You always say you have obsessive-compulsive disorder. Is this really obsessive-compulsive disorder?

You always say you have obsessive-compulsive disorder. Is this really obsessive-compulsive disorder?

You always say you have obsessive-compulsive disorder. Is this really obsessive-compulsive disorder? Actually, obsessive-compulsive disorder is like this.

Obsessive-compulsive disorder refers to some thoughts and behaviors that are not controlled by subjective will, and it is classified as anxiety internationally. The clinical manifestations of obsessive-compulsive disorder are mainly divided into obsessive-compulsive concept and obsessive-compulsive behavior. The common concept of obsessive-compulsive disorder is obsessive-compulsive disorder doubt, such as always wondering whether the dose prescribed by the doctor is appropriate. Forced hand washing is a compulsive behavior, because you are worried about getting sick because of uncleanness, and wash your hands repeatedly after touching things. Obsessive-compulsive disorder patients hate their obsessive-compulsive ideas or behaviors, but there is nothing they can do, which seriously affects their daily lives.

Why do people always like to say that they are obsessive-compulsive disorder?

Except those who really have obsessive-compulsive disorder, you will find that many people who don't have obsessive-compulsive disorder always like to define themselves as obsessive-compulsive disorder. I'm afraid they don't know the difference between obsessive-compulsive disorder and obsessive-compulsive tendency.

What is compulsive tendency?

To put it simply, there is a kind of behavior or concept similar to obsessive-compulsive disorder, and I feel that it is unnecessary to think or think so, but it is out of control. This situation will certainly bring trouble to yourself, but it will basically not affect normal life. Wash your hands more often than others. It's no big deal to wash them more often. People with obsessive-compulsive disorder may be anxious, or they may pay too much attention to details, but they have not reached the level of symptoms.

How to distinguish obsessive-compulsive disorder from obsessive-compulsive tendency?

For example. After shaking hands with others, you will feel that your hands are dirty regardless of your own wishes, so you are anxious and try to resist the idea of dirty hands, but you can't help it, so you have to leave halfway to wash your hands. If it's clean and comfortable, it's just a compulsive tendency at most. If you still feel uncomfortable and your hands are dirty after washing, you will continue to wash your hands (completely ignoring other people's advice and even washing your skin) to relieve your anxiety until the anxiety level in your heart is reduced. This is obsessive-compulsive disorder.

OCD seems to be very popular. In TV series or movies, talented elites always have some quirks, such as Schell's obsessive-compulsive disorder, Fu Juan's interpersonal disorder and self-proclaimed obsessive-compulsive disorder. Does it look special? Like an elite, right? But please, you're not as sick as you think, and even if you are, it's a secondary disease!

First, if you have a diagnosed obsessive-compulsive disorder around you for comparison (slightly cruel), then there are three criteria for distinguishing:

1, pain index. This refers to the uncontrollable thinking or behavior caused by anxiety, knowing that it is not good but having to do it, thus causing mental pain and suffering. The pain index of obsessive-compulsive disorder is much higher than obsessive-compulsive disorder.

2. Influence on social communication function. The social function of patients with obsessive-compulsive disorder is seriously damaged, tortured by obsessive-compulsive ideas or behaviors, unable to live a normal life, and also brings a lot of troubles to people around them.

3. Duration. China's standard is that obsessive-compulsive disorder, as a neurosis, symptoms appear and last for more than 3 months. The American standard is more than 1 hour per day for more than two weeks.

Second, if no one around you likes you. Please refer to the following diagnostic criteria of the American Psychoanalytic Association for obsessive-compulsive disorder:

1, the idea that you can't throw it away makes you anxious;

2. You have many repetitive and meaningless behaviors that have nothing to do with actually solving problems;

You know that these ideas are your own, not imposed on you by others;

4, you don't enjoy this process at all, you are very painful;

You spend more than 1 hour on these meaningless behaviors every day for more than two weeks.

Friends who are deeply troubled by obsessive-compulsive disorder should seek medical treatment in time, and psychological counselors will serve you wholeheartedly!

How to treat obsessive-compulsive disorder

As the saying goes, many friends who are obsessed with obsessive-compulsive disorder know their temperament as well as psychiatrists and clinical psychologists, and can easily tell the performance of obsessive-compulsive disorder thinking and behavior on themselves. But why is the understanding of obsessive-compulsive disorder so clear, or can't escape this whirlpool, but it is getting deeper and deeper? Today we will look at the relationship between compulsive thinking and compulsive behavior, and see what makes us repeat meaningless.

