CALM'S GUIDE TO
OCD

WHAT IS OBSESSIVE COMPULSIVE DISORDER (OCD)?

• Having obsessions or compulsions to carry out rituals or actions
• Having intrusive thoughts or worries that you can’t get rid of
• OCD is not simply liking things to be neat, organised or clean, it’s a common mental health condition

Obsessive Compulsive Disorder or OCD is a mental health condition characterised by obsessions and/or compulsions that affect everyday life. Obsessions can range from fear of germs, to violent thoughts about yourself or other people, while compulsions are actions or rituals carried out over and over again to try to fix or solve a worry or anxiety.

OCD can affect anybody at any time, but symptoms tend to build up gradually. Often people don’t notice them until they begin to affect how they go about their daily lives. People struggling with OCD often experience severe anxiety due to obsessive or compulsive thoughts. To help reduce the anxiety caused by these thoughts, those with OCD will often develop complicated rituals.

If you’re struggling with obsessive, compulsive or intrusive thoughts, you should talk to someone. The CALM helpline is open from 5pm to midnight everyday to chat about whatever you’re going through, or you can contact OCD UK for more information and guidance.

WHERE CAN I FIND HELP?

• Talk to CALM from 5pm to midnight everyday. Our professional helpline workers are there to talk and to help you find ways to move forward. Calls and webchats are free, anonymous, non-judgemental and confidential.
• Self-refer yourself to NHS Psychological Therapies.
• See a GP – they’ll ask about your symptoms and can refer you to a local psychological therapies service if necessary.
• OCD Action.

DEALING WITH OCD

It can be difficult to know how to reach out, but OCD is a chronic, long-lasting condition that can worsen over time without professional support. As well as speaking with your doctor, there are a few self-help tips you can try to help you manage your symptoms:

• Self-care. Looking after yourself can help you cope with stress, which can worsen OCD symptoms. Plenty of sleep, regular exercise and maintaining a healthy diet can make it easier to manage the worries life throws at you.
• Give relaxation techniques a go. It might not seem like your bag, but meditation, deep breathing, visualisation and progressive muscle relaxation can be useful tools.
• You’re not alone. Join a group where people may be having a similar experience to you. Social support is great for mental wellbeing and support groups can offer a safe space to share your feelings. You can find more information on support groups at OCD UK.
• Try to work out what your triggers are. When you turn the oven off, make a mental picture, or say to yourself ‘I have turned the oven off’. That way, if the thought that you haven’t turned the oven off comes up, it’s easier to dismiss.
• Set a time to let your thoughts in. You could try to write down your thoughts as you have them during the day, then set a time to look at them when it’s more convenient. Consider each thought, if they are logical then think about them, if they don’t then acknowledge that and dismiss them.
• Find out about Exposure and Response Prevention (ERP). ERP therapy encourages you to face your worries and anxieties and let obsessive thoughts occur without correcting or neutralising them.