Obsessive-compulsive disorder is characterized by obsessive thoughts, fears, and the behaviors that arise with these thoughts and fears.The two normally present together as the behavior emerges as an irrational way of dealing with the scary thoughts.Therapy, understanding, and self-help methods can be used to manage this disorder.
Step 1: You can choose a therapist.
There is a therapist that has experience with OCD.To find a psychologist, you can either ask your regular physician, get a referral from family or friends, or use the American Psychological Association's psychologist locator.
Step 2: Get a diagnosis for obsessive-compulsive disorder.
There are other problems that have the same symptoms as OCD, so it's important to see a professional for a diagnosis.A mental health professional should conduct the diagnosis if you are referred by your physician.There are two groups of symptoms.There are constant, tenacious and undesirable thoughts that cause feelings of anguish or apprehension.Even though you try to avoid them or shut them down, you may still feel them popping up.In order to cope with the concern linked to obsessions, you must performpulsion symptoms.The behaviors that supposedly prevent the fear from coming true are often seen as rules or rituals.Those who fear contamination and the spread of dirt usually have cleaning or hand-washing compulsions.Others look at things like the door is locked or the oven is turned off.Potential danger is what they associate with.Something terrible will happen to someone if everything isn't done right.People become obsessed with order and symmetry.They have superstitions about certain orders.Some people are afraid that bad things will come if they throw things away.They keep things around that they don't need because of this.Compulsive Hoarding is a condition.If you have compulsions on most days for at least two weeks, you can be diagnosed with OCD.If your obsessions and compulsions have a significant impact on your daily life, you may be diagnosed with OCD.
Step 3: If you want to control your behaviors, you need to work with a therapist.
Exposure and response prevention is the focus of this type of therapy, which means that your therapist will expose you to the things that you fear and help you come up with healthy ways to deal with them.Therapy sessions can be one-on-one, family therapy, or group sessions.
Step 4: It's a good idea to talk to your doctor about finding a medication.
This may be a process of trial and error, and in some cases, you may find that a combination of drugs is more effective than one drug alone.There are a number of drugs that are prescribed like escitalopram, paroxetine, and fluoxetine.The drugs increase the activity of the neurotransmitter that helps balance mood and lower stress.The FDA has approved the tricyclic antidepressant (TCA) clomipramine for treating obsessive-compulsive disorder.Because they have less adverse side effects, they are usually prescribed over clomipramine.Don't stop taking your medication without consulting the doctor.This can cause you to have a relapse of your symptoms.
Step 5: The vicious cycle of OCD can be learned.
When an unpleasant thought pops up in your mind, it can lead to an extreme interpretation of that thought, which may mean that you are an evil person who can harm others through carelessness.A lot of anxiety will be created by this thought pair.You act to make sure that the thought doesn't come true because of anxiety.You can wash your hands every time you touch something and say a prayer for your loved ones.The bad thought arises more and more frequently as a result of performing this ritual, from trying too hard not to think it.The cycle of OCD is vicious.The main points of ERP are exposing yourself to situations that bring on obsessions and then not engaging in the unhelpful coping strategy.If your OCD is severe, you should seek professional help.
Step 6: You need to identify your triggers.
Triggers are things that bring on obsessions and compulsions.In order to practice resisting doing the behavior, you need to know what triggered you in the first place.You can use this form to keep track of what triggered you.
Step 7: Write out your fear hierarchy.
After tracking your obsessions and compulsions for a week, rank all of the scary situations that you fear the most.Being at your parent's house might be low on the hierarchy.You only get a fear level of 10 if you go there.If you use a public restroom, you may rank very high on the hierarchy and cause you an 8 or 9 level fear.If you have different groups oftriggers, use different fear hierarchies.All of the situations you fear relating to a fear of disease would go in one hierarchy and the other would be related to preventing a disaster.
Step 8: Face your fear.
If you want to get exposure to work, you need to resist carrying out your compulsions during or after the exposure.If you face your fear without the compulsions that go along with it, you will be better off.Ask someone you trust to show you how to do the task.If you have been performing compulsions for some time and don't remember how to face a feared situation, learning from their behavior is helpful.It is possible for hand-washers to ask relatives about their hand washing habits to get a better idea of how to wash their hands.If completely resisting a compulsion proves too difficult, try to delay acting on the compulsion rather than not doing it at all.Gradually prolonging the delay will allow you to leave the action behind.If you end up performing a compulsion, try to re-expose yourself to the same feared situation immediately, and repeat the practice until your fear decreases.Continue this repetition until your fear drops from an "8" to a "4" and then leave the house again.
