Overcoming OCD: Shifting Mindsets for a Healthier Life

How to Shift Thinking in Obsessive-Compulsive Disorder (OCD)

Hello, doctor.
I previously sought treatment for obsessive-compulsive disorder (OCD) during college, as I was very afraid of contracting HIV from using the restroom.
I would get anxious seeing trash or toilets and would wash my hands repeatedly.
I was on medication, specifically fluoxetine, for nearly two years, but the results were not significant, and I gained a lot of weight.
Interestingly, I found relief from my OCD symptoms after my boyfriend broke up with me, as I suddenly stopped worrying about it.
A few years ago, I was diagnosed with HPV due to precancerous lesions.
I have undergone treatment, and the lesions have recurred several times.
The most recent recurrence was during my pregnancy last year.
After giving birth, I had surgery, and my HPV test came back negative.
The doctor advised me to have regular check-ups and to live normally.
Even though my immune system was compromised during pregnancy, leading to the recurrence of precancerous lesions, I did not experience obsessive thoughts or behaviors at that time.
I was more focused on the anticipation of new life rather than worrying about the virus.
However, after giving birth, my OCD symptoms resurfaced.
I began to worry that the virus might still be present in areas that were not tested (the HPV test checks the cervix).
When using the restroom, if urine splashes onto my inner thigh or groin area, I feel compelled to shower immediately, fearing that the virus could linger there and contaminate my clothes.
I also constantly check if I am wearing my underwear correctly or if I have come into contact with the virus, leading to frequent changes of underwear and outer clothing throughout the day.
Each change requires me to wash my hands repeatedly to ensure I haven't contaminated anything else.
All these behaviors stem from my fear of transmitting HPV to my child.
I keep telling myself: 1.
Daily life does not transmit the virus, but another voice in my head reminds me that there are documented cases of indirect transmission in medical literature, such as through toilet door handles and towels.
What if I missed a step and inadvertently infected my child? 2.
My HPV test was negative, suggesting I might not have the virus anymore, but another voice counters that the doctor only confirmed the absence of the virus in the cervix.
3.
80% of women have been infected with HPV, and many are unaware of it.
If it were so easily transmissible, it would have been included in prenatal care and children's health guidelines.
Yet, I am still terrified of that extremely low probability.
As a result, I feel that the virus is present in my entire reproductive, urinary, and anal areas, which significantly impacts my daily life, making restroom use, showering, and changing clothes take a long time.
I have read extensively online about HPV, including resources from Taiwan's e-hospital, but I have not found any answers that provide me with 100% reassurance.
Worse yet, my anxiety seems to lower my immune response, giving the virus an opportunity to thrive.
I have also researched OCD and realized that I am not afraid of things that have not happened but rather of the small but real possibility of something occurring.
I have tried exposure and response prevention techniques, but the feeling of uncleanliness is like a thorn in my back, compelling me to clean and change before I can feel at ease.
I even hesitate to wear shorts, and I wash my pants daily because discharge might contaminate them through my underwear, leading to various indirect contacts (like pulling down my pants in the restroom and then touching other clothing), which could spread the virus everywhere.
I truly wish a doctor could tell me that I no longer have the virus or that there is a 100% guarantee I won't transmit it to my child, allowing me to embrace him without worry.
Doctor, how can I change my thought patterns? (I have done everything I can at the obstetrics and gynecology department, and the doctor keeps telling me to relax.) Thank you for patiently reading my message.
Due to the pandemic, I am currently not considering going to the hospital and hope to gradually improve through mindset adjustments.
Thank you!

Guang, 30~39 year old female. Ask Date: 2020/04/09

Dr. Liang Sunyuan reply Psychiatry

Hello, you have been working very hard and doing a great job caring for and protecting your child.
Children indeed need your hugs and love; when you engage in these activities, their emotions are nurtured, and their immunity is strengthened, with the benefits far outweighing the risks.
The distress caused by obsessive-compulsive disorder (OCD) often requires absolute certainty for peace of mind, but most events in the world do not come with 100% certainty.
Practice telling yourself that you have done your best to pay attention.
Even those who have done their best will still encounter unexpected challenges, but certainly, they will face fewer than those who are inattentive.
It is advisable to maintain a level of awareness that is typical for most people; excessive control or cleanliness offers limited additional protection while consuming psychological energy and increasing mental burden, which is not worth it.
Take good care of your child and accompany them as they grow.
When real problems arise, then face and solve them.
Before issues occur, enjoy life, allow yourself to rest well, and when real problems do arise, you will have the capacity to address them.
Wishing you all the best.

Reply Date: 2020/04/09

More Info

Overcoming obsessive-compulsive disorder (OCD) can be a challenging journey, particularly when it intertwines with health anxieties, such as concerns about HPV transmission. Your experience reflects a common struggle among individuals with OCD, where intrusive thoughts lead to compulsive behaviors aimed at alleviating anxiety. The good news is that there are effective strategies to help shift your mindset and regain control over your thoughts and behaviors.

