Introduction
Do you often do seemingly meaningless things but can’t stop? Do you always demand perfection from yourself and others, otherwise you will feel uneasy or dissatisfied? If you experience these symptoms, you may have obsessive-compulsive disorder or obsessive-compulsive personality disorder. These are psychological disorders that require prompt professional help. This article will introduce you to the definition, causes, differences and treatment methods of obsessive-compulsive phenomena or obsessive-compulsive personality disorder. I hope it can help you get rid of their troubles and make your life easier and happier!
Do you have obsessive-compulsive behavior? How to get rid of it?
Do you often do seemingly meaningless things but can’t stop? For example, counting bells, stepping on steps, and counting stars; or repeatedly checking homework, doors, windows, and electrical appliances; or stubbornly doing things in a certain order and rules. If you experience these symptoms, you may have obsessive-compulsive disorder.
Obsessive-compulsive disorder is a psychological phenomenon in which people repeat certain thoughts or behaviors involuntarily and cannot get rid of or control them. These thoughts or behaviors are often irrelevant to people’s goals, or even contradict them, but they are difficult to resist. Obsessive-compulsive phenomena are usually accompanied by unpleasant emotions such as anxiety, tension, fear, etc.
In fact, obsessive-compulsive behavior is also very common among normal people. As long as it does not affect normal life and work and does not cause psychological pain, there is no need to worry too much. Sometimes, obsessive-compulsive phenomena can even improve our quality of life and sense of security, and also reflect our serious and responsible attitude towards things.
However, if the obsessive-compulsive phenomenon is too severe, interferes with our normal life and work, or even causes psychological pain and distress, it may be obsessive-compulsive personality disorder or obsessive-compulsive neurosis. These are all psychological disorders and require prompt professional help.
What is the difference between obsessive-compulsive personality disorder and obsessive-compulsive neurosis?
Obsessive-compulsive personality disorder is a personality disorder in which people demand perfection. They always require themselves and others to do things perfectly, step by step, and in an orderly manner, otherwise they will feel uneasy or dissatisfied. They are also often indecisive, obsessed with details, and lacking in pleasant and satisfying experiences. They have strict demands on themselves, are too obsessed with responsibilities and moral standards, have no hobbies, are stingy, and lack friendship.
Obsessive-compulsive disorder is an anxiety disorder in which people have persistent or recurring obsessive thoughts or behaviors. They know that these thoughts or behaviors are meaningless or irrational, but they cannot get rid of or control them. They also often try to relieve their anxiety or fear by performing ritualistic actions. Such as washing hands, cleaning, organizing, counting, etc.
The main differences between the two are:
- Patients with obsessive-compulsive personality disorder believe that their thoughts or behaviors are correct and necessary, while patients with obsessive-compulsive neurosis believe that their thoughts or behaviors are wrong and superfluous.
- Patients with obsessive-compulsive personality disorder feel that their thoughts or actions are logical and moral, while patients with obsessive-compulsive neurosis feel that their thoughts or actions are absurd and ridiculous.
- The thoughts or behaviors of patients with obsessive-compulsive personality disorder are consistent with the self, while the thoughts or behaviors of patients with obsessive-compulsive neurosis are contrary to the self.
- The thoughts or behaviors of patients with obsessive-compulsive personality disorder are continuous and stable, while those of patients with obsessive-compulsive neurosis are intermittent and fluctuating.
How to get rid of obsessive-compulsive phenomena?
If you feel that you are prone to obsessive-compulsive disorder or obsessive-compulsive personality disorder, you can try the following two methods to improve your situation:
1.Relax yourself
Since the main cause of obsessive-compulsive disorder or obsessive-compulsive personality disorder is excessive suppression and control of oneself, to get rid of them, one must learn to relax oneself. You can try the following methods:
- Breathing: When you feel anxious or nervous, you can take a few deep breaths to calm yourself down. You can inhale through your nose and exhale through your mouth, each exhalation taking longer than the inhalation. You can silently recite words such as ‘relax’ and ‘calm’ when you exhale to enhance your confidence.
- Muscle relaxation method: When you feel tight or stiff in your body, you can relax your muscles one by one. You can start from the head and relax your forehead, eyes, nose, mouth, chin, neck, shoulders, back, chest, abdomen, buttocks, thighs, calves, ankles, toes and other parts. You can silently recite words such as ‘relaxation’ and ‘comfort’ when relaxing each part to enhance your feeling.
- Meditation: When you feel upset or your thoughts are racing, you can try meditation. You can find a quiet and comfortable place, sit or lie down, close your eyes and focus on your breathing. You can silently recite words such as ‘inhale’ and ’exhale’ while breathing to eliminate other interference. You can also imagine some beautiful and calm pictures, such as beaches, forests, grasslands, etc., to put yourself into a state of relaxation and pleasure.
2. Challenge yourself
Since the main manifestation of obsessive-compulsive disorder or obsessive-compulsive personality disorder is the repetition of certain thoughts or behaviors that cannot be escaped or controlled, to get rid of them, you must learn to challenge yourself. You can try the following methods:
- Exposure method: When you feel scared or fearful of certain things or situations, you can deliberately expose yourself to them to get used to them. For example, if you are afraid of germs, deliberately touch things that are not clean; if you are afraid of mistakes, deliberately do things that may go wrong; if you are afraid of chaos, deliberately look at messy scenes. You can gradually increase the intensity and duration of exposure in order from easy to difficult until you no longer feel anxious or fearful.
- Coping: When you feel the urge to have obsessive thoughts or behaviors, you can try not to carry them out and instead use some other way to deal with them. For example, if you want to repeatedly check whether the doors and windows are locked, you can take pictures, record videos, write notes, etc. to prove that you have locked them; if you want to do things in a certain order and rules, you can deliberately disrupt the order. Or change the rules and see what happens; if you want to do some ritualized actions to reduce anxiety, you can replace them with other actions, such as clapping your hands, stomping your feet, gritting your teeth, etc.
- Challenge method: When you feel there are reasons for obsessive thoughts or behaviors, you can try to question and refute them. For example, if you feel that you must do something to ensure the safety or happiness of yourself or others, you can ask yourself whether this is true, whether there is evidence to support it, and whether there are any exceptions; if you feel that if you don’t do something, something will happen. When terrible consequences occur, you can ask yourself whether it is reasonable, whether it is possible, and whether there is a way to deal with it; if you feel that you must be perfect to gain recognition or respect, you can ask yourself whether this is reality and whether the shortcomings are worth it. Appreciate it and see if it has any merits and is worth improving.
Write at the end
Obsessive-compulsive disorder or obsessive-compulsive personality disorder is not an insurmountable problem. As long as you have enough courage and perseverance, through your own efforts and the guidance of professionals, you will definitely be able to get rid of them and live a more relaxed and happy life!
Free Online Psychological Test
Yale-Brown Obsessive-compulsive Scale Y-BOCS free online test
Test address: www.psyctest.cn/t/Okxl47xq/
Link to this article: https://m.psyctest.cn/article/JBx2mX59/
If the original article is reprinted, please indicate the author and the source in the form of this link.
