How to deal with OCD

We all have occasional intrusive thoughts. Unwanted thoughts can seem to come out of nowhere, and it’s common to behave in unnecessarily careful ways at times. But when these thoughts cause you distress, won’t go away, interrupt your everyday life, and are accompanied by compulsive actions, it’s known as obsessive-compulsive disorder (OCD).

Check out how you can deal with OCD and the tools available to help you manage it.

This can help if you:

• frequently have unwanted, intrusive thoughts or compulsive behaviours

• think you might have OCD

• want to manage your OCD

• you’re wondering about what OCD treatment options are available.

What is OCD?

Obsessive-compulsive disorder (OCD) is a condition that causes someone to have thoughts, concerns and fears that are considered to be excessive or disproportionate (‘obsessions’). A person with OCD will try to resolve these thoughts by creating rituals, and they will feel an internal pressure (or ‘compulsion’) to perform them.

OCD is often grouped with anxiety disorders, but experts now usually put it in its own category called 'Obsessive-Compulsive and Related Disorders'. That’s because, while it involves a lot of anxiety, the way it affects the brain and the specific 'loop' of obsessions and compulsions makes it unique. Regardless of the label, the focus is always on finding the right support that works for you.

What are OCD obsessions and compulsions?

A person has OCD when they experience obsessions that lead to compulsions. In OCD, obsessions aren't the same as being passionate or curious about something. They’re ongoing, unwanted thoughts or feelings that create anxiety and often lead to compulsive actions as a way to feel safer or more certain.

How are OCD thoughts different from anxious thoughts?

Everyday anxious thoughts can be helpful when, for example, the thought ‘I may have left the iron on’ leads you to check to be sure that things are safe. But people living with OCD will experience these intrusive thoughts more frequently, and the thoughts are extremely stubborn. Even after checking that the iron is off, they might still find themselves thinking that they need to check again. This can lead to constant, repeated checking and potentially other behaviours in response to those thoughts.

The feeling that you absolutely have to do something to ensure that everything is okay, or to provide a sense of relief from obsessive thoughts, is known as a ‘compulsion’. These are repeated acts that you feel like you have to act out, even if you don’t want to, and even if it unnecessarily complicates your life and causes you distress.

Signs and symptoms of OCD obsessions

Some examples of obsessions that people with OCD may experience include:

• fear of illness or injury

• fears about harm coming to themselves or their family members

• fear of losing control and harming themselves or others

• fixations on spiritual or religious subjects, such as a fear of judgement from God or another deity

• fears that intrusive sexual thoughts, which are immoral or taboo, may be reflective of their actual desires (when that isn’t the case)

• fears about their sexual orientation.

Signs and symptoms of OCD compulsions

Some examples of compulsions that people with OCD may experience as a result of the obsessive thoughts include:

• Cleanliness: obsessive household cleaning or hand-washing to reduce fears of contamination.

• Order: obsession with symmetry, routine or order, with the compulsion to perform tasks or place objects in a particular place and/or pattern (and difficulties coping if this order or routine is disrupted).

• Safety/checking: obsessive fears about harm occurring to themselves or others, which can result in compulsive checking for things like the stove being turned off, or the doors and windows being locked.

• Religious matters: feeling constant compulsions to repeatedly perform religious or spiritual behaviours (like praying) to the extent that it interferes with day-to-day life.

• Sexual issues: refusal to engage in sexual behaviours due to fears about their sexuality, or being present around people they might have sexual thoughts about, due to concerns about their own behaviour.

• Removing dangers: hiding objects that could be used to harm themselves or others.

• Cognitive habits: frequently reviewing lists, suppressing ‘bad’ thoughts, thinking special words or sayings, or excessively reviewing and analysing certain thoughts, doubts, or past situations.

What causes OCD?

It’s not clear what causes OCD, but factors in the brain’s structure and chemistry, genetic factors, and environmental factors are thought to play a part.

This means that if you experience OCD, you’re not at fault in any way – there are a variety of factors that could have helped to create obsessions and compulsive behaviours.

For more information and resources, check out Medicare Mental Health.

How can living with OCD impact your life?

OCD can affect people in complex ways. In addition to feelings of anxiety and worry, obsessions and compulsions can cause distress and prevent you from going about your day-to-day life. It’s common for people with OCD to have difficulties with going to school or work, attending social events, or taking part in exercise or other regular hobbies.

It’s also common for people living with OCD to feel intense shame about their obsessions. These feelings can exacerbate any issues, and the secrecy involved in trying to hide OCD can delay help-seeking, diagnosis and treatment.

Seeking treatment for OCD

If you’re feeling upset about having or showing signs of OCD, remember: it’s treatable, and you’re not alone in this. 

The best first step is to see your GP and talk with them about what’s going on. They’ll be able to talk to you about an OCD diagnosis and the next steps for treating it.

OCD therapy options

Psychological therapy is usually the first line of treatment for OCD. Exposure and Response Prevention (ERP) is one particularly effective type. It involves talking to a therapist and developing a plan to confront some of the fears you experience without performing compulsive behaviours that go along with them. This may sound stressful, but this is typically done with a mental health professional to start with, so you won’t be doing it alone.

This type of therapy may not be available where you live, so the best thing to do is look up mental health professionals who specialise in treating people with OCD.

OCD medication options

Another type of treatment is medication, which can be effective for some people with OCD. Medication is usually prescribed in addition to some form of psychological therapy.

Can OCD be cured?

OCD isn’t something that usually goes away completely, but that doesn’t mean it can’t get better. With the right treatment and self-help strategies, you can learn to manage your symptoms and feel more in control.

Get extra support for dealing with OCD

One of the most distressing parts of having a mental illness is feeling like you’re in it alone. Thankfully, that’s not the case – there are lots of different types of support out there.

One really great thing to do is to join a support group, where you can talk to other people who have OCD. You can also connect with others on online forums, like the SANE forums.

There are also OCD support programs for young people, like this online treatment program from Curtin University or the ‘OCD Stop’ program (for people over 18 years of age).

Frequently asked questions about OCD