Overcoming OCD: A Personal Journey Through Anxiety and Intrusive Thoughts

Q: Overcoming OCD: A Personal Journey Through Anxiety and Intrusive Thoughts

Hello： We cannot control what thoughts arise in our minds; we can only train ourselves to ignore those thoughts and redirect our attention to more meaningful and important people and things. <br>Individuals with obsessive-compulsive disorder (OCD) often feel the need to repeat ce

Doctor, please help me with my obsessive-compulsive disorder (OCD) issue?

I have read some posts here and looked at the questions raised by others and the doctors' responses.
I found that I share many symptoms with them, such as feeling unable to pray when entering a temple because disrespectful thoughts about the deities arise in my mind, even though I don't truly wish to be disrespectful.
Sometimes, while walking, if such thoughts or images come to my mind, I will turn back and walk the same path again.
When writing, if these thoughts occur, I will erase and rewrite.
When turning the lights on and off, if such thoughts arise, I will turn them on and off again.
I feel that if I redo something once, I will feel more at ease; if I don't do this, I become very anxious, fearing that something bad will happen as a consequence.
I hope the doctor can give me some advice on how to deal with these chaotic thoughts that come to my mind.
I have always been quite nervous.
In the third year of junior high, I often had stomach discomfort, which made me very worried, fearing I might have stomach cancer.
At that time, my mother took me to see a psychologist, who diagnosed me with anxiety disorder and prescribed medication for it.
I took the medication for about a year, and the anxiety went away.
After that, shortly after graduating from high school, I broke up with my ex-girlfriend and developed anxiety again.
I went to see a doctor, who said I had both anxiety and panic disorders and prescribed some medication for me.
Later, when I started college and spent time with new classmates, the panic and anxiety gradually diminished.
However, during the summer of my sophomore year, while at home, I began to have intrusive thoughts, such as images of dogs mating, and the word "sick" would suddenly pop into my mind.
These examples are not thoughts I want to have or express.
I went to see a psychologist, who diagnosed me with obsessive-compulsive disorder (OCD) and prescribed medication for it.
Those issues were resolved, but in my junior year, I started experiencing intrusive thoughts again, which led me to wash my hands excessively until I stopped thinking about them.
I also engaged in the behaviors I mentioned earlier, like turning back to retrace my steps.
By the time I graduated in my senior year and was living at home, I worked hard to improve.
Now, I have made significant progress; for example, when I think of bad things while washing my hands, I try to focus on positive thoughts.
However, I'm not sure if this method is correct.
I still have intrusive thoughts, and they seem to be worse than before.
I also have random thoughts, such as when I see news about a car accident, the words "serves them right" suddenly come to my mind, which is not something I want to say.
Recently, I visited a psychologist who advised me to increase my OCD medication from one and a half pills to two.
I don't know if it's because I'm not staying at home, but while I was living in the dorms at school, even though I had some OCD tendencies, it wasn't as severe as it is now, with these negative thoughts constantly surfacing.
What should I do?

Niming, 20~29 year old female. Ask Date: 2016/09/25

Dr. Liang Sunyuan reply Psychiatry

Hello: We cannot control what thoughts arise in our minds; we can only train ourselves to ignore those thoughts and redirect our attention to more meaningful and important people and things.
Individuals with obsessive-compulsive disorder (OCD) often feel the need to repeat certain rituals to find comfort.
However, there are other ways to achieve reassurance, such as focusing on more significant or interesting matters.
If one can adopt a detached attitude towards intrusive thoughts and allow unpleasant thoughts to naturally fade away, it may be easier to manage OCD symptoms.
Both pharmacotherapy and psychotherapy can effectively treat OCD, and it is advisable to collaborate with your outpatient physician and discuss your concerns with them.
Best wishes to you.

Reply Date: 2016/09/25

More Info

Overcoming Obsessive-Compulsive Disorder (OCD) can be a challenging journey, especially when intrusive thoughts and compulsive behaviors interfere with daily life. Your experiences resonate with many individuals who struggle with similar symptoms, and it’s important to recognize that you are not alone in this battle.
OCD is characterized by unwanted, intrusive thoughts (obsessions) that cause significant anxiety, leading to repetitive behaviors or mental acts (compulsions) performed to alleviate that anxiety. The cycle of obsession and compulsion can be exhausting, and it often feels like a never-ending loop. Your description of feeling compelled to redo actions, such as walking back to retrace your steps or rewriting until it feels "right," is a common manifestation of OCD. These behaviors may provide temporary relief but can reinforce the cycle of anxiety and compulsive behavior over time.

It's commendable that you have sought help from mental health professionals in the past and have been prescribed medication to manage your anxiety and OCD symptoms. Medications, particularly selective serotonin reuptake inhibitors (SSRIs), are often effective in treating OCD. However, medication alone may not be sufficient for everyone. Cognitive Behavioral Therapy (CBT), particularly Exposure and Response Prevention (ERP), is considered the gold standard for treating OCD. This therapeutic approach involves gradually exposing you to the sources of your anxiety while helping you refrain from engaging in compulsive behaviors. Over time, this can help reduce the power of the intrusive thoughts and the compulsions that follow.

You mentioned that you have made progress by trying to redirect your thoughts to more positive aspects when faced with intrusive thoughts. This is a good strategy, but it’s essential to understand that simply trying to replace negative thoughts may not always be effective for OCD. Instead, learning to tolerate the discomfort of these thoughts without acting on them is crucial. This can be challenging, but with practice, it can lead to a significant reduction in anxiety and compulsive behaviors.

Additionally, it might be beneficial to explore mindfulness techniques. Mindfulness can help you observe your thoughts without judgment and reduce the emotional charge associated with them. This practice encourages you to acknowledge the presence of intrusive thoughts without feeling compelled to react to them. Techniques such as deep breathing, meditation, or grounding exercises can also be helpful in managing anxiety.

It’s also important to maintain open communication with your mental health provider about your symptoms and any changes you experience. If you feel that your current medication dosage is not effective, discussing this with your doctor is crucial. They may adjust your medication or suggest additional therapeutic options to better support your recovery.

Lastly, consider building a support network. Engaging with others who understand your struggles can provide comfort and encouragement. Support groups, either in-person or online, can be valuable resources where you can share experiences and coping strategies.

In summary, overcoming OCD is a multifaceted process that often requires a combination of medication, therapy, and self-help strategies. It’s essential to be patient with yourself as you navigate this journey. Progress may be gradual, but with the right support and tools, it is possible to manage your symptoms effectively and lead a fulfilling life. Remember, seeking help is a sign of strength, and you deserve to find peace and relief from the burdens of OCD.

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