As we all know, obsessive-compulsive disorder includes compulsive thinking and compulsive behavior. Among them, forced thinking is those thoughts, impulsive intentions or imagination that repeatedly break into the mind and cause strong anxiety or pain; And compulsive behavior refers to the behavior or psychological activity that is forced to do in order to alleviate the anxiety or pain caused by compulsive thinking. 90% obsessive-compulsive friends tell us that their obsessive-compulsive behavior is to prevent the emergence of obsessive-compulsive thinking, or to alleviate the pain caused by obsessive-compulsive thinking.

Seeing this, many friends will say, I know all this, so what? Don't worry, let's outline more details of obsessive-compulsive disorder through some questions, and take some time to write down the answers.

1. At what time, place and occasion do you particularly want to make compulsive behaviors (such as washing your hands, checking, counting, etc.). )?

2. Why are these times, places and occasions special to me? What will you see, hear and think?

3. What am I worried about and afraid of? What will happen if you are worried?

It's hard to think of these things. What must I do to make my heart comfortable?

5. Besides, what other time, place and occasions will similar situations occur?

The following is an experience shared by a middle-aged woman trapped in repeated hand washing:

I have the strongest desire to wash my hands when I walk in the park. There are too many animals in that place, whether they are alive or dead. I think those dead animals must have some diseases. With the flow of rain, these viruses are everywhere. When the sun comes out, they may evaporate into the air and blow to every corner. I don't know what kind of bacteria and viruses will be there. If I go for a walk, I may get infected in minutes. Once this unknown virus gets to me, I will definitely get seriously ill. I really can't think of a better way than washing my hands. I have to wash it with alcohol for half an hour, so that I can be a little sure that I won't be infected with the virus for a while. By the way, I can't go to streets with flower beds or communities with small gardens. Those places are not much different from parks.

This psychological and behavioral process must be familiar to friends. Let's tidy up. First of all, when approaching the park or seeing dead animals (threatening clues), there will be such an idea that "the virus from dead animals will run to me and I will get seriously ill" (forced thinking). Then, because I believed these ideas, I had strong emotions such as fear, tension and anxiety, which was unbearable, so I had to wash my hands with alcohol (compulsive behavior), so I felt very comfortable. It can also be seen from here that the role of compulsive behavior is to alleviate the pain caused by compulsive thinking. This is the strange circle of "forced thinking-strong emotion-forced behavior-relieving emotion" that needs our vigilance.

The benefits of compulsive behavior are obvious, so the next time there are threatening clues and compulsive thinking comes, we will repeat this process and let our pain and anxiety drop rapidly. But it also buried unexpected hidden dangers. Slowly, this process is becoming more and more automatic, with more and more forced thoughts appearing, more and more forced behaviors taking place, and more and more places to be afraid of, which greatly disrupts life.

Compulsive behavior is such a sugar-coated ecstasy, which is sweet in the mouth at first, and I can't help but want it to stay longer or eat more at a time; But when the sugar coating fades, our taste becomes more and more bitter. This pill makes our hands and feet numb and unable to do other things freely. At this time, we want to spit out this pill, but unfortunately it has melted in our mouths and can't get rid of it.

Now, after many hardships, I finally understand the true face of this ecstasy. The lesson of blood tells us that no matter how beautiful and sweet it looks, don't put it in your mouth.

Accept your own good and bad, and live in peace with obsessive-compulsive disorder

Don't get rid of your obsessive-compulsive disorder in a hurry, learn to live in peace with the disease first.

1. Learn to relax. Being too nervous will make things worse, and the brain will enter an infinite loop of compulsive thinking, and try to look at the areas that are prone to compulsion as loosely as possible. Exercise is the best way to relax. Devote yourself to exercise and make your whole body active, and your brain will secrete more "happy elements". After a sweaty run, you may be able to better discover the beauty of the world.

2. Try to accept imperfections. Make yourself more casual about details that don't touch the principle. You can consciously exercise your endurance in details, such as staying in an environment where it is impossible to tidy up your room for a few days. You know, not being clean enough and a little messy won't ruin your life.

Failure is just an experience. Don't be afraid of failure. Instead of constantly thinking about what I would do if I failed, telling myself that failure doesn't mean that your life is a failure. Frustration itself is a kind of education. The success of many successful people is precisely because they have experienced too many failures to find their own position and correct development direction.

