Overcoming OCD: Coping with Cleanliness Anxiety in Everyday Life

Q: Overcoming OCD: Coping with Cleanliness Anxiety in Everyday Life

Hello： The human body actually has a resistance to environmental bacteria, and cleanliness only needs to be maintained at a moderate level; excessive cleaning can lead to problems. <br>It is recommended to remind yourself to maintain the same level of cleanliness as your friends

Obsessive-Compulsive Disorder (OCD) with a focus on cleanliness?

I saw someone at school using a fly swatter to kill a fly on the desk.
They disposed of the fly's body, but the desk was not disinfected.
Since it was winter break, a few months passed, and when someone used that desk, I felt disgusted and was afraid to approach that spot.
It was right in front of me, and every time I walked by, I would pull up my jacket to ensure I didn't touch it before feeling safe to pass.
Over time, many people touched or placed their belongings on that desk, and when I came into contact with them, I would immediately wash my hands and disinfect.
If I touched clothing, I would wash it; if I touched books or stationery, I would also wash them.
This made me feel mentally and physically exhausted.
I asked a friend about similar concerns, wondering if there would be any odor or risk of infection.
My friend said it depends on what infectious agents the fly might carry.
As for the odor, since several months had passed, it would have decomposed, but there might still be some scent detectable only by insects, which humans cannot smell, leading to a false sense of security.
However, seeing others who had touched that area still made me wash my hands repeatedly, as well as my backpack and stationery.
It has become truly exhausting.
How can I overcome this worry?

Zeng, 10~19 year old female. Ask Date: 2021/04/10

Dr. Liang Sunyuan reply Psychiatry

Hello: The human body actually has a resistance to environmental bacteria, and cleanliness only needs to be maintained at a moderate level; excessive cleaning can lead to problems.
It is recommended to remind yourself to maintain the same level of cleanliness as your friends or classmates, and during other times, focus on things that interest you to gradually let go of unnecessary compulsive thoughts.
If compulsive thoughts persist and cannot be dismissed, it may reach the level of obsessive-compulsive disorder (OCD), and it is advisable to seek medical assistance.

Reply Date: 2021/04/10

More Info

Overcoming OCD, particularly in relation to cleanliness anxiety, can be a challenging journey, but it is certainly possible with the right strategies and support. Based on your description, it seems that your experiences are consistent with obsessive-compulsive disorder (OCD), where intrusive thoughts about cleanliness and contamination lead to compulsive behaviors, such as excessive hand washing and cleaning. This cycle can be exhausting and can significantly impact your daily life.

First, it is important to understand that OCD is a recognized mental health condition that often requires professional intervention. The feelings of anxiety and the compulsive behaviors you described are common among individuals with OCD. The fact that you feel compelled to wash your hands or clean items repeatedly, even after they have been touched by others, indicates that your anxiety is driving these behaviors. This is not just a matter of being overly cautious; it is a response to the intrusive thoughts that suggest something terrible might happen if you do not engage in these rituals.

To cope with cleanliness anxiety, consider the following strategies:
1. Seek Professional Help: Consulting a mental health professional, such as a psychologist or psychiatrist, is crucial. Cognitive-behavioral therapy (CBT), particularly exposure and response prevention (ERP), is one of the most effective treatments for OCD. ERP involves gradually exposing yourself to the sources of your anxiety (like the table where the fly was) and learning to refrain from engaging in compulsive behaviors (like washing your hands immediately). This can help you build tolerance to the anxiety without resorting to compulsions.

2. Medication: In some cases, medication may be prescribed to help manage OCD symptoms. Selective serotonin reuptake inhibitors (SSRIs) are commonly used and can help reduce the intensity of obsessive thoughts and compulsive behaviors. Discuss this option with your healthcare provider to see if it might be appropriate for you.

3. Mindfulness and Relaxation Techniques: Practicing mindfulness can help you become more aware of your thoughts and feelings without reacting to them. Techniques such as deep breathing, meditation, or yoga can reduce overall anxiety levels and help you feel more grounded.

4. Gradual Exposure: Start by gradually exposing yourself to situations that trigger your anxiety. For example, you might begin by sitting near the table where the fly was, without cleaning or washing your hands immediately afterward. Allow yourself to feel the discomfort without acting on the urge to wash. Over time, this can help desensitize you to the anxiety associated with these situations.

5. Challenge Your Thoughts: Work on identifying and challenging the irrational thoughts that fuel your anxiety. For instance, remind yourself that while flies can carry bacteria, the risk of serious illness from incidental contact is extremely low. Keeping a thought journal can help you track these thoughts and develop more rational responses.

6. Support Groups: Connecting with others who experience similar challenges can provide comfort and understanding. Support groups, whether in person or online, can offer a space to share experiences and coping strategies.

7. Establish a Routine: Creating a structured daily routine can help you manage your time and reduce the urge to engage in compulsive behaviors. This can include scheduled times for cleaning and self-care, allowing you to feel more in control.

8. Limit Information Intake: Sometimes, excessive information about cleanliness and germs can exacerbate anxiety. Consider limiting your exposure to media or discussions that focus heavily on contamination and cleanliness.

Remember, overcoming OCD is a process that takes time and patience. It’s important to be kind to yourself and recognize that setbacks may occur. The goal is not to eliminate anxiety entirely but to learn how to manage it effectively. With the right support and strategies, you can regain control over your life and reduce the impact of cleanliness anxiety on your daily activities.

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