Let’s get right to the first part of the title question. Obsessive-Compulsive Disorder (OCD) dovetails in a major way with anxiety disorders but is a separate diagnosis. For years, OCD was lumped under the umbrella of anxiety but the American Psychiatric Association reclassified it in 2013.
Sure, OCD can bring on anxiety symptoms but lots of conditions cause anxiety. For example, anxiety and Attention Deficit-Hyperactivity Disorder (ADHD) can be virtually indistinguishable in children. Simply put, OCD is a serious disorder that requires treatment designed specifically for how it presents itself. A great first couple of steps involve learning more about OCD and finding ways to control it.
What is OCD?
As the name suggests, Obsessive-Compulsive Disorder impacts at least 3 percent of Americans and is known for intrusive obsessions (thoughts and sensations) and compulsions (rituals created to address the anxiety caused by the obsessions). This cycle is such that it interferes with one’s ability to function on a daily basis. OCD is not the same as the normal obsessions we all deal with from time to time. It’s a chronic condition for which extreme symptoms can fluctuate over time.
Generally speaking, someone with OCD may feel certain that someone they know is in danger. They obsess over this belief and become quite stressed and anxious. To soothe this feeling, they manufacture compulsions they feel will protect the person in question. These can range from repetitive acts to obsessive checking or cleaning and beyond.
OCD typically begins between childhood and early adulthood. In order to be diagnosed with it, a person must:
Experience obsessions and compulsions that take up at least one hour a day every day
Feel distressed due to the presence of this sensation
Find themselves unable to accomplish basic tasks and/or maintain healthy social interactions
There is no known cure for OCD but there are many effective measures for controlling obsessions and compulsions.
How to Control OCD Impulses
One of the most demoralizing aspects of OCD is feeling like you lack any control. Thus, it can be life-changing to incrementally take back some of your power. The idea is to go slowly and take progressive steps.
Postpone
Typically, when an obsession arises, it takes hold of you quickly and demands action. Typically, you take that action ASAP. A strong first step is to wait even 30 seconds to engage in the ritual. It may not sound like much but it’s huge.
Move Slower Than Usual
When you’re able to regularly postpone for at least 30 seconds, there’s a next level. Perform the compulsion but do so in slow motion. Allow yourself to fully witness the action and identify that you can choose to move at whatever speed you wish.
Change Something
Before the obsession hits, write down all the details and steps of a particular compulsion. Decide in advance to change at least one step. The next time you feel the pull:
Wait at least 30 seconds
Move in slow motion
Change something about the action
Afterward, recognize how much control you just took back.
Choose Not to Ritualize
By this point, you have built up some real tolerance and can begin trying to not perform the ritual. Each and every time you resist the urge, you bring yourself closer to relief.
Let’s Work Together
Of course, the steps outlined above are challenging. That’s where your therapist enters the picture. Controlling OCD impulses is made less difficult when you work with an experienced professional. If you or someone you know is struggling with Obsessive-Compulsive Disorder, I urge you to reach out for help and support. Let’s connect for a free and confidential consultation. For more information about Anxiety Disorder Counseling check out my information page.