Obsessive-Compulsive Disorder (OCD): Understanding and Overcoming Intrusive Thoughts
Hey there, my young friends! It’s your favorite mental health buddy, Nita Sharda, here to talk about something that might be a little confusing or even scary for some of you – Obsessive-Compulsive Disorder, or OCD for short.
Now, I know what you might be thinking – “Isn’t OCD just about being really neat and tidy?” Well, while some people with OCD might like things to be super organized, there’s a lot more to it than that.
What is OCD?
First things first, let’s break down what OCD actually is. OCD is a mental health condition that causes people to have unwanted, repeated thoughts, feelings, or sensations (called obsessions) that make them feel like they need to do certain things over and over again (called compulsions).
These obsessions and compulsions can be really time-consuming and distressing, and can get in the way of everyday life.
Common Obsessions in OCD
So, what kind of thoughts or feelings might someone with OCD have? Here are a few common examples:
Fear of contamination or germs
Some people with OCD might be really worried about getting sick or spreading germs to others. They might have thoughts like:
- “If I touch that doorknob, I’ll get sick.”
- “I need to wash my hands again to make sure they’re clean.”
- “What if I spread germs to my family and make them sick?”
Need for symmetry or order
Other people with OCD might feel like things need to be arranged in a certain way or be perfectly symmetrical. They might have thoughts like:
- “If I don’t line up my pencils just right, something bad will happen.”
- “I need to make sure all the labels on the cans in the pantry are facing the same way.”
- “I can’t start my homework until my desk is perfectly organized.”
Unwanted or taboo thoughts
Some people with OCD might have intrusive thoughts that are violent, sexual, or go against their values. They might have thoughts like:
- “What if I hurt someone I love?”
- “I can’t stop thinking about that inappropriate image I saw online.”
- “I’m a terrible person for having these thoughts.”
It’s important to remember that having these kinds of thoughts doesn’t make someone a bad person – they’re just a symptom of OCD.
Common Compulsions in OCD
Now, let’s talk about the kinds of things someone with OCD might feel like they need to do to ease their anxiety or prevent something bad from happening. Here are a few common examples:
Washing and cleaning
People with contamination fears might:
- Wash their hands over and over again until they’re raw and chapped
- Spend hours in the shower or bath
- Clean their house or belongings excessively
Checking
People with fears about safety or making mistakes might:
- Check the locks on the doors multiple times before leaving the house
- Reread their homework or tests over and over to make sure there are no errors
- Constantly seek reassurance from others that everything is okay
Counting and repeating
People with a need for symmetry or order might:
- Count their steps or actions in a certain pattern
- Repeat certain words or phrases a specific number of times
- Arrange objects in a precise way
Mental rituals
Some people with OCD might have compulsions that are entirely in their head, like:
- Repeating a certain phrase or prayer over and over
- Mentally reviewing past events to make sure they didn’t do anything wrong
- Counting or doing math problems in their head
The Impact of OCD on Daily Life
As you can probably imagine, having OCD can make daily life pretty challenging. People with OCD might:
- Spend hours a day on their obsessions and compulsions
- Have trouble concentrating at school or work
- Avoid certain places, people, or activities because of their fears
- Feel ashamed, guilty, or embarrassed about their thoughts and behaviors
- Have difficulty with relationships and social situations
OCD can also take a toll on physical health. People with OCD might experience:
- Raw, chapped hands from excessive washing
- Skin infections from picking or scratching
- Fatigue from lack of sleep due to nighttime rituals
- Muscle tension and headaches from constant stress and anxiety
What Causes OCD?
So, what causes OCD in the first place? The truth is, we don’t know exactly what causes OCD, but researchers believe it’s a combination of several factors:
Genetics
OCD tends to run in families, so if you have a parent or sibling with OCD, you’re more likely to develop it yourself.
Brain differences
Studies have shown that people with OCD might have differences in certain areas of the brain that control thoughts and behaviors.
Environmental factors
Stressful life events, like a big move or the death of a loved one, might trigger OCD in some people.
Personality traits
People who are naturally more anxious, sensitive, or perfectionistic might be more likely to develop OCD.
It’s important to remember that OCD is not caused by anything you or your family did wrong – it’s a medical condition that requires treatment and support.
Overcoming Intrusive Thoughts in OCD
One of the most distressing parts of OCD is the intrusive, unwanted thoughts that can pop into your head. These thoughts can be scary, disturbing, or just plain weird, and they can make you feel like you’re going crazy or like you’re a bad person.
But here’s the thing – having intrusive thoughts does not make you a bad person, and it doesn’t mean you actually want to do the things you’re thinking about. Intrusive thoughts are just a symptom of OCD, and with the right treatment and coping strategies, you can learn to manage them.
Cognitive-Behavioral Therapy (CBT) for Intrusive Thoughts
CBT is a type of therapy that can be really helpful for dealing with intrusive thoughts. In CBT, you’ll work with a therapist to:
- Learn about what intrusive thoughts are and why they happen
- Identify the specific thoughts that are bothering you
- Challenge the thoughts and beliefs that are fueling your anxiety
- Practice exposure to the thoughts without doing compulsions
- Develop healthy coping strategies for dealing with the thoughts when they come up
For example, let’s say you have an intrusive thought about harming your pet. In CBT, your therapist might have you:
- Remind yourself that having the thought doesn’t mean you actually want to harm your pet
- Challenge the belief that you’re a bad person for having the thought
- Practice sitting with the anxiety of the thought without doing any compulsions (like checking on your pet or seeking reassurance)
- Use relaxation techniques or distraction to cope with the anxiety
Exposure and Response Prevention (ERP) for Intrusive Thoughts
ERP is a specific type of CBT that involves gradually exposing yourself to your intrusive thoughts and resisting the urge to do compulsions. For example, if you have intrusive thoughts about germs, your therapist might have you:
- Touch something you think is dirty and then resist the urge to wash your hands
- Imagine yourself getting sick from germs and then practice accepting the uncertainty
- Go to a public place and use a restroom without doing any special rituals
The idea behind ERP is that the more you practice facing your fears without doing compulsions, the less power the thoughts will have over you.
Mindfulness and Acceptance
Another helpful strategy for dealing with intrusive thoughts is mindfulness and acceptance. This means:
- Noticing the thoughts when they come up without judging them or trying to push them away
- Accepting that the thoughts are there, but reminding yourself that they’re just thoughts, not facts
- Focusing on the present moment and what you’re doing, rather than getting caught up in the thoughts
- Practicing self-compassion and reminding yourself that you’re doing the best you can
For example, if you have an intrusive thought about something bad happening to your family, you might:
- Notice the thought and say to yourself, “There’s that thought again.”
- Remind yourself, “This is just a thought, not a fact. I don’t have to believe everything I think.”
- Take a few deep breaths and focus on what you’re doing in the present moment, like the feeling of your feet on the ground or the sound of your breath.
- Say to yourself, “It’s okay to have these thoughts. I’m doing the best I can.”
Coping with Intrusive Thoughts in the Moment
When you’re in the middle of an intrusive thought, it can be really hard to remember your coping strategies. Here are a few things you can try in the moment: