OCD Workbook For Dummies Cheat Sheet

This cheat sheet is a quick and handy reference that gives you some of the most important information about obsessive-compulsive disorder (OCD), including a definition, common obsessions and compulsions, and specific treatments. Finally, it offers a few important tips to remember if you have OCD.

What is obsessive-compulsive disorder (OCD)?

OCD is a serious mental health condition that affects about 2 to 3 million adults in the United States. It consists of a pattern of unwanted, intrusive thoughts, impulses, or images, which are called obsessions. Obsessions are distressing and lead to a need (or compulsion) to do an action or perform a mental ritual in order to find relief.

Compulsions are either obvious actions (such as washing hands) or mental rituals (such as chanting or praying). Compulsions bring a very temporary sense of relief and follow the obsession.

OCD takes at least an hour out of every day, usually more. Most people with OCD know that their thoughts and behaviors aren’t really accurate, but they can’t stop themselves from the continuous pattern.

What are the common types of OCD?

There are different ways to categorize OCD. Some people’s symptoms are so diverse and individually unique that they don’t fit into any particular category. And there is considerable overlap of symptoms among those who suffer. Generally, most people fit into one of the following categories:

• Contamination and disgust: Fear of getting sick or dirty or harming others. Leads to excessive cleaning and disinfecting routines.
• Checking and doubting: Worry about making a mistake (such as leaving doors unlocked or the stove on) that will lead to catastrophic consequences. Leads to repeatedly checking and making sure that appliances are turned off, doors are locked, or a bad consequence hasn’t already occurred.
• Symmetry or just-right OCD: A need to have balance, alignment, evenness, or perfection. Leads to frequent straightening, ordering of objects, or repeating to make something perfect.
• Shameful, embarrassing, repetitive, and inappropriate obsessions: Having thoughts of harming others or acting in an inappropriate way. Despite never actually acting on these obsessions, there is a fear that, sometime in the future, they’ll lose control and that these thoughts make them horrible people.
• Obsessions about the body and health: Constant worry about health problems with obsessive thoughts about benign symptoms. Leads to excessive use of the healthcare system, frequent monitoring of the body, and exaggeration of potential risk.
• Relationship and parenting obsessions: Intense fear of abandonment, deception, health issues, or beliefs that they might harm their child or loved one. Leads to a need to control others, a belief that someone (often a celebrity) has a special relationship to them, jealousy, and inconsistent trust in fidelity.
• Obsessive concerns about feelings and sensations: A complete obsession regarding a particular sound (such as coughing, scratching, or a particular voice); a particular sensation (such as ear ringing, breathing sounds); the placement of hands and feet; standing in a particular way; or certain colors, words, or smells. These obsessions cause distress, including inability to concentrate on anything else.

Common compulsions

The most common compulsion is cleaning because of fear of contamination. Compulsions are repeated throughout most days and take up considerable time. Here’s a sample of 20 compulsions:

• Washing, cleaning, and disinfecting
• Checking the locks on doors and windows
• Ritualized bathing or grooming
• Avoiding doorknobs, money, certain foods, or restrooms
• Checking for car safety (turning off headlights, checking the parking brake, locking the doors)
• Avoiding healthcare buildings
• Checking that appliances are off
• Checking to make sure something is completed correctly
• Asking for reassurance (for example, “Do you still love me?” or “Am I going to be okay?”)
• Arranging cupboards in a certain order, such as by color, by shape, or alphabetically
• Checking in with loved ones to make sure that they’re okay
• Reviewing in the mind what happened in the past to make sure that something wrong didn’t occur
• Chanting or praying to prevent or repair something possibly bad from happening
• Neutralizing bad thoughts by purposefully replacing them with good thoughts
• Avoiding areas or things that may be related to death or bad luck
• Straightening pictures on the wall, the fringe on rugs, or the placement of books on a shelf
• Touching things in a certain pattern
• Moving in a particular way
• Counting stairs, ceiling tiles, or anything around
• Having to repeat things a particular number of times

Treatments for OCD

OCD is treated with psychotherapy, medication, or deep brain stimulation. Psychotherapy is the treatment of choice. However, a specialized type of psychotherapy called exposure and response prevention (ERP) is the most effective and has the longest effects.

Talk to your healthcare provider and make sure that you explore all your options. If you choose to try ERP, ask the mental health provider if they have training and experience with OCD clients using ERP.

Tips to remember when you have OCD

• Just because you have a thought that doesn’t mean that it’s true.
• Just because you have a bad feeling that doesn’t necessarily reflect reality.
• You are not your OCD; OCD does not define you.
• Don’t try to repress your thoughts; doing so only makes them more frequent.
• Imagine that your thoughts are clouds — watch them float away.
• When you feel compelled to act, take a few breaths and delay as long as you can.
• There are effective treatments for OCD — you can get better.
• Have patience — treatment takes time.