We all have routines we follow to make life easier and keep ourselves safe. For example, you might lay your clothes out the night before to avoid rushing in the morning or double check the door is locked when leaving the house.
However, people with obsessive compulsive disorder (OCD) carry out compulsive, repetitive routines as a result of obsessive worries.
Instead of checking a locked door once, for example, someone with OCD may check multiple times, or even worry to the point that it prevents them from leaving the house at all.
Here, we explore what OCD is, what can cause it, and offer tips that can help overcome it.
What is obsessive compulsive disorder (OCD)?
Obsessive compulsive disorder (OCD) is a mental health condition that causes obsessive thoughts and compulsive behaviours.
People with OCD will typically experience repetitive, unwanted thoughts which they can become obsessed with. These thoughts can prompt extreme urges to carry out certain behaviours to relieve the unwanted thoughts.
OCD can affect anyone and often develops during early adulthood.
What are the symptoms of OCD?
OCD can be distressing, time-consuming, and interfere with daily life. It can also impact people’s relationships and leave them feeling ashamed or lonely. The main symptoms of OCD can be separated into two main categories: obsessions and compulsions.
Generally speaking, obsessions are intrusive thoughts, doubts, images, or urges that can trigger feelings of anxiety, stress, or disgust. Compulsions are the repetitive behaviours that are carried out in response to obsessive thoughts to relieve the negative feelings they cause.
For example, someone who has an obsessive fear of being burgled may compulsively check that all of the doors and windows in their house are locked several times before going to bed. In some cases, the worry may be so severe that they’re unable to sleep.
Many people with OCD can recognise that their worries are illogical (or at least very unlikely), but remain unable to stop them.
Common examples of OCD
Technically speaking, there aren’t any specific ‘types’ of OCD and the condition will look different for everyone.
However, experts have identified some common areas that obsessions and compulsions tend to manifest in.
We’ll cover some of these below.
Fear of harm
This involves fearing harm coming to either themselves or a loved one. For example, obsessing over the thought of themselves or a loved one getting hurt in a car accident.
A subsequent compulsive behaviour to this could be avoiding driving on motorways.
Fear of germs and contamination
People with this form of OCD may worry about touching or coming into contact with germs, dangerous materials, bodily fluids, or dirt.
This fear can lead to behaviours like compulsive hand-washing and cleaning, and avoiding particular situations and activities due to fear of germs.
Doubt over completing something
OCD can sometimes cause people to have recurring worries that they haven’t done something correctly or completely.
For example, someone might doubt that they’ve turned the oven off when leaving the house. This type of obsession can trigger compulsive checking behaviours, such as checking that the oven is switched off multiple times.
Sexual or aggressive thoughts
People with this fear may obsessively worry about acting aggressively or experience violent images that won’t go away.
These thoughts can sometimes be sexual and lead people to fear behaving inappropriately or experiencing troubling and unwanted sexual imagery. This type of fear is often related to the fear of causing harm to others.
People with these types of obsessions are often prone to seeking reassurance from others.
Order, perfectionism, and symmetry
Having objects ordered in a specific way is another common type of obsession in OCD.
People with these obsessions may spend a significant amount of time arranging objects in a particular way or visualising symmetry. They may also hold superstitions around numbers, symmetry, and patterns. For example, not being able to have the television volume on an odd number.
What can cause OCD?
It’s not yet clear what causes OCD but there are various different factors that are thought to play a role. For example…
- Having a parent or a sibling with OCD can increase your risk of developing it. This is because it’s common for children to pick up on behaviours they’re exposed to.
- Painful childhood experiences (for example, being abused, bullied, or neglected) can sometimes lead people to develop OCD as a coping technique.
- Experiencing a traumatic, stressful, anxiety-provoking, or life-changing event such as starting a new job, moving to a new area, or going through bereavement.
- OCD can develop during pregnancy or in the first year after giving birth. This is known as perinatal OCD and generally relates to a mother obsessively worrying about harming her baby. Again, this can run in families.
