Overcoming Obsessive Checking: Managing Anxiety Around Electronics

Q: Overcoming Obsessive Checking: Managing Anxiety Around Electronics

Hello You-Yan： Your description seems to indicate symptoms of obsessive-compulsive disorder (OCD). <br>You mentioned a key point： feeling trapped in an endless cycle. <br>This is actually crucial for treating OCD, which involves breaking this vicious cycle. <br>How can this be do

I often find myself endlessly checking the switches of electronic devices around me. Could this be a sign of obsessive-compulsive disorder?

Since the outbreak of the pandemic, I have been studying at home, but I have recently noticed that I uncontrollably keep checking the electronic devices around me, such as my camera and Bluetooth headphones.
This behavior stems from a past incident where my camera broke and required expensive repairs.
Now, I find myself repeatedly turning the camera on and off, fearing that there might be damaged components, even though everything is functioning normally.
I can't shake the feeling that there might be something wrong that I haven't detected, leading me to check incessantly.
Similarly, my Bluetooth headphones have been dropped before, which makes me anxious about potential issues, prompting me to check them repeatedly.
Initially, I didn't recognize this as a problem, but one day I spent an entire morning checking my electronic devices without putting them down.
It dawned on me that I seemed to be trapped in an endless cycle: check, nothing is wrong, fear that something is wrong, check again, nothing is wrong, fear that something is wrong, and so on.
I suspect that I may have obsessive-compulsive tendencies, which also manifest in my daily life.
For example, I always feel that my water bottle is never clean enough, and I need to wash my hands four times before I feel that the soap has been rinsed off.
I would like to ask how I can improve these situations in my daily life.

You Yan, 10~19 year old female. Ask Date: 2021/06/03

Dr. Lin Mianzhang reply Psychiatry

Hello You-Yan: Your description seems to indicate symptoms of obsessive-compulsive disorder (OCD).
You mentioned a key point: feeling trapped in an endless cycle.
This is actually crucial for treating OCD, which involves breaking this vicious cycle.
How can this be done? When you start to fear that something might go wrong, try not to rush into checking.
Allow yourself to endure that feeling of unease and anxiety, and only check when it becomes unbearable.
Initially, you can challenge yourself to delay checking for 5 minutes, then 10 minutes, 20 minutes, and eventually aim to avoid the checking behavior altogether.
During this waiting period, focus on experiencing that discomfort and anxiety, and record the intensity of those feelings.
For example, if the maximum score is 10, what is your current anxiety level? Additionally, record the intensity of your emotions every minute.
By doing this, you can observe your level of anxiety and realize that it tends to decrease over time.
This practice of delaying or even refraining from responding is very important for treating OCD.
This is known as "exposure and response prevention therapy." If, after practicing, you still feel unable to improve, it is advisable to seek help from a psychiatrist to discuss further treatment options.
Wishing you peace and well-being.

Reply Date: 2021/06/03

More Info

Overcoming obsessive checking behaviors, especially in the context of anxiety surrounding electronics, can be challenging but is certainly manageable with the right strategies. Your experience of compulsively checking devices like cameras and Bluetooth headphones, stemming from past incidents of damage, is a common manifestation of anxiety and obsessive-compulsive tendencies. Here are some steps you can take to address these behaviors and improve your daily life.

Understanding the Behavior
First, it’s essential to understand that obsessive checking is often rooted in anxiety. The fear of something going wrong—like a malfunctioning camera or headphones—can lead to a cycle of checking that provides temporary relief but ultimately reinforces the anxiety. This cycle can be exhausting and time-consuming, as you've experienced.

Strategies for Overcoming Obsessive Checking
1. Cognitive Behavioral Therapy (CBT): One of the most effective treatments for obsessive-compulsive behaviors is CBT, particularly a subtype known as Exposure and Response Prevention (ERP). This involves gradually exposing yourself to the source of your anxiety (e.g., not checking your camera) and learning to tolerate the discomfort without engaging in the compulsive behavior. A mental health professional can guide you through this process.

2. Mindfulness and Relaxation Techniques: Practicing mindfulness can help you become more aware of your thoughts and feelings without judgment. Techniques such as deep breathing, meditation, or yoga can reduce overall anxiety levels and help you manage the urge to check your devices. When you feel the urge to check, take a moment to breathe deeply and acknowledge the feeling without acting on it.

3. Set Boundaries for Checking: Create specific times during the day when you allow yourself to check your devices. Outside of these times, commit to not checking. This can help you regain a sense of control over your behavior. Gradually reduce the frequency of these checks as you become more comfortable.

4. Challenge Your Thoughts: When you feel the urge to check, ask yourself what evidence you have that something is wrong. Often, the fear is based on irrational thoughts rather than reality. Keeping a journal of your thoughts and feelings can help you identify patterns and challenge negative thinking.

5. Limit Exposure to Triggers: If certain situations or reminders trigger your checking behavior, try to limit your exposure to them. For example, if seeing your camera makes you anxious, consider storing it out of sight when you’re not using it.

6. Seek Support: Talking to friends or family about your experiences can provide emotional support. They can help remind you of the rationality behind your devices’ functionality and encourage you when you feel the urge to check.

7. Professional Help: If your symptoms are significantly impacting your daily life, consider seeking help from a mental health professional. They can provide tailored strategies and support to help you manage your anxiety and obsessive behaviors effectively.

Conclusion
Overcoming obsessive checking behaviors takes time and patience. By implementing these strategies, you can gradually reduce the anxiety associated with your electronic devices and reclaim your time and mental energy. Remember, it’s okay to seek help, and you don’t have to navigate this journey alone. With the right tools and support, you can break the cycle of checking and lead a more fulfilling life.

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