Are your 'little ways' really OCD?

What is OCD?

OCD is a fear and anxiety-based disorder where you can’t resist your obsessions and compulsions, which are two different behaviours that feed into one another.

An obsession is an intrusive and repetitive thought. Let's say you constantly obsess about something like touching dirty surfaces because of germs. It's the constant thinking about such things that make it an obsession.

 A compulsion is an actual behaviour or a set of behaviours. For example, you might feel compelled to repeatedly wash your hands because you want to get rid of the germs you fear.  So obsessive thinking tends to go naturally hand-in-hand with compulsive behaviour.

You act (the compulsive behaviour) on what you're thinking about (the obsession). Someone with OCD gets very anxious if they can't carry out their compulsive behaviour because in some senses they feel relief from having done it. With the germ example for instance, a person feels relief if they are able to wash their hands to get rid of the germs.

How many people have OCD?

Roughly 3-4% of the population has what can be described as full-blown OCD. This can be so distressing that it leads to depression and interferes with a sufferer’s life. There are also health implications with some compulsive behaviours.

Recently, I met a Chloe, 26, whose repeated, vigorous hand-washing led to terrible eczema. In other cases I've seen people who have made themselves ill by taking huge levels of vitamins, convinced they’d get terribly ill if they stopped.

Are you at risk of developing OCD?

Take my quick quiz to see if you're at risk of developing OCD. Answer these simple questions honestly with a yes or a no:

1: Do you keep people waiting or miss appointments because of rituals like having to check your door is locked, say, six times? Or that the gas is off, or that your make-up is perfect?

2: Do you feel constant anxiety, or even fear, about doing things 'correctly' or do you worry you haven't done something correctly and must go back to sort the situation out?

3: Has anyone ever commented on things like your 'little ways', or suggested you do things unnecessarily (like checking through your bag repeatedly to make sure you have everything you need when you're trying to leave for work)?

4: Do you feel trapped by thoughts that keep going over and over in your head? Do you sometimes feel like you're head is spinning and it might never stop?

 5: Do you feel temporary relief from worry and anxiety if you do something that you believe you really need to do - like rearranging something on your desk a set number of times until it’s 'just right'?

6: Do you frequently feel panicked if something prevents you from doing a routine or ritual that you believe is necessary - like washing your hands a set number of times?

Now, count the number of times you said yes to each question.

1-2 'yes' answers = some risk of OCD

At this point any repetitive thoughts or worries you might have about doing something 'just right', may be manageable. But pretty much any 'yes' answer to the above questions signals the potential for developing OCD. Things may seem fine in your life right now but check out the advice below.

3-4 'yes' answers = OCD heading out of control

You definitely need to examine your behaviour and the way you worry. This is because you risk these worries taking over your life. Full-blown OCD can develop insidiously - without you even being aware that it's taking over your life.

5-6 'yes' answers = full-blown OCD

Obsessive thinking and compulsive behaviours might well have taken over your life. Definitely use the advice below and in particular see step six - OCD solution. You should also talk to your GP about your symptoms.

Step 1 - explore

It's time to sort out where your OCD or OCD-type thinking and behaviour comes from. Did one of your parents have OCD, teaching you that life is full of anxiety and you need to control it? Or maybe you experienced a trauma and OCD has become your way of 'coping' with the after-effects. Possibly you only start feeling and acting this way when stress mounts? This type of understanding empowers you to take action.

Step 2 - monitor

It's helpful to start monitoring your thoughts and behaviour with an OCD diary for one week. Keep it simple, for example, mark a tick for each obsessive thought you have and a cross for each compulsive behaviour. Then make a brief note of any trigger setting off the thought/behaviour, e.g. your boss criticised you so you feel compelled to tidy your desk even though it's already tidy.

Step 3 - note your patterns

 After one week check your diary for an emerging pattern. Can you see what sets off obsessive thinking or compulsive behaviour? For instance, do you rush around and get stressed when getting ready for work? Those stressed feelings leave you fretful so you re-check locks a couple times just to 'make sure' you haven't forgotten to lock your door?

On a dedicated piece of paper make a note of your main OCD triggers (e.g. morning routine before work), and your obsessions/compulsive responses. Underneath this list, note your relevant goals, e.g. to stop re-checking locks each morning.

Step 4 – acceptance

Now you have some goals written down. But before you start working towards them, it's time to reframe your thinking. Accept that OCD is NOT a coping strategy. So far you've seen it as your coping mechanism, maybe even your saviour! But the reality is, it's the opposite and OCD prevents you from learning positive coping strategies. Headline your piece of paper from Step 3 with the fact: "My OCD or OCD-type behaviours are not coping strategies!" Hold this thought.

Step 5 – get support