OCD For Dummies Cheat Sheet

People with OCD have recurring obsessions — intrusive thoughts, images, or urges that are disturbing and cause distress. OCD sufferers also have compulsions — actions or words they use to reduce the distress brought on by their obsessive worries. Compulsions can include repetitive prayers, counting, touching things in certain ways, checking, and arranging items in special symmetrical ways.

Other features of OCD include:

• Obsessions are unwanted and generally inconsistent with the sufferer’s morals and values.

• OCD significantly interferes with daily life.

• OCD sufferers attempt to suppress distressing thoughts but can’t.

• The thoughts are coming from inside, not being broadcast by space aliens.

• The compulsions must be done “correctly,” or they must be repeated.

• The compulsions don’t really make a lot of sense.

• OCD sufferers usually know that their obsessions and compulsions are unreasonable, but can’t stop them.

OCD can be categorized in quite a few ways, and no clear consensus exists among professionals. However, the following list shows some of the most common forms that this strange disorder takes:

• Contamination: Fears of dirt, germs, and various kinds of toxins. Contamination worries frequently lead to excessive focus on cleanliness and hand-washing.

• Doubting and checking: Fears of having caused harm to one’s house or someone else through negligence. Doubting and Checking OCD often leads to compulsive checking of locks, appliances, and possible victims.

• Inappropriate thoughts: Fears of acting extremely inappropriately by engaging in shameful acts, or displeasing God. This type of OCD often causes people to engage in various rituals in order to stop them from losing control.

• Symmetry: Discomfort with asymmetry and having things out of place. Symmetry concerns lead to a compulsive need to have everything arranged “just so.”

• Superstitions: Obsessional fears about unlucky numbers, anything related to death, and specific words. Superstitious OCD leads to avoidance of these superstitions or attempts to neutralize their effects.

Various forms of OCD sometimes overlap and co-occur. If you have several of them, it doesn’t necessarily mean that your treatment won’t succeed.

If you live with OCD, you may feel frustrated, isolated, and just plain strange. Keep the following facts in mind, or on a card to carry with you, as you go about your daily life:

• OCD obsessions and compulsions do not define who you are; you are not your OCD.

• Seeking reassurance when you have obsessional worries only makes things worse. Try to avoid asking other people whether everything will be okay. Instead, wait a while and see how things turn out.

• Overcoming OCD requires you to work hard and accept a little discomfort. Remember that your tolerance for discomfort will increase slowly over time.

• Changing compulsions in some important way (such as washing your hands differently or arranging things in a new way) helps prepare you to overcome the compulsions. When you change your compulsions, they won’t feel as satisfying, but that’s actually a good thing.

• Every time you hold off a compulsion, you are taking a step toward overcoming your OCD. Even waiting just 15 or 20 minutes is an accomplishment.

• Don’t forget that unpleasant feelings always lessen if you give them enough time.

• Don’t try to suppress your obsessive thoughts. Just remind yourself that they are merely coming from the OCD part of your mind.

• Reward yourself whenever you take a step forward — do something special, take a break from work, or eat a piece of chocolate.

OCD affects both your emotional and physical health. Many people are so consumed by their OCD that they fail to live a healthy lifestyle in other ways. The following tips can remind you to take care of yourself.