OCD is a health condition like any other, so there's nothing to feel ashamed or embarrassed about. Having OCD does not mean you're "mad" and it's not your fault you have it.
You can also find mental health apps and tools in the NHS apps library. If you think a friend or family member may have OCD, try talking to them about your concerns and suggest they get help.
It's unlikely OCD will get better without proper treatment and support. There are some effective treatments for OCD that can help reduce the impact it has on your life.
CBT will usually have an effect quite quickly. It can take several months before you notice the effects of treatment with SSRIs, but most people will eventually benefit. Some people may be referred to a specialist mental health service for further treatment. It's not clear what causes OCD. A number of different factors may play a part, including:.
Living with OCD can be difficult. And just talking to an understanding person about your worries and urges can make them seem less threatening.
Stay connected to family and friends. Obsessions and compulsions can consume your life to the point of social isolation. In turn, social isolation will aggravate your OCD symptoms. Talking face-to-face about your worries and urges can make them feel less real and less threatening.
Join an OCD support group. OCD support groups enable you to both share your own experiences and learn from others who are facing the same problems. Physical exercise and connecting with another person face-to-face are two very effective ways to calm your nervous system.
You can also:. Quickly self-soothe and relieve anxiety symptoms by making use of one or more of your physical senses —sight, smell, hearing, touch, taste—or movement. You might try listening to a favorite piece of music, looking at a treasured photo, savoring a cup of tea, or stroking a pet.
Practice relaxation techniques. 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, try practicing a relaxation technique regularly.
A healthy, balanced lifestyle plays a big role in easing anxiety and keeping OCD compulsions, fears, and worry at bay. Exercise regularly. 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.
Get enough sleep. 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. 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.
Cognitive-behavioral therapy is the most effective treatment for obsessive-compulsive disorder and generally involves two components:. Antidepressants are sometimes used in conjunction with therapy for the treatment of obsessive-compulsive disorder.
However, medication alone is rarely effective in relieving the symptoms. Family Therapy. Since OCD often causes problems in family life and social adjustment, family therapy can help promote understanding of the disorder and reduce family conflicts.
It can also motivate family members and teach them how to help their loved one with OCD. Group Therapy. Through interaction with fellow OCD sufferers, group therapy provides support and encouragement and decreases feelings of isolation. In some people, OCD symptoms such as compulsive washing or hoarding are ways of coping with trauma.
If you have post-traumatic OCD, cognitive approaches may not be effective until underlying traumatic issues are resolved. Negative comments or criticism can make OCD worse, while a calm, supportive environment can help improve the outcome of treatment. Avoid making personal criticisms. Be as kind and patient as possible. Each sufferer needs to overcome problems at their own pace. Support the person, not their compulsions. Keep communication positive and clear.
Communication is important so you can find a balance between supporting your loved one and standing up to the OCD symptoms and not further distressing your loved one.
Find the humor. Laughing together over the funny side and absurdity of some OCD symptoms can help your loved one become more detached from the disorder. Just make sure your loved one feels respected and in on the joke. Try to keep family life as normal as possible and the home a low-stress environment. Authors: Melinda Smith, M. Stein, D. Obsessive—compulsive disorder.
Nature Reviews Disease Primers, 5 1 , 1— Fineberg, N. Clinical advances in obsessive-compulsive disorder: A position statement by the International College of Obsessive-Compulsive Spectrum Disorders. International Clinical Psychopharmacology, 35 4 , — Huppert, J. Treating obsessive-compulsive disorder with exposure and response prevention.
While these thoughts look the same as what you would see in OCD, someone without OCD may have these thoughts, be momentarily concerned, and then move on. Compulsions are the second part of obsessive compulsive disorder. These are repetitive behaviors or thoughts that a person uses with the intention of neutralizing, counteracting, or making their obsessions go away.
People with OCD realize this is only a temporary solution but without a better way to cope they rely on the compulsion as a temporary escape. Compulsions can also include avoiding situations that trigger obsessions. Compulsions are time consuming and get in the way of important activities the person values. You have to look at the function and the context of the behavior. For example, bedtime routines, religious practices, and learning a new skill all involve some level of repeating an activity over and over again, but are usually a positive and functional part of daily life.
Behaviors depend on the context. In most cases, individuals with OCD feel driven to engage in compulsive behavior and would rather not have to do these time consuming and many times torturous acts.
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