Common Types of OCD and How to Cope
OCD (obsessive-compulsive disorder) is a mental health condition that can make everyday tasks feel overwhelming. People with OCD often have persistent, disturbing thoughts (obsessions) and feel driven to carry out certain actions (compulsions) to alleviate the anxiety those thoughts cause.
Everyone's experience with OCD is unique, but there are common types. Here, we will explore some of the most prevalent forms of OCD and offer some ways to cope.
1. Contamination OCD
People with contamination OCD are often preoccupied with germs, dirt, or viruses. The fear of being contaminated or making others sick leads to excessive cleaning or avoiding certain places or people.
Coping Strategies
Challenge Thoughts: Understand that avoiding contamination does not prevent illness. It is important to practice reality-checking when intrusive thoughts arise.
Get Exposure: Slowly expose yourself to situations that trigger anxiety, starting with less intense scenarios and gradually working up to more challenging situations.
Limit Cleaning: Set a specific time for cleaning each day and avoid doing it outside that time. This can help reduce compulsive behaviors.
2. Checking OCD
This type of OCD involves repeatedly checking things, such as locking doors, turning off appliances, or making sure lights are off. These behaviors are driven by the fear of harm or disaster happening if something is overlooked.
Coping Strategies
Delay Checking: Increase the time between your urge to check and the act of checking. Start with a minute, then slowly extend it.
Use Rational Reassurance: Remind yourself that one check is usually sufficient. Use positive affirmations to counteract the compulsion to check.
Avoid Overreliance: While asking for reassurance from loved ones may provide temporary relief, it can fuel OCD. Try to reduce this reliance over time.
3. Symmetry OCD
Individuals with symmetry OCD feel compelled to arrange things in a certain way or to keep everything perfectly aligned. This type of OCD is often linked to an intense need for control.
Coping Strategies
Set Limits: Create a time limit for arranging or organizing things. Gradually reduce the amount of time spent on these activities each day.
Disrupt Patterns: Purposefully alter the arrangement of objects in a small way to challenge your urge for symmetry. For example, leave a drawer slightly open.
Practice Mindfulness: Practice being present and mindful, acknowledging the discomfort of not achieving perfection without acting on it.
4. Hoarding OCD
Hoarding OCD involves difficulty discarding items, even when they serve no purpose. This can lead to clutter, stress, and anxiety, making it hard for individuals to function in their homes or workspaces.
Coping Strategies
Start Small: Begin by decluttering small areas and discarding less emotionally charged items, such as old magazines or broken objects.
Use a Timeline: Give yourself a set time to decide whether to keep or discard an item. If you feel stuck, ask yourself if the item serves a current purpose.
Consider CBT (cognitive behavioral therapy): CBT can help you challenge the thoughts that make it difficult to let go of possessions and provide tools for making healthier decisions.
5. Intrusive Thoughts OCD
This type of OCD involves unwanted and disturbing thoughts that can be violent, sexual, or religious. These thoughts cause significant distress, and individuals may feel guilty or ashamed of having them.
Coping Strategies
Practice Acceptance: Recognize that having intrusive thoughts does not mean you agree with them. Acknowledge them without judgment and let them pass.
Refocus Attention: Engage in activities that require your full attention, such as exercise, art, or deep-breathing exercises, to divert your focus from intrusive thoughts.
Try Therapy: Discussing your feelings with someone you trust can provide reassurance and help you understand that these thoughts are not uncommon for those with OCD.
Reach Out for Support
Coping with OCD often requires a combination of therapy approaches while simultaneously giving yourself grace. Reach out for professional support with OCD therapy to improve your quality of life. Allow my office to help you get control over your OCD!