Today I want to talk about two very important things that helped me tame my Obsessive-Compulsive disorder. It’s going to be straightforward. And let me tell you, I believe in these methods, and I hope they can also assist you in coping with your obsessions.
Let’s dive in.
Sometimes we feel lost in obsessions and compulsion and it’s hard to realize us being in the downward spiral that OCD can bring. But once we recognize the nature of our OCD, we can begin to focus on its root causes and reduce its power over us. The first step is to realize that it all stems from fear. This will allow us to cultivate a calmer mind once we face the fear.
It took me so many years to realize that first, we need to find the fear and face it. It was not an easy journey to the past. But it was worth the observation, diving in, and finding it.
My fear is death. I fear for my own life and the lives of my loved ones. This fear extended to contamination fear where I worried that if I became contaminated, I could get sick and die. When I would say the word “death”, I’d need to counter it by repeating the opposing words like “life” three times. There were a lot of words where I needed to say their opposites. But death was the strongest fear. Everything ultimately stems from death, decline, failure, and other negative words and thoughts. Although I have made progress in overcoming this fear, writing about it still brings about a certain level of discomfort. It remains challenging, but it is manageable, thanks to my understanding of what my fear truly is.
The next step is to realize why these fears emerged in the first place. Why am I afraid of the things, words, and thoughts that occupy my mind? By digging deeply into the origins of these fears, we gain a better understanding of ourselves. With sufficient practice, we can confront our fears head-on and realize that there is little reason to worry. For instance, why should I fear the word “death” and feel bad about it? The fear likely developed from a triggering event during my early years. Although I may have had a predisposition to OCD due to my father’s mental health, there was a specific trigger involved. I recall the emergence of minor compulsions, such as skin picking, during my childhood. However, I wonder if these small behaviors would have escalated into a monstrous disorder had I not experienced some deeply disturbing situations at a young age. Throughout most of my teenage years, I wasn’t even aware that what I was experiencing was called obsessive-compulsive disorder. I simply acted upon my compulsions, seeking temporary relief. I felt ashamed of my compulsions and kept them hidden from others. No one knew until recently. This was also around the time I realized it was all about the fears I had. It’s important to face them, talk to them, and let them go. Once you identify your fears and confront them, you are already halfway on your journey to overcoming OCD.
Find your fear! This is the first step towards escaping personal hell.
The other task is to recognize all the compulsions we engage in throughout the day. The longer we live with OCD, the more challenging it becomes to break free from the habits we have formed over the years. Many of our compulsions are automatic, and we need to remain present and conscious of our actions throughout the day. Personally, staying conscious is one of the most difficult things in my life right now. This struggle extends beyond OCD and permeates every aspect of my existence. Acting consciously is a formidable challenge that should not be underestimated. We automatically utter words, reach for cigarettes, breathe, and perform numerous other actions without conscious thought. In many cases, we have established cues or triggers for these actions years ago. We perform most of these actions automatically. For instance, when we wake up, we likely follow a routine without much thought: getting out of bed, going to the bathroom, switching on the light, brushing our teeth, and dressing in the same spot in our room every morning. We apply the same automatic behavior to our OCD. An intrusive thought arises, we perform a compulsion, experience temporary relief, and repeat the cycle as necessary, all without conscious awareness. However, by acknowledging and consciously contemplating these behaviors, understanding their origins, and acknowledging—once again—that we are, in fact thinking about them, we can refrain from indulging in the compulsions. It requires hard work, but this is how we replace old habits with new ones. You can establish a new cue that prompts a specific action. For example, your cue might be, “If I feel an urge to engage in a compulsion, I will recognize it as a signal to contemplate the compulsion, its origins, and the fact that I am actively thinking about it.” Before you even reach the point of consciously acknowledging, “Oh, I’m thinking about all of this,” you will likely have already forgotten about the compulsion itself. This trick can assist you in breaking free from the cycle. Be conscious.
These two steps are immensely valuable and continue to help me every day. It is undoubtedly challenging work, but the rewards are worth it. My OCD has never been as weak as it is now. I highly recommend giving these methods a try. Find your fear, reflect on why it exists in the first place, confront it to weaken its hold, and stay conscious of your thoughts, fears, and OCD.
All I want to emphasize is that the way out of OCD is through facing your fears, understanding them, realizing that there is nothing to fear, and ultimately letting them go. Once you release your fears, you will experience a sense of freedom and flow in your life.
There are also therapeutic approaches that specifically address identifying your fears, confronting them, developing coping mechanisms, and ultimately overcoming them. I encourage you to explore these therapies. They can be highly beneficial. It’s definitely worth your time and effort.
All we want is to improve our well-being. The key is to discover an approach that aligns with our needs and preferences.
So here it is. This is my approach to coping with obsessive thoughts and compulsions. I hope you can find something useful in it.
Let me know your thoughts.
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