Effective Ways To Manage Obsessive Compulsive Disorder (OCD)

OCD is not just being cleanfreak Monica Geller from the TV show FRIENDS, it is definitely a lot more than that. I remember catching up with a friend after months but all she did was worry about the clothes back home that she had kept for drying. She was constantly thinking about it, saying, what if they fall on the ground and get dirty? I did not understand then that it could make her so anxious. 

To understand OCD and ways to manage it, OnlyMyHealth team interacted with Sargun Bedi, Counselling Psychologist, Lucid Mind, Ghaziabad. 

When asked what OCD is, Sargun said, “Obsessive Compulsive Disorder (OCD) is a mental health condition having a negative influence on a person’s capacity to function in everyday life, affecting the overall quality of their life. A person with obsession may experience uncontrollably recurring thoughts, ideas, or urges that are bothersome, persistent, and intrusive in nature. Compulsions, on the other hand, are thought patterns or repetitive behaviours that people feel compelled to carry out because of their obsessions in order to avoid a feared consequence. Both combine and become OCD, a complex condition which needs thorough assessment and requires treatment.”

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What Can Lead To OCD?

While explaining this, Bedi said, “While the exact or specific cause of OCD is unknown, certain variables may contribute to its development including genetic, environmental, psychological as well as neurobiological,” adding, “a person with a family history of OCD or related anxiety disorders may be at higher risk of developing this condition.”

Ways To Effectively Manage OCD

According to Bedi, a combination of therapeutic approaches, lifestyle modifications, and medication are some effective strategies for managing OCD. She helped us list down effective ways of managing OCD. 

1. Professional Support

Seeking help from a qualified mental health professional, such as a psychologist or psychiatrist, is essential for developing an individualised treatment plan for OCD. A mental health professional can provide assessment, therapy, medication management, and ongoing support throughout the recovery process.

2. Medication

In serious cases, medication is prescribed by a psychiatrist after being diagnosed for OCD. They help alleviate the symptoms.  

3. Mindfulness and Relaxation Techniques

Mindfulness meditation and other mindfulness-based therapies can be beneficial for managing OCD symptoms. Bedi said, “These practices can help individuals develop awareness of their thoughts and feelings without reacting to them impulsively. Deep breathing and Progressive Muscle Relaxation Techniques can help them reduce anxiety and tension associated with OCD.” 

4. Lifestyle Modifications

Healthy Lifestyle Habits such as engaging in regular physical activity, maintaining a balanced diet, getting adequate sleep, avoiding excessive caffeine and alcohol may help alleviate OCD symptoms. 

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6. Support Groups and Peer Support:

“Joining a support group for individuals with OCD which is also led by mental health professionals can provide a sense of community, validation, and encouragement. Sharing experiences and coping strategies with others who experience similar concerns can reduce feelings of isolation and stigma associated with the disorder,” Bedi said. 

Treatment

When asked whether there are treatments to reduce OCD symptoms, Bedi said, “Yes there are effective therapeutic treatments like CBT (cognitive behavioural therapy) which help individuals identify and challenge their irrational thoughts and beliefs that contribute to obsessions and compulsions, and ERP (exposure and response prevention) techniques which involves gradually exposing individuals to situations, thoughts or objects that  trigger obsessions while preventing them from engaging in compulsive behaviours. Over time, repeated exposure helps to reduce the anxiety associated with obsessions and weaken the urge to perform compulsions. It's important to work with a qualified mental health professional to determine the most appropriate treatment plan for your individual needs and circumstances."

Other than that, Bedi suggested that individuals with OCD should consult with a psychiatrist if the symptoms get uncontrollable. Yoga, meditation, deep breathing exercises can also help reduce stress and promote relaxation alongside medication and therapy.