- Some studies have suggested that OCD can be caused by biological factors – specifically, a lack of the hormone serotonin in the brain. However, research remains inconclusive.
- Certain personality traits have been linked with a higher risk of developing OCD. For example, being very neat, meticulous, methodical, and setting high personal standards.
- OCD often occurs alongside other mental health conditions such as ADHD, social anxiety disorder, and depression. In fact, it’s estimated that around 90% of people with OCD also have another mental health condition. Though this isn’t always the case.
4 tips for coping with OCD
OCD can have a significant impact on a person’s quality of life. So, if you’re struggling, it’s important to think about ways that may help you cope.
Some people find that they’re able to improve their OCD symptoms by making lifestyle changes and practising self-help methods like mindfulness.
For example, you could consider some of the options below…
1. Stay active
Most of us know the physical benefits of exercise, but research has found that it can also help relieve OCD symptoms.
For example, this study found that both the severity and frequency of OCD symptoms were reduced immediately after exercising.
For plenty of ideas on how to stay active, head over to the fitness and exercise section of our website. Alternatively, you might like to sign up for a virtual fitness class over on Rest Less Events.
2. Consider journaling
Some people find that journaling helps to ease their OCD symptoms by providing a safe space to record their thoughts and worries.
Research has found that journaling can improve anxiety, mental distress, and well-being in those suffering from OCD.
Check out our guide to journaling if you’d like to get started.
3. Prioritise good quality sleep
Sleep is essential for health, and it’s been found that poor quality sleep can worsen OCD symptoms.
This study found that people with OCD who didn’t get a good night’s sleep struggled with their symptoms more the next day.
The NHS advises that adults get between seven and nine hours sleep per night. You’ll find plenty of help and advice on how to improve your sleep quality on the sleep and fatigue section of our website. Or, if you’re struggling, why not sign up for the Sleep Better Clinic on Rest Less Events?
4. Practice relaxation techniques
Relaxation techniques can be useful for reducing stress. When it comes to OCD, these techniques can help improve symptoms by encouraging people to take a moment to breathe and take their focus away from their intrusive thoughts.
What this looks like will be different for everyone, but some options to consider include breathing exercises and activities that help you to stay in the present moment.
For example, research has found that mindfulness activities can significantly improve symptoms of OCD; mainly by helping people ‘let go’ of unwanted thoughts.
For more ideas of activities that may help you relax, have a read of our article: 9 simple stress relieving activities. You may also find it useful to sign up to the Mindfulness Matters talk which is running on Rest Less Events on 31 December 2024. It will discuss what mindfulness is and isn’t, where it came from, and how it can benefit you.
Can OCD be treated professionally?
If OCD is affecting your life and you’re struggling, you might want to consider seeking professional help.
Generally speaking, there are two main treatment routes for OCD. The treatment recommended for you will depend on your circumstances.
Psychological therapy for OCD is typically a type of cognitive behavioural therapy (CBT). This involves working with a therapist to break down obsessive thoughts, explore the root cause, and learn how to neutralise them. While getting treatment can feel daunting, research has shown that psychological therapy for OCD can be very effective.
In cases where OCD is severe, medication may also be offered.
You can reach out for support by speaking to your doctor or referring yourself to an NHS talking therapies service directly. There’s more information about treatment options for OCD on the NHS website.
You’ll also find more information and support on the OCD Action and OCD-UK websites. Here, you’ll have access to forums, helplines, and information on support groups.
Final thoughts...
OCD can have a significant impact on daily life and be difficult to cope with. However, if you’re struggling, it’s important to remember that you’re not alone and that there’s support out there. Just remember to be kind to yourself and take it one step at a time.
For further reading, head over to the healthy mind section of our website, which has information on everything from finding meaning, purpose, and belonging to improving your focus.
What are your experiences of OCD? Have you found this article useful? We’d be interested to hear about your experiences in the comments below.