Ways to cope with obsessive-compulsive disorder

Obsessive-compulsive disorder (OCD) involves unwanted thoughts and fears that cause a person to perform repetitive behaviors and actions. There are various ways to cope with obsessive-compulsive disorder, which has been on the rise recently.

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Ways to cope with obsessive-compulsive disorder

Obsessive-Compulsive Disorder (OCD) is one of the psychiatric disorders defined by the French psychiatrist Esquirol, whose diagnostic criteria have undergone very few changes to this day.

Psychologists agree on the view: "If your daily life has been interrupted by your thoughts or behaviors for two weeks or longer, if the compulsive behaviors that 'silence' your obsessions have the potential to harm you, or if you are at risk of harming yourself, you should seek professional help."

WAYS TO COPE WITH OBSESSIVE-COMPULSIVE DISORDER

Keep an OCD Journal: You may have seen that some people keep food diaries to track what they eat every day while dieting; an OCD journal plays the same role. An OCD journal can help you track your triggers, find new ones, and assess the overall state of your OCD. Carry your OCD journal with you wherever you go and record what happens after you complete a compulsion.

Exposure and Response Prevention: Exposure and Response Prevention (ERP) is a common way to face OCD and potentially alleviate it. When using ERP, a person exposes themselves to a situation that triggers an obsession and then does not engage in the compulsion. Try creating an OCD ladder by listing your fears and the triggers that follow them on a 10-step ladder, ranked by severity from 1 to 10.

When you start ERP, begin with a first-level trigger; when you face your trigger, start by waiting 10 seconds before using your compulsion. Gradually increase your time before using your compulsion until you are ready to perform the task or face the situation without needing your compulsion. As you conquer your triggers, move up your OCD ladder.

Identify symptoms in advance: After learning more about the symptoms and subtypes of OCD, take some time to define your own OCD obsessions and compulsions, and the ways they manifest. This way, if you determine how, when, and where your obsessions arise after a while, you will be better prepared to control them in real-time instead of unknowingly fueling the cycle by exhibiting compulsive behaviors.

Refocus your attention: If you are thinking about or experiencing your obsession for an hour or more, and you are also making an effort to perform certain behaviors to resolve these obsessions, try to refocus your attention on the present. Refocusing your attention can be done physically or mentally. By increasing your awareness, you can notice when your attention begins to drift and quickly bring your focus back to where it should be. If you still feel the need to complete your obsession at the end of the refocusing period, try repeating the session.

Reward yourself for success: Fighting OCD is difficult, so when success is achieved, it should be celebrated like any other achievement. Determine your rewards before you challenge yourself.

For example; if you can wait 20 seconds before completing your compulsion, you can activate your reward. You don't need to get a reward or create expectations for every scenario because this can create more stress. Perhaps you can reward yourself for any progress you've made at the end of the week, or you can reward yourself immediately if you decide to face a compulsion," they say.

Keep your stress to a minimum: Living with and fighting OCD is hard work, and it can become even more difficult when stress is present. Stress has been shown to significantly increase OCD in people, so keeping your stress level low is crucial. Make sure to set aside time in your daily schedule to eliminate stress. Whether you go for a run, read a book, or watch some television, finding time for an hour every day to relieve your stress can be incredibly beneficial.

Remind yourself of the facts: When you start to feel guilty for having OCD, remind yourself that you have a diagnosed medical condition. Would you be angry at your friend with asthma if they had to stop and take their medication? Of course not! Therefore, there is no need to feel guilty when you exhibit behaviors outside of the norm or cause a slight delay. This is a normal situation.

News Source: 12punto