Firstly, it’s essential to understand that OCD often manifests as a cycle of obsession and compulsion. In your case, the obsession revolves around the fear of transmitting HPV to your child, while the compulsion involves excessive washing and changing of clothes. This cycle can be exhausting and can significantly impact your daily life. Recognizing this pattern is the first step toward breaking it.

One effective approach to managing OCD is through cognitive-behavioral therapy (CBT), specifically a technique known as exposure and response prevention (ERP). This method involves gradually exposing yourself to the source of your anxiety—in this case, the fear of contamination—while refraining from the compulsive behaviors that typically follow. For instance, you might start by intentionally allowing a small amount of urine to splash onto your skin without immediately washing it off. This can be uncomfortable, but over time, it can help desensitize you to the anxiety associated with that situation.

Another strategy is to practice mindfulness and grounding techniques. Mindfulness involves focusing on the present moment without judgment. When you find yourself spiraling into anxious thoughts about HPV, try to redirect your attention to your immediate surroundings. Engage your senses: notice the colors, sounds, and textures around you. This practice can help you detach from the intrusive thoughts and reduce their power over you.

Additionally, cognitive restructuring can be beneficial. This involves challenging and reframing your irrational thoughts. For example, when you think, “I might transmit the virus to my child,” counter that thought with evidence-based reasoning: “The medical professionals have assured me that the risk is minimal, and I have tested negative for HPV.” Writing down these counterarguments can serve as a helpful reminder during moments of anxiety.

It’s also crucial to limit your exposure to information that fuels your anxiety. While it’s understandable to seek reassurance through research, excessive reading about HPV can exacerbate your fears. Set boundaries for yourself regarding how much time you spend researching health-related topics, and focus instead on activities that bring you joy and relaxation.

Lastly, consider reaching out for support, whether through online forums, support groups, or mental health professionals. Sharing your experiences with others who understand can provide comfort and validation. Even though you mentioned not wanting to visit a hospital due to the pandemic, many therapists offer virtual sessions that can be just as effective.

In summary, overcoming OCD and the accompanying health anxieties requires a multifaceted approach. By practicing exposure and response prevention, mindfulness, cognitive restructuring, and seeking support, you can gradually shift your mindset and regain control over your life. Remember, it’s a process, and it’s okay to take small steps toward improvement. You are not alone in this journey, and with time and effort, you can find relief from the burdens of OCD.

Similar Q&A

Overcoming OCD: A Journey Towards Mental Health and Stability

Hello, doctor. I am a patient with obsessive-compulsive disorder (OCD). I am 35 years old, unmarried, and have been in a relationship with my girlfriend for 16 years. Currently, I am unemployed and at home. I really want to quickly become like a normal person, have a stable job, ...

Dr. Zhan Jiaxiang reply Psychiatry
Hello: Your symptoms are causing you significant distress, and your proactive approach to addressing them by seeking treatment from a psychiatrist is an excellent strategy. Current research evidence indicates that taking appropriate medication and undergoing cognitive behavioral ...

Obsessive-Compulsive Disorder: Navigating Thoughts of Life and Death

Dear Doctor: I apologize for the interruption, and I appreciate your willingness to read the following content. I suffer from obsessive-compulsive disorder (OCD), primarily characterized not by frequent cleaning behaviors but by doubts and worries. I constantly think about the ap...

Dr. Huang Xiaoxian reply Psychiatry
Dear Happy, First of all, thank you for your question, and I want to commend you for being willing to express your concerns! From what you’ve described, your obsessive symptoms are causing you significant distress, and you also have many worries related to interpersonal interac...

Overcoming OCD: Managing Cleanliness Standards and Anxiety in Daily Life

Hello, Doctor. I am currently a university student. I started experiencing obsessive cleanliness behaviors since the first year of junior high school. I clearly remember researching how to wash my hands after using the restroom to ensure they were clean (I would rinse my hands te...

Dr. Huang Xiaoxian reply Psychiatry
Dear Oda, based on your description, it seems that your standards for cleanliness are higher than average, and your anxiety levels are quite elevated. I wonder if you've ever felt that your fear of dirt is unreasonable but difficult to control? If this may be related to obse...

Overcoming OCD: A Journey from Anxiety to Understanding

Hello, doctor. I apologize for the length of this message. I have been experiencing obsessive thoughts since high school (or even earlier). After resolving one issue, new obsessive thoughts tend to arise after a few days. During my sophomore and junior years, I occasionally had t...

Dr. Lin Mianzhang reply Psychiatry
Hello Wenwen: Thank you for your hard work! Your situation appears to be symptomatic of obsessive-compulsive disorder (OCD). I'm curious about your reasons for initially choosing not to take medication. The best outcomes for OCD are typically achieved through a combination o...