People suffering with Obsessive Compulsive Disorder (OCD) experience repetitive, intrusive thoughts followed by compulsive behaviors. If a certain stressful situation or anxious feeling triggers the OCD, a person will experience angst about the repetitive thoughts, followed by fear that something bad will happen if a certain behavior or action is not performed.
Learn your triggers
In order to treat OCD, it is important to know what provokes the obsessive thinking and the compulsive behavior. For a week, write down the different instances that you experienced the intrusive thoughts and behaviors. Think back to what happened right before the thoughts started and record the trigger (i.e., confrontation, stress, work). For example, someone who feels extreme discomfort presenting before a crowd might record that she started thinking obsessively about cleanliness and washed her hands repetitively before a big presentation. Rank the triggers, starting with the least threatening and ending with the most threatening.
Exposure to the fear & prevention of response
Now that you know some of the triggers contributing to your OCD, expose yourself to them and try to experience the uncomfortable situation without participating in the compulsive behavior. Triggers will become less provocative the more that you can expose yourself to a previously uncomfortable thought or situation without engaging in behavioral response. If you attempt to prevent the behavior, but end up participating in it, record how long you waited before responding. Next time, try to gradually increase the delay.
Modeling
Behavioral modeling enables a person with OCD to observe and imitate how people without OCD engage in non-compulsive behaviors. If your compulsive behavior involves checking the stove and iron many times before you leave the house, ask a friend to model how she checks her appliances before she goes somewhere. Observe how many times a family member washes his hands to make sure that he is clean. Mimic their behaviors.
Stress Management
Keep your stress level low. Now that you know what your triggers are, create responses to future situations. Role play situations and practice responding to stressful scenarios without engaging in obsessive thoughts or compulsive behaviors. Regular exercise, healthy eating and proper sleep are key ingredients of psychological well-being.
When to ask for help
If your thoughts and behaviors continue to interfere with your activities of daily living, call your doctor.
Some people with OCD benefit from behavioral modification therapy and or medication. Talk to your doctor to find out what is best for you.
Tags: compulsive behavior, compulsive behaviors, expose yourself, intrusive thoughts, know what, many times, situation without