OCD Compulsions: What Are They and How to Cope

You may have heard the phrase, “I am so OCD about this,” when it comes to someone expressing a preference they have about certain things. However, OCD and OCD compulsions specifically, is a complex mental health disorder. It isn’t just wanting something to be a particular way.

OCD, or Obsessive-Compulsive Disorder, is actually a mental health condition that is fueled by intrusive, unwanted thoughts and repetitive behaviors that are performed to alleviate distress. While people may have occasional worries or engage in certain rituals, OCD takes these behaviors to the extreme, impacting everyday life.

What Are OCD Compulsions?

OCD compulsions are repetitive behaviors that an individual feels driven to perform. These actions are believed to prevent or reduce anxiety over a dreaded event or situation. However, the relief that these compulsions provide is temporary, and can grow to become time-consuming, distressing, and debilitating.

What do these compulsions look like?

• Checking: Repeatedly checking to ensure doors are locked, appliances are turned off, or that nothing harmful is occurring.
• Cleaning/Washing: Excessive hand washing, cleaning, or sanitizing to avoid possible contamination.
• Counting: Counting objects, steps, or repeating certain actions a specific number of times until it feels “just right.”
• Arranging/Ordering: Arranging items in a particular order or organizing things symmetrically to reduce discomfort.
• Reassurance Seeking: Constantly asking others for reassurance that everything is okay or that they have not made a mistake.

People with OCD usually perform compulsions in response to obsessions, which often involve dwelling on thoughts about bad things happening. For example, someone might wash their hands repeatedly because they are fearful of getting sick, or checking that the stove is off, so a fire doesn’t start.

How Can These Compulsions Be Stopped?

1. Exposure and Response Prevention (ERP) Therapy

• ERP is a therapy that is highly effective for those with OCD. It uses exposure to introduce the individual to the source of their anxiety or obsession without performing the compulsion. This may look like encouraging a client to touch something that is “dirty” and then not wash their hands afterward.
• The goal of this therapy is to reduce anxiety about the obsession over time and to teach the individual that they can tolerate the discomfort without using repetitive behaviors.
• ERP is challenging, but under the right guidance by professionals, it is highly effective for treatment.

2. Cognitive Restructuring

• Cognitive restructuring focuses on challenging and changing irrational beliefs that drive obsessions and compulsions. This looks like identifying and questioning the thoughts that lead to certain behaviors, and replacing them with a healthier way of thinking.
• When we can alter the way we think about obsessions, the compulsions lessen in severity. For example, instead of thinking, “If I don’t wash my hands, I’ll get sick and die,” cognitive restructuring will change this to, “Even if I don’t wash my hands right now, it doesn’t mean I’ll get sick.”

3. Lifestyle Changes

• Incorporating regular exercise, adequate sleep, and a healthy diet can have a positive impact on mental health.
• Stress and anxiety contribute to the severity of OCD symptoms. Without proper management of negative emotions, it is extremely difficult to resist the urges of compulsions.
• We know that exercise, in particular, reduces anxiety and improves mood.

4. Support Groups and Therapy

• Support groups can offer a sense of community and understanding for individuals with OCD. Sharing experiences with others who can fully understand you can reduce feelings of isolation and offer practical advice for managing difficult symptoms.
• Ongoing therapy, whether individual or group sessions, can provide continuous support and reinforcement of healthy coping strategies. Regular sessions, talking about struggles, and understanding the root of the OCD can help with healing. If you find yourself struggling with the challenges of OCD, schedule your first session with a therapist today!

At Therapy for Women Center, we have a number of therapists who specialize in OCD. We would love to work with you. Reach out to learn more.