Compulsive Behaviors: Managing Obsessive Thoughts and Anxiety

Compulsive behavior

Hello Doctor: I have noticed that I often become fixated on finding a specific document.
For example, I suddenly feel the urge to locate information I have previously searched for, which leads me to spend a lot of time browsing the internet.
This causes my eyes to hurt and feel fatigued as I try to find a particular segment of text in a Word document that I have already read and utilized.
Despite having seen it before, a sudden thought compels me to find it again, which can be quite obsessive and time-consuming, often resulting in my inability to locate it.
If I didn't save the document initially, I can at least stop myself from searching all night, but the thought lingers in my mind.
When I suddenly remember it, I end up spending time searching again.
I have a serious issue: I tend to dwell on things for a long time, sometimes over a month.
I know I could set aside a specific time each day to worry or a fixed time for searching, but that internal compulsion drains my energy, as if I am pressuring myself to do so.
As I get older, it feels like the burden increases.
In high school, I would repeatedly read phrases from textbooks for reassurance, but it got better in college.
I have considered that it is not impossible to change, yet I find myself trapped in this predicament.
I am unsure of any effective methods to redirect my attention so that I do not feel so distressed.
I genuinely want to experience a sense of relaxation.
Someone once mentioned that this behavior stems from excessive anxiety—could that be true? Thank you.

ia, 30~39 year old female. Ask Date: 2014/12/10

Dr. Ding Shuyan reply Psychiatry

Hello, as you mentioned in your letter, these compulsive thoughts and behaviors do not diminish simply because we engage in them.
This indicates that the topics we are forced to think about and act upon are not the core issue.
The underlying obsession and sense of tension may be the driving forces behind our endless pursuit.
Consulting a doctor and taking medication is one approach.
Although the effects of medication are not immediate and it may not completely eliminate the symptoms, in our busy modern society, medication still offers convenience and effectiveness for many people.

Psychotherapy can delve deeper into these issues, but it requires more time and patience.
The ancillary benefits of psychotherapy are significant, as it allows us to gain a better understanding of our past experiences and personality throughout the process.

Regarding self-help, we can learn relaxation techniques.
Compulsive thoughts or behaviors are essentially a form of anxiety.
If we become familiar with methods to relax our body and mind, we can apply these techniques when compulsive thoughts arise, helping to manage our inner impulses and anxiety, preventing them from overwhelming us.
This also provides us with space and the possibility to redirect our attention to other matters, rather than habitually falling into the cycle of compulsion.

You can search online for relaxation techniques or watch demonstration videos on YouTube.
Additionally, enrolling in yoga, qigong, or meditation classes can also be beneficial.

Wishing you all the best,
Dr.
Ding Shuo-Yan

Reply Date: 2014/12/10

More Info

Understanding compulsive behaviors, particularly in the context of obsessive thoughts and anxiety, is crucial for managing these experiences effectively. Your description of feeling compelled to search for a specific document or piece of information, even when it causes discomfort and frustration, is indicative of obsessive-compulsive tendencies. This behavior can be exhausting and may interfere with daily life, leading to increased anxiety and stress.

Obsessive thoughts often manifest as persistent, unwanted ideas that can create significant distress. In your case, the need to find previously viewed information can feel overwhelming, leading you to spend excessive time searching online, even to the point of physical discomfort in your eyes. This cycle of obsession and compulsion can be challenging to break, especially if it has become a habitual response to anxiety.

The underlying issue may stem from a desire for certainty and control. When faced with uncertainty, such as not being able to recall specific information, the mind may react by fixating on the need to resolve that uncertainty. This can lead to a compulsive search for answers, which, paradoxically, often results in more anxiety rather than relief.

To manage these compulsive behaviors and obsessive thoughts, consider the following strategies:
1. Cognitive Behavioral Therapy (CBT): Engaging in CBT with a qualified therapist can help you identify and challenge the irrational beliefs that fuel your compulsive behaviors. CBT is effective in treating obsessive-compulsive disorder (OCD) and can provide you with tools to manage your thoughts and behaviors more effectively.

2. Mindfulness and Relaxation Techniques: Practicing mindfulness can help you become more aware of your thoughts without acting on them. Techniques such as deep breathing, meditation, or progressive muscle relaxation can reduce anxiety and help you feel more grounded in the present moment.

3. Setting Boundaries: Establish specific times for checking or searching for information. For example, allocate a fixed time each day to address your concerns, and once that time is up, redirect your focus to other activities. This can help you create a sense of control over your compulsive urges.

4. Engaging in Alternative Activities: Find hobbies or activities that you enjoy and can immerse yourself in. This could be anything from reading, exercising, or engaging in creative pursuits. By focusing your energy on something fulfilling, you can reduce the time spent on obsessive thoughts.

5. Limit Information Consumption: If you find that searching online exacerbates your anxiety, consider limiting your internet use. Set specific times for browsing and stick to them. This can help reduce the compulsive urge to search for information continuously.

6. Journaling: Writing down your thoughts and feelings can provide an outlet for your anxiety. It can also help you process your emotions and reflect on your experiences, making it easier to identify patterns in your behavior.

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

It's essential to recognize that these behaviors often stem from anxiety, and addressing the underlying anxiety can lead to a reduction in compulsive behaviors. Remember, change takes time, and being patient with yourself is crucial as you work through these challenges. By implementing these strategies and seeking support, you can find a path toward greater peace of mind and improved mental well-being.

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