Techniques for Coping with Obsessive Compulsive Disorder

The technique of confronting anxieties, which is one of the most frequently used methods of cognitive behavioral therapy, also has a very good effect on obsessions. People with obsessions are often afraid of their worrying obsessive thoughts and engage in certain behaviors to relieve them. Allowing anxiety to come and trying to stay with it instead of relieving it will, at some point, enable you to recognize your anxieties and obsessive thoughts and be able to cope with them better. Even though you may have anxiety and obsessive thoughts after a while, you will have the opportunity to realize that this anxiety is not reality. When anxiety passes, you may observe that no bad disaster is happening to you. In this way, it becomes easier to get rid of those worries and obsessive thoughts.

Socratic Questioning

The Socratic questioning method is frequently used in psychotherapy support. Ask yourself questions about the worrying thoughts that cross your mind. To give an example, let’s think of someone who is afraid that he will catch germs if he does not wash his hands, and therefore constantly washes his hands. The thought in a person’s mind, “If I don’t wash my hands, germs will spread” causes a lot of anxiety. This is so worrying that the person wants to escape from this thought. In fact, he is not aware of what he is actually running away from. Since he cannot face the thought, he cannot see that there is nothing to be afraid of and continues to run away. At this point, it is important for the person to ask himself the following question: “What is the worst thing that could happen to me if I don’t wash my hands?” This question allows the person to face the next step and realize the possible scenario. The likely answer to this question is “I get sick.” The next step is “so what happens if I get sick?” question can be asked. The possible answer to this question is “I will get treatment, I will take medicine.” it could be. Maybe this is how the person will realize that the thought he has been avoiding for a long time is not so bad after all. Even if he cannot reduce his obsessions, he may discover that he can eliminate the problem by receiving a short treatment. In this way, he will understand that the thought itself is no more challenging than avoiding the thought.

Trying to Recognize and Understand Thoughts

Most of us can think that thoughts actually exist when they cross our minds. This way of thinking is common during obsessive compulsive disorder . People often believe that the thoughts passing through their minds are real. However, the human mind constantly produces thoughts. Before one thought leaves, another comes. Therefore, thoughts are perhaps the most changeable things in people’s lives. Rather than our external reality, these are the words and images our brain produces. For example; Have you ever had bad thoughts come and go in your mind about an issue that is important to you and that you respect? When you are at a religious ceremony, thinking of someone you respect, or at an event; Thoughts that may disturb you may come to your mind. In fact, this is a frequently encountered situation. These thoughts do not mean that you are a bad or disrespectful person. As another of the most common examples; The fact that a parent who has a new baby and loves his baby very much thinks that he does not love the baby does not indicate that he is that kind of person. It shows that our brain frequently produces thoughts and reactionary thoughts disturb us. It is very important to realize that our thoughts are not our reality. Understanding their passing nature will make it easier for us to get rid of our disturbing thoughts.

Familiarization Practices

People living with obsessions try to cope with anxious thoughts by running away and avoiding these thoughts. However, as you try to escape from your thoughts, these thoughts increase even more, thus creating a vicious circle. The aim of behavioral treatments is to confront the patient with anxious thoughts that cause escape and avoidance behaviors because they create anxiety, and to prevent repetitive behaviors that come into play to reduce the anxiety created by this comparison. The goal is to extinguish the anxiety caused by the disturbing thought and to create a state of habituation. This coping technique is called practice practice.

For example; A person who obsessively thinks about cleaning and cleans his house every day thinks that if he does not do this, he may get sick. This person can gradually stop cleaning the house every day. When you see that you don’t get sick by not cleaning the house for one day and then two days, this obsessive idea of ​​cleaning can fade away and the habituation effect occurs. One of the most functional ways to eliminate our obsessive behaviors or compensatory methods is to create a risk-taking ladder for ourselves. To give an example for a person who has an obsession that requires constant hand washing:

Going without washing hands for about 30 minutes: stress level 30

Going without washing hands for 10 minutes after touching household items: stress level 50

Not washing my hands immediately after eating: stress level: 70

Sitting down to eat without washing my hands: stress level: 85

Not washing my hands after going to the toilet: stress level: 100

After creating such a risk-taking ladder, we should start by consistently taking the simplest risks we can. Once we are convinced that we are good enough at the first step, it is time to move on to the second step. The time between these steps may take several weeks and the number of steps may be around 10.

Written Transfer Technique

When a person transfers the thoughts in his mind in writing on paper, it makes the person feel relieved to have those thoughts somewhere other than his head. After writing down the obsessive and disturbing thoughts on paper, we can write our own defenses against them. In this way, we can see that obsessive thoughts are actually irrational and experience mental relief. In addition, since the person defends himself, he, in a sense, protects himself against these disturbing thoughts. Let’s show it with an example.

Obsessive Thought                                                             

1. This problem will not leave me alone.
2. I believe my obsessions are real.
3. My behavior is my only way to relieve my stress.
4. I must stop my obsessions.
5. If I don’t wash my hands I’ll get sick

Self-Help Pattern

1. I am ready to face the problem right now.
2. My obsessions are exaggerated and not real.
3. There are other ways to reduce my stress.
4. I accept my obsessions.
5. If I don’t wash my hands, I don’t necessarily get sick.

In addition to all these techniques, accessing the right support can be your most important help when learning how to deal with obsessive compulsive disorder. Creating a strong support system and staying connected with people you trust can also help if you feel vulnerable or powerless in your situation. But the most important thing is to find a therapist who is experienced and trained in treating obsessive compulsive disorder.