HELP FOR OBSESSIVE THOUGHTS AND COMPULSIVE BEHAVIOR
Believe it or not, everyone has obsessive thoughts from time to time, and we are all capable of being compulsive. An obsession is an unwanted and recurrent thought, image or impulse that is experienced as intrusive. You could obsess about illness, harm coming to a loved one, or your car door being unlocked. Many obsessions seem strange and nonsensical. You might have obsessive thoughts about killing someone or harming someone sexually. Persistent, repetitive thoughts like these are not uncommon for people suffering with obsessions.
What is a Compulsion?
Compulsions have one purpose: to control the distress caused by obsessions. If you have obsessive thoughts about the door being unlocked, you may try to control your distress by checking the lock compulsively. If you have obsessive thoughts about illness, you might try to make yourself feel better by compulsively asking others for reassurance that you are healthy.
Compulsions can be acts or thoughts. Common compulsive acts include washing, checking, hoarding and reassurance seeking.
Compulsive thoughts include prayers, counting and phrases you rehearse in your mind to ward off harm associated with obsessions. You might obsess about the possibility of harm coming to a loved one. Rehearsing a prayer might make you feel your loved one is safe.
The term “Obsessive Compulsive Disorder” is often used to describe a condition in which obsessions and or compulsions become debilitating. But we all experience unwanted, repetitive thoughts, and all of us feel driven at times to behave in ways we don’t like. We all need to learn the skills for handling obsessions and compulsions.
So What Helps?
The research is clear and definitive about what works. Research studies have shown that talk therapy is no more effective than placebo.
The procedure shown to be most effective is called “exposure and response prevention.” Exposure involves gradually facing the situations that trigger your obsessions. If you are afraid of germs, exposure therapy could involve touching doorknobs and shaking peoples’ hands. Response prevention involves blocking the compulsion. Touching doorknobs will not help if you wash your hands immediately afterward. You have to wait until the anxiety drops without washing. Not easy, but it’s the only way.
You do not have to face your biggest fear right away. Exposure to situations that trigger your obsessions can be gradual, in small steps. You do what you feel ready to do, and the entire process is under your control.
Exposure and response prevention must be practiced regularly and frequently. Your therapist will help you manage your anxiety and resist the compulsive urge. When your anxiety drops, the obsession loses its force and the compulsive urge loses its grip. Exposure and response prevention can be difficult, but progress usually occurs quickly if you practice consistently. Clients describe what follows as liberating. Like the end of a prison sentence.
Cognitive Therapy
“Cognitive therapy” is an effective tool when used in conjunction with exposure and response prevention. Cognitive therapy involves learning to appreciate the impact distorted thoughts have in creating your obsessions and compulsions. Cognitive therapy will teach you how to challenge distorted thinking and bring your anxiety under control.
Finding A Qualified Therapist
Only therapists who have been specifically trained in exposure and response prevention and cognitive therapy know how to help people struggling with obsessions and compulsions. To find a qualified specialist in your area, visit
http://www.ocfoundation.org
Do not assume therapists claiming to be qualified have the appropriate training. When interviewing a therapist, on the phone, ask the following questions:
1) Can you describe how you help people with obsessions and compulsions? Can you explain exposure and response prevention to me? (If the therapist does not give an accurate description, call another therapist.)
2) Could you describe how you were trained to help people
with obsessions and compulsions?
3) Approximately how many people suffering with obsessions and compulsions have you worked with?
4) What is your success rate?