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Breaking the OCD Cycle

Obsessive Compulsive Disorder, more commonly known as OCD, is a mental disorder defined by recurring fears and habits, known as obsessions and compulsions. 


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Table of Contents


What is OCD?

OCD causes a person to experience their fears in the form of intrusive thoughts, images, or urges that return even when suppressed. As a result, a person with OCD feels driven to perform repetitive behaviours or mental acts that bring no pleasure, but offer a temporary relief from the anxiety of obsessions. Over time, the person will begin to act based on a ritual, which can interfere with daily life. 


OCD may begin in childhood, but is most commonly developed in the teen years. Over time, the source and the nature of the compulsions may change, but OCD is considered a lifelong disorder. As more and more time is devoted to performing compulsions, it is possible to have difficulty being a part of social activities, forming relationships, or even experience suicidal thoughts. 


OCD doesn’t have to interfere with your life. Effective treatments are available, and can be life-changing. Informing yourself on current research for OCD, and asking for support from your loved ones, community, and medical professionals can help you regain control and improve your quality of life.


Reference: Mayo Clinic


Research for a cause

The cause isn’t fully understood, but theories focus on changes in body chemistry or brain function, genetic components that are yet to be found, and learning from the environment, including family members. 


Researchers from Cambridge University found that in people with OCD, in the areas at the front of the brain that are involved in controlling habit development and our responses to rewards and punishment, there is an imbalance in neurotransmitters, or brain messengers. This imbalance makes those brain regions hyperactive.


This research could drastically change the way OCD is approached medically, especially for people who are resistant to or can’t be treated with traditional therapy. It creates the potential for an effective medication that could control the release of the chemical transmitters, or even some form of deep brain stimulation to reduce the activity in the affected brain regions. 




You Aren't Alone.

It’s easy to forget that you never have to be alone, so let this be your reminder. You are not alone! There are so many people who struggle with OCD around the world, and despite that, many of them are able to live free and happy lives. So why not you?





Tips for Managing OCD

Inform yourself.

Learn about OCD, as you are doing now! This can help you find support systems, and ways to better your life that don’t always include medical treatment. You’re on the right track!

Redirect your energy.

Whenever you feel compelled to fall back into rituals, channel your energy into something new and different that makes you happy.

Manage your stress in a healthy way.

When you are feeling overcome with anxiety, focusing your mental energy elsewhere can help you ease stress and find calm. Some methods include meditation, muscle relaxation, massage, deep breathing, and yoga.

Search for support.

Sometimes just talking to others facing challenges similar to your own can help you find motivation to meet your recovery goals. Join a support group!

Remind yourself of your goals.

When it feels like there’s no way out, focus on what you would like your life to be, and work towards it! Keeping your goals in mind is the best form of motivation. 


Don’t let OCD take control.

The most important thing is to keep a strong growth mindset. Continue your regular life schedule and refocus on your life goals, rather than preventing your fears. Keep going to work or school as usual, spend time with your loved ones, and do things that make you happy.

Reference: Mayo Clinic



Helping a loved one manage OCD

Supporting someone with Obsessive Compulsive Disorder can sometimes be overwhelming and frustrating if you can’t relate to their experiences. It takes patience and time to understand how to best help someone, but your support can make a life-changing difference in their lives.


Listen without judgment.

Your loved one might tell you things that worry you, or that you don’t understand. They may have been worried about your reaction, so it’s important to let them know you are there to support them. Don’t devalue their feelings, remember that what they are telling you is very real and important to them, no matter how irrational it may seem to you. 

Discuss openly and decide on an approach.

Talking to the person experiencing OCD will always be better than any second hand information. It is important to include them in the plan for their recovery, and agree on a plan that feels right for everyone. 

  • Use signs or code words. Fears and obsessions can be hard to talk about. If it helps, you can consider using a word to symbolize the ocd when someone is struggling to explain their feelings.

  • Use visualization. Remember that not helping compulsions doesn’t mean you aren’t helping them. The OCD isn’t them. It can sometimes help to be reminded of this by thinking of the OCD as something separate, by giving it a name that you both use.

Overcoming Compulsions

Avoid encouraging compulsions. Providing constant reassurance to them might encourage them to seek it more, which can strengthen the compulsions over time. Instead, try to recognize their compulsions, and find ways to overcome them.

  • Try to delay compulsions. Rather than reassuring them right away, ask them to wait a minute before you talk. By increasing this delay bit by bit each time, you can help them overcome the compulsions. 

  • Help distract them. Suggest activities that will make them channel their energy elsewhere. These can be simple things, like going for a drive, walking outside, or watching a movie. 

  • Encourage them. Remember that overcoming compulsions isn’t easy and will take time and effort. Setbacks can occur, and may be frustrating. It is important to remind them of their goals, and to celebrate small victories. Remember that they're trying. 


Even if the person you’re trying to help is reluctant about receiving treatment, encourage them to seek professional help. Mental health disorders such as OCD often come with many stigmas, but it is important to remind your loved one that asking for help is a sign of strength, not weakness, and it can be life-changing. 


It’s not easy to escape OCD. Encourage your friend or family member to be patient with themselves, and remember to be patient with them too. 




Finding Support

Here's a comprehensive list of OCD support groups:

Online Support Groups

CommonGround OCD

CommonGround offers peer-led support groups for young adults (preferably older than 15). It is a comfortable, relaxed space for young adults to share their journeys with OCD with others who understand. Treatment, coping mechanisms, and helpful resources are also discussed. The group meets on Zoom on every 1st Wednesday of each month at 8 pm, and the 3rd Friday of each month at 6 pm (US central time). 


OCD Ottawa

OCD Ottawa is a support group for anyone older than 16 living with OCD in Canada. Being a peer-led support group, many of the volunteers have undergone a variety of treatments and share their stories. This support group focuses on discussing cognitive behaviour therapy (CBT) and exposure and response prevention (ERP), as well as coping strategies and general symptoms. OCD Ottawa meets every 2 weeks on Wednesday, on Zoom, from 7pm to 9pm. 


GOALS Support Group

GOALS is a virtual support group for adults with OCD. It prioritizes behavioural responses rather than medical ones for dealing with OCD. It is sponsored by the The Mental Health America Franklin County chapter (MHAFC) and assisted by clinicians with experience with OCD treatment, who act for GOALS as volunteers, not professionals. This support group meets on Zoom Every other Wednesday 6:30-8pm PST. 


Virtual OCD Support Group

This is a virtual support group for people living with OCD and their loved ones. It is a place for people having similar experiences to discuss with each other and learn. It is a peer-led group, run by a team of people who also have OCD, and understand what you are going through. This group meets every Thursday from 7-8:30 EST. 

In-person Support Groups

If you prefer to find in-person support near you, use this link: 

https://iocdf.org/find-help/?_listing_types=iocdf_support_group%2Ctreatment_group 


Helpful Resources

Organizations


Medical Information


Resources for parents


People’s Journeys


Co-occurring disorders




References

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