Overcoming Obsessive Thoughts: Managing Anxiety and Compulsions

Obsessive thinking

In recent years, I have been dealing with excessive worry, which I initially did not recognize as obsessive thinking.
After seeing a doctor, I realized it was obsessive-compulsive disorder (OCD).
I often worry about my health; for example, when I brush my teeth too hard and feel a slight poke on my left gum, I continuously lick that area with my tongue.
Even if there is no injury, I notice that the gum might feel uneven, prompting me to lick the right gum to check if it feels the same.
Even if both sides feel the same, I may lick them dozens of times without being able to confirm it.
This pattern occurs in many areas of my body; for instance, if my neck feels tight on the right side, after pressing on it, I start to wonder if there is a lump that I missed.
I will keep pressing on my neck and notice some muscle tension and meridians, which leads me to check the left side to see if it feels the same.
Due to discomfort from medication, I have not taken any for several years.
My condition has actually improved because, upon realizing that this is obsessive thinking followed by compulsive behavior, I tell myself to redirect my attention and stop.
It does not significantly affect my daily life.
However, I still dislike that I might accidentally poke my upper palate with harder food while eating or brushing my teeth, which leads me to worry about being ill.
In daily life, I suddenly become concerned about a specific area and feel compelled to lick or touch it to confirm.

I would like to ask the doctor if my current ability to tell myself to stop, such as limiting my licking to three times, is effective.
Now, I want to practice being worried but trying not to lick or touch to see how that goes.
Would this practice be beneficial for me? Additionally, when I see bloodshot eyes, I feel the urge to check multiple times.
Currently, I try to redirect my attention by looking at my eyes in the mirror as a typical person would, rather than intentionally avoiding looking at them.
In this situation, should my approach be to notice them at a level that is typical for most people? Lastly, although I am managing to live my life as usual despite this excessive worry, I still want to alleviate the concerns in my mind.
Sometimes, I feel very frustrated and exhausted.
Will there ever be a day when I can see the light at the end of the tunnel? Thank you, doctor.

Zhongzhong, 30~39 year old female. Ask Date: 2020/04/27

Dr. Liang Sunyuan reply Psychiatry

Hello,
The coping strategies you have adopted are correct and effective.
However, it is understandable that thoughts of wanting to confirm things may still occasionally arise.
It's perfectly fine to pause or redirect your attention when that happens.
In fact, regardless of whether one has obsessive-compulsive disorder (OCD), everyone has some habits that can be difficult to control.
Instead of feeling anxious or depressed because these habits haven't completely disappeared, it may be more beneficial to accept that these are part of your characteristics.
Acknowledge that these habits may still surface occasionally, but also recognize that you have the ability to manage them.
This mindset could lead to a more fulfilling life.
Wishing you all the best.

Reply Date: 2020/04/27

More Info

Overcoming obsessive thoughts and managing anxiety and compulsions can be a challenging journey, especially when dealing with conditions like Obsessive-Compulsive Disorder (OCD). Your experience of excessive worrying about your health and engaging in compulsive behaviors, such as repeatedly checking your gums or neck, is a common manifestation of OCD. It’s commendable that you have recognized these patterns and are actively seeking ways to manage them.

Firstly, it’s important to understand that OCD is characterized by intrusive thoughts (obsessions) that lead to repetitive behaviors (compulsions) aimed at reducing the anxiety associated with those thoughts. The cycle of obsession and compulsion can be exhausting, both mentally and physically. However, there are effective strategies to help manage these symptoms.

One of the most effective approaches is Cognitive Behavioral Therapy (CBT), particularly a subtype known as Exposure and Response Prevention (ERP). This therapy involves gradually exposing yourself to the sources of your anxiety (in your case, the thoughts about your health or the sensations in your body) while refraining from engaging in the compulsive behaviors (like licking or checking). The goal is to help you learn that the anxiety will decrease over time without the need for compulsive actions.
Your idea of practicing to refrain from licking or checking is a great start. Setting a limit, such as allowing yourself to lick three times and then stopping, can help you gain control over the compulsion. This practice aligns with the principles of ERP, where you gradually increase your tolerance to anxiety without resorting to compulsions. It’s crucial to be patient with yourself during this process, as it may take time to see significant changes.

In terms of your strategy of looking at your eyes in a more natural way, this is also a positive step. The goal here is to engage with your body and its sensations without the heightened scrutiny that often accompanies OCD. By adopting a more casual approach, you can reduce the intensity of your compulsive checking behaviors. It’s essential to aim for a level of attention that a typical person would have, which can help normalize your experience and reduce anxiety.

You mentioned feeling tired and frustrated with the constant worry. It’s important to acknowledge these feelings and understand that they are valid. Living with OCD can be draining, and it’s okay to seek support. Consider reaching out to a mental health professional who specializes in OCD. They can provide tailored strategies and support to help you navigate your journey more effectively.

Lastly, while it may feel overwhelming at times, many individuals with OCD find relief and manage their symptoms successfully. With the right tools and support, it is possible to experience a significant reduction in obsessive thoughts and compulsive behaviors. Remember, recovery is a process, and it’s okay to take it one step at a time. Celebrate your progress, no matter how small, and be kind to yourself as you work towards a more peaceful state of mind.

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