Intrusive Thoughts: Coping with Anxiety and OCD Symptoms

Q: Intrusive Thoughts: Coping with Anxiety and OCD Symptoms

Hello： I apologize for the late response. <br>The definition of obsessive thoughts in obsessive-compulsive disorder (OCD) refers to the presence of unwanted, repetitive thoughts, images, or impulses that a person experiences. <br>For example, a persistent fear of dirtiness may le

I previously asked (#178901) whether this can be considered "obsessive thinking" within the context of obsessive-compulsive disorder (OCD)?

Hello, Doctor: Last semester, due to the stress of preparing for exams, I came across information online suggesting that masturbation could relieve stress, so I started to try it.
Since then, I have been masturbating whenever I feel the urge.
Recently, I’m not sure if it’s because of frequent exposure to such content, but sometimes when I see someone of the opposite sex, inappropriate thoughts come to my mind, and I tell myself not to think like that.
Later, I read an article online about someone being sexually assaulted, and after reading it, I felt sorry for the victim and became anxious about the possibility of becoming a victim myself (because I had previous experiences of having inappropriate thoughts when seeing someone of the opposite sex).
Then, I came across another article about a middle-aged man looking at his daughter in shorts, and I found that father to be quite disgusting.
After reading that article, when I saw older family members, my mind started to wander again (I am really afraid of sexually assaulting someone, which makes me anxious).
Additionally, I feel quite disrespectful towards my elders, and thinking about this makes me feel very ashamed, so I don’t dare to seek help from my parents.
Recently, I have been worried about this issue, which has led to a decrease in appetite, difficulty concentrating, and insomnia.
When interacting with the opposite sex, I try to avoid situations because my mind tends to wander.
I also don’t feel comfortable discussing this with my parents.
I would like to ask what I should do in this situation, and if there are any ways to stop my mind from wandering like this? (Is this considered obsessive thinking?)

Niming, 20~29 year old female. Ask Date: 2022/02/25

Dr. Wang Yaoting reply Psychiatry

Hello: I apologize for the late response.
The definition of obsessive thoughts in obsessive-compulsive disorder (OCD) refers to the presence of unwanted, repetitive thoughts, images, or impulses that a person experiences.
For example, a persistent fear of dirtiness may lead to irrational beliefs about contracting a terrible disease.
These phenomena are commonly encountered in daily life, where individuals may repeatedly experience distressing thoughts such as, "My hands are so dirty; I must wash them!" or "I might have left the gas on!" or "I need to organize things neatly." These thoughts are not desired and can generate significant anxiety.
To determine whether your situation falls under obsessive thoughts in OCD, it is advisable to consult a psychiatrist for a more comprehensive evaluation.
Treatment methods may include "thought interruption techniques," which involve first relaxing and allowing the mind to be filled with obsessive thoughts without resistance.
When the intensity of these thoughts reaches a peak, the therapist suddenly shouts, "Stop!" in an attempt to help the individual terminate these thoughts.
I hope this answers your question :)

Reply Date: 2022/02/25

More Info

Understanding intrusive thoughts, especially in the context of anxiety and obsessive-compulsive disorder (OCD), can be quite challenging. From your description, it seems you are experiencing a combination of anxiety and intrusive thoughts that are causing significant distress in your daily life. Let's break this down and explore some coping strategies.

Intrusive Thoughts and Anxiety
Intrusive thoughts are unwanted, involuntary thoughts that can be distressing or disturbing. They often occur in individuals with anxiety disorders, including OCD. These thoughts can revolve around fears of harming oneself or others, inappropriate sexual thoughts, or fears of losing control. It's important to recognize that having these thoughts does not mean you will act on them; they are simply a manifestation of anxiety.

In your case, it appears that your anxiety has been exacerbated by external stimuli, such as articles or discussions about sensitive topics. This is common; our brains can latch onto distressing information and create a cycle of worry and fear. The fact that you are aware of these thoughts and are trying to manage them is a positive sign, but it can also lead to increased anxiety when you feel guilty or ashamed for having them.

Coping Strategies
1. Acknowledge the Thoughts: Instead of trying to suppress or fight against these intrusive thoughts, acknowledge them as just thoughts. Remind yourself that having a thought does not equate to wanting to act on it. This can help reduce the power these thoughts have over you.

2. Practice Mindfulness: Mindfulness techniques can help you stay grounded in the present moment. This can include deep breathing exercises, meditation, or simply focusing on your surroundings. Mindfulness can help you observe your thoughts without judgment and reduce anxiety.

3. Limit Exposure to Triggers: If certain articles or discussions trigger your intrusive thoughts, it may be beneficial to limit your exposure to these topics. This can help reduce the frequency of the thoughts and the anxiety associated with them.

4. Seek Professional Help: Given the distress you are experiencing, it may be beneficial to speak with a mental health professional. They can provide you with tailored strategies and possibly cognitive-behavioral therapy (CBT), which is effective for managing OCD and anxiety.

5. Engage in Healthy Distractions: Find activities that you enjoy and that can occupy your mind. This could be hobbies, exercise, or spending time with friends. Engaging in positive activities can help shift your focus away from intrusive thoughts.

6. Journaling: Writing down your thoughts and feelings can be a therapeutic way to process what you are experiencing. It can help you identify patterns in your thoughts and feelings, and provide a release for your emotions.

7. Educate Yourself: Understanding that intrusive thoughts are a common experience for many people with anxiety or OCD can help normalize your experience. Reading about others' experiences can also provide comfort and strategies that have worked for them.

Conclusion
It's essential to remember that you are not alone in this experience, and many people struggle with similar intrusive thoughts. The key is to approach these thoughts with compassion and understanding rather than fear and shame. Seeking professional help can provide you with the tools you need to manage your anxiety and intrusive thoughts effectively. Remember, it’s okay to ask for help, and taking that step can lead to significant improvements in your mental well-being.

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