Initially this did not stop me carrying out repeated actions, but I recognised that this was what was happening to me.
Once I started to recognise specific behaviours I started to analyse what the triggers were. For me it was all around checking and the number three I found that I had to check things three times. I realised that the most difficult things for me were locking things the front door and my car and switching things off the gas hob and the iron were the main things. Understanding this meant that I could start to plan how I would conquer my checking.
I now knew my main compulsions, so I had to do something about them, of course it will seem simple. You believe that you have left the front door unlocked so you check but you still find yourself having to check again. I looked for ways to mitigate the actions and to reinforce the fact that I had checked. Initially I started tying a knot in my handkerchief, this helped but was not enough so I created a simple checklist.
Symptoms, Treatment, and Self-Help
Gas off, yes, Iron off, yes, front door locked, yes. I would tick my notebook each day and could know that it had been done. Again, my compulsive behaviours did not immediately stop and I ended up initially having to tick the list three times. In time I could wean myself down, I had a list which I signed and dated so I only needed to check twice.
The first few times I cut down my routine was hell and I ended up going home at lunchtime. However, soon I was able to accept that the list was valid. I was changing my behaviour recognising that the sort of check lists I used for my job were equally as valid for my OCD. You need to understand that you cannot change your behaviour overnight, even with written lists I had to check and check again. I supported my change with relaxation techniques, carrying out simple breathing techniques and meditation.
This was particularly useful when I was panicking that I had not checked something three times. I would take myself away for a moment and calm myself down. Part of it was visualising what was actually the worst that could happen? If I left the door open it was as likely that nobody would walk in, if I did leave the gas on the likely worst thing that would happen would be that I would have a big gas bill!
I also approached my friends and my partner, telling them for the first time that I had OCD. Of course they had recognised the signs in my behaviour for a long time. They were happy to help me, supporting me and reassuring me when I worried about something. The support of others can make this journey much easier. I found that this would be almost impossible to do by myself. On reflection I wish I had gone to my doctor much sooner. I find, particularly when I am going through a very stressful time, that I will start carrying out OCD type behaviours.
Sometimes ridiculous things like finding that you have to step on a certain type of manhole cover there is no rhyme or reason to my condition! My action now is to recognise that I am doing this and to recognise it. I physically tell myself that I am carrying out an OCD action and force myself to stop, again this often not instant but I find that, with a greater awareness, I am able to control it.
If was to condense this down to three pieces of advice for people who may be suffering from OCD it would be these: Obsessive-compulsive disorder OCD is an anxiety disorder characterized by uncontrollable, unwanted thoughts and ritualized, repetitive 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. While you don't derive any sense of pleasure from performing these repetitive behaviors, they may offer some passing relief for the anxiety generated by the obsessive thoughts.
You may try to avoid situations that trigger or worsen your symptoms or self-medicate with alcohol or drugs. Obsessions are involuntary thoughts, images, or impulses that occur over and over again in your mind. 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.
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. 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 at least one hour per day , and interfere with your daily life and relationships.
Most people with obsessive-compulsive disorder have both obsessions and compulsions, but some people experience just one or the other. While the onset of obsessive-compulsive disorder usually occurs during adolescence or young adulthood, younger children sometimes have symptoms that look like OCD. No matter how overwhelming your OCD symptoms seem, 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. It might seem smart to avoid the situations that trigger your obsessive thoughts, but the more you avoid them, the scarier they feel.
Obsessive compulsive disorder (OCD) books & resources | Pegasus Health | Primary Health Services
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. 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.
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.
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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.
Brain Lock: Free Yourself from Obsessive-Compulsive Behavior
The longer you can delay the urge, the more it will likely change. Everyone has troubling thoughts or worries from time to time. But obsessive-compulsive disorder causes the brain to get stuck on a particular anxiety-provoking thought, causing it to play over and over in your head. 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.
Obsessive-Compulsive Disorder (OCD)
When you begin to obsess, write down all your thoughts or compulsions. Create an OCD worry period Rather than trying to suppress obsessions or compulsions, develop the habit of rescheduling them. Create a tape of your OCD obsessions Focus on one specific worry or obsession and record it to a tape recorder, laptop, or smartphone. Psychiatrist Jeffrey Schwartz, author of Brain Lock: Free Yourself from Obsessive-Compulsive Behavior, offers the following four steps for dealing with obsessive thoughts:.
A healthy, balanced lifestyle plays a big role in easing anxiety and keeping OCD compulsions, fears, and worry at bay.
See a Problem?
Exercise is a natural and effective anti-anxiety treatment that helps to control OCD symptoms by refocusing 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. Not only can anxiety and worry cause insomnia, but a lack of sleep can also exacerbate anxious thoughts and feelings. Avoid alcohol and nicotine. Alcohol temporarily reduces anxiety and worry, but it actually causes anxiety symptoms as it wears off.
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Similarly, while it may seem that cigarettes are calming, nicotine is actually a powerful stimulant. Smoking leads to higher, not lower, levels of anxiety and OCD symptoms. Accessing the Relaxation Response. While stress doesn't cause OCD, it 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.