Step 9: Exposure should be moved forward.
When you are done with an exercise, you can move on to the next one.You only feel slight anxiety when you wait 5 minutes after leaving the house to check your appliances.You can try to wait 8 minutes.Even when you feel very anxious, your fear will slowly level off.If you don't respond to the fear, it will go away on its own.If you need help with exposure, you should not hesitate to ask for it from people in your life.
Step 10: Don't forget to track your thoughts.
If you want to challenge some of the interpretations you give to your obsessions, you have to know what they are.Tracking your obsessions and meanings is the best way to do this.You can use this form to record three obsessions per day for a week.You can record the situation that brings on your obsessions and obsessive thoughts.When did you first think about this?When did you first experience it?When the obsession happened, record all your emotions.Rate the intensity of your emotions on a scale from 0 to 10, as intense as you can imagine.
Step 11: Take a look at your interpretations of obsessive thoughts.
Track the meanings you give to the thoughts you are tracking.To figure out your interpretations, ask yourself the following questions: What is upsetting about this obsession?What does this obsession say about me?If I didn't act on this obsession, what kind of person would I be?If I don't act on this thought, what will happen?
Step 12: Don't accept your interpretations.
Your knee-jerk thoughts are not realistic if you challenge these interpretations.Your interpretations are not helpful in guiding you toward resolving the problems these thoughts pose.What evidence do I have for and against this interpretation?What are the advantages and disadvantages of this type of thinking?I don't know if I am confusing a thought of my own with a fact.Is my interpretation accurate or realistic?Is my thought going to come true?Is the possibility an absolute certainty?Is my predictions based on my feelings?A friend would agree that the scenario in my head is likely to happen.Is there a better way to look at this situation?
Step 13: You can learn realistic thinking methods.
Obsessive Compulsive Disorder sufferers often see confused ways of thinking.Catastrophizing is when you are certain that the worst-case scenario will come to pass.Tell yourself that the worst-case is very rare.There is a trap that causes you to only see the bad and ignore the good.Do you know what parts of a situation you are failing to take into account?It's called over-generalization because it exaggerates one situation to all others.Counter-evidence is when you were very clever or caught and improved an error.Black-and-white thinking means that situations can be either success or failure.If you fail to wash your hands one time, you are a bad person.Try shutting black-and-white thinking down by taking a serious look at whether or not you have produced any bad effects and reminding yourself that this is not the time to make an absolute judgement about your personality.You can find more traps here.
Step 14: Don't blame yourself.
Having unpleasant or unwanted thoughts is not something you can control.These thoughts do not have any effect outside of your mind.Your thoughts have no bearing on who you are as a person.
Step 15: There is a connection between OCD and lifestyle habits.
Stress can cause symptoms of OCD to become more difficult to manage and overcome.Any lifestyle changes you can make that keep stress at bay will make it more likely that you will be able to relax.
Step 16: Foods rich in Omega 3 are good to eat.
The same neurotransmitters that are affected by pharmaceutical drugs can be increased by using Omega 3 fatty acids.These foods help manage anxiety.Foods that are rich in Omega 3 are more likely to be favored over supplements.Tofu, cauliflower, and winter squash are included.
Step 17: Eat and drink with moderation.
Serotonin is produced in your brain.Coffee and coffee-flavored ice cream, green tea, Colas Chocolate and cocoa products are some of the foods and drinks that contain caffeine.
Step 18: It is possible to exercise regularly.
Exercising can improve your cardiovascular and muscle strength, as well as help to combat anxiety and obsessive-compulsive tendencies.When you exercise, you boost your body's production of endorphins, which are hormones that are responsible for elevating your mood, reducing anxiety, and fighting depression.Five times a week, try to exercise for at least 30 minutes.Running, biking, lifting weights, swimming, and rock climbing are examples of healthy exercise.
Step 19: You should spend more time outside.
One of the benefits of sunlight is that it stops nerve cells from absorbing it.You can kill two birds with one stone if you exercise in the sun.
Step 20: It is possible to deal with stress.
You are more likely to see an increase in your symptoms when you are stressed.The mental and physical methods to reduce stress are beneficial.Making long-term healthy lifestyle changes, like diet and exercise, using to-do lists, practicing progressive muscle relaxation, and learning to identify sources of stress are some examples.
Step 21: Join a support group.
There are support groups for people with similar problems.You can talk to people who can relate to your struggles in these groups.The support groups are good for reassuring and reducing feelings of isolation.Talk to your doctor or therapist about support groups.You can use an online search to find support groups near you.