic containers
- praying too much or engaging in rituals because of religious fears
- reassurance seeking (due to feeling under threat or uncertain about things)
What causes OCD?
The exact cause of OCD is unknown or fully understood. A combination of biological and environmental factors is believed to play a role in its development. There are also a few theories about what causes this disorder, including:
- Genetics – Having a first-degree relative like a parent or a sibling, studies suggest, increases your risk of developing the disorder.
- Biological – Abnormalities in the brain chemistry, function, and structure have been observed in people with OCD. The disorder is also linked to irregular levels of serotonin, a naturally occurring chemical in the body that regulates mood, including anxiety and happiness.
- Environmental – There are cases where OCD can develop due to something that has happened to you in the past and something you’ve seen others do. You, for instance, may become a compulsive cleaner after catching an illness or be overly involved in rituals because that’s what your parents do.
People with OCD may also have other psychological disorders, including depression, anxiety disorder, attention deficit disorder/hyperactivity disorder (ADD/ADHD), eating disorder, substance abuse, or tic disorders (like Tourette Syndrome or TS).
How can online therapy help with OCD?
Cognitive behavioral therapy (CBT) is the gold standard treatment for OCD. It is commonly used to treat anxiety disorders and depression, but is also helpful in post-traumatic stress disorder, social phobias, eating disorders, and marital issues. CBT is a type of talking therapy that can help you deal with challenges by recognizing and changing negative thoughts and behavior patterns.
CBT can be done in person or online, which according to studies is an effective alternative to face-to-face treatment. OCD online therapy on Calmerry involves CBT to help you understand how your thoughts influence your actions, as well as teach you how to replace destructive thought patterns and behaviors with positive ones. CBT for OCD generally has two components:
- Exposure and response prevention – is both a component and type of CBT therapy. It involves repeated and gradual exposure to the source of your fear or obsession. ERP also teaches you ways to resist the urge to engage in your compulsive behaviors or rituals.
- Cognitive therapy – or CT, according to the Anxiety & Depression Association of America (ADAA), focuses on the meanings you attach to certain things and experiences that are often misinterpreted. It helps you understand that the brain is sending error messages and teaches you healthy ways of responding to these thoughts without turning to your compulsions.
Other treatments for OCD
Apart from CBT, there are also other treatments that can be used in managing or relieving the symptoms of obsessive-compulsive disorder.
- Family therapy – is used to promote awareness and understanding of OCD to reduce the problems or conflicts it causes in the household or family life. It can teach families how to help and support someone with OCD.
- Support groups or group therapy – this provides an opportunity to learn more about OCD and meet people dealing with the disorder. Interactions with those suffering from OCD can also provide additional support and encouragement and help people develop social networks.
- Medications – In some cases, antidepressants are used alongside therapy to treat OCD. Medication, however, is not recommended as an initial treatment for most people with OCD.
Self-help tips for OCD
In addition to OCD online therapy on Calmerry, there are also self-help tips you can try to manage your symptoms and improve both your mood and well-being. These include:
- Don’t always attach meaning to every thought and feeling – You don’t need to define, justify, or explain every thought that comes to mind, as well as every emotion you have. Sometimes, they are just a thought or feeling and that’s fine.
- Distract yourself or refocus your attention – Do something else like physical activity to focus your attention away from the urge to engage in compulsive behavior. You may also be glad to know that research found that aerobic exercise can reduce the severity of OCD symptoms.
- Write down obsessive thoughts – This can help you recognize how repetitive your obsessions are. Writing everything down or the same urges and phrases multiple times may help reduce their impact and somehow help make your obsessive thoughts disappear sooner.
- Set aside a schedule for worrying – Instead of suppressing your obsessions and compulsions, set aside a period for worrying. This is the time when you can focus on impulsive thoughts and urges, and not try to change or challenge them. When you have thoughts or urges during the day, write them down and postpone or save them for your worry period.
- Get support – Build a strong support system and always stay connected to family and friends. Talking to a trusted loved one or professional can make your urges and fears seem less scary. You can also try joining a support group to remind you that you’re not alone with your struggles.
OCD thoughts and urges may feel impossible to ignore but do take note that OCD is treatable. If you or someone you know is suffering from this disorder, you can always manage your symptoms with professional counseling like OCD online therapy on Calmerry, the right treatment plan, and a strong support system.