4. Cultivate your sense of humor. If you can laugh at something, you will never be trapped by it again. Obsessive-compulsive disorder patients especially need to read more jokes to relax their nerves and feel more surprises and fun in this world. Everything is under your control, which is not a good thing. Smile more and keep a happy mood, which will make your life happier.

Think about it, a dull and happy life is also very beautiful, don't set too high a requirement for yourself, and then dwell on not being able to meet that requirement. We should enjoy the present and find a little happiness in life.

5. Communicate your symptoms with others. Don't treat obsessive-compulsive disorder as a dark secret and suffer silently. People often hide obsessive-compulsive disorder in their hearts and torture themselves constantly because they find it difficult to see people with mental illness. If he admits it, he will look inferior to others. Obsessive-compulsive disorder patients' strong self-esteem makes them close the channel of communication with the outside world, so the secrets in their hearts will swell and mold. If they are not released, the spiritual world will become a pressure cooker, and no one can bear such suffering.

Talk to others. Don't be afraid that others will look down on you. What you say is the most important.

If there is anything we must do in this world, it is to find happiness. Obsessive-compulsive disorder patients should especially remember this. Your happiness is the most important thing, not success. In fact, when you feel happy and satisfied, and do things with such a mentality, things are done. Even if you can't do it, you should know that this is not the only thing in the world, right?

A new member of obsessive-compulsive disorder: motor obsessive-compulsive disorder

I guess you have heard of obsessive-compulsive disorder, obsessive-compulsive disorder, obsessive-compulsive disorder. Today I'm going to introduce a new member of obsessive-compulsive disorder: obsessive-compulsive disorder.

Yoga Yu, a famous sports commentator on CCTV, recently revealed to the media that he suffers from "sports obsessive-compulsive disorder". It turns out that among the many clinical manifestations of obsessive-compulsive disorder, there is an obsessive-compulsive disorder called motor obsessive-compulsive disorder, so what is motor obsessive-compulsive disorder? What is the manifestation of motor obsessive-compulsive disorder? Does motor obsessive-compulsive disorder need treatment?

Noun explanation: motor obsessive-compulsive disorder

According to experts, OCD is a rare but rapidly spreading mental disorder, also known as motor obsessive-compulsive neurosis. People with sports obsessive-compulsive disorder seem to be obsessed with doing sports and subconsciously force themselves to do sports.

"Clinical manifestations": I feel empty without exercise for a day.

According to Sina. Yoga Yu, a famous sports commentator on CCTV, recently revealed to the media that he was suffering from "sports obsessive-compulsive disorder". He said that sometimes, after a hard day's work, he would still put his daughter under 2 years old to sleep and then go out to "play". "If you don't exercise for a day, the whole state will be bad, and you will feel listless and empty."

Yoga Yu, a famous mouth of CCTV, also told reporters: "For example, 600 push-ups and 600 sit-ups are completed in several groups every day, and sitting against the wall for 12 minutes, which takes less than 10 minutes each time." He said seriously, "In fact, 10 minutes can accomplish a lot of things, so why not exercise?"

Besides these sports and exercises, Yoga Yu also takes part in sports with injuries. According to Baidu Encyclopedia, the first marathon in China ended in Xiamen on 20 13. In addition to the famous track and field athlete gatling and actor Kwai Lun Mei, the host of CCTV Sports Channel also organized a delegation to participate in this competition. Liu Jianhong, Sha Tong, Yoga Yu and others all appeared at the starting line, and Yoga Yu bravely finished the whole race in 4 hours 16 minutes and 34 seconds when he was injured.

Is it necessary to treat it? Does motor obsessive-compulsive disorder need treatment?

It should be pointed out that not all people who are keen on sports are obsessive-compulsive disorder patients. Experts emphasize here that most people with such mental disorders have potential problems in self-identity and self-image evaluation, so they are easily controlled by obsessive-compulsive disorder.

Experts say that the biggest feature of sports obsessive-compulsive disorder patients is that no matter how tired they are, they can't resist the strong desire to exercise. In the end, they can only let themselves be controlled by movement. This situation belongs to an obsessive-compulsive tendency, which is the manifestation of motor obsessive-compulsive neurosis. It is suggested that patients with motor obsessive-compulsive disorder should be treated as soon as possible, and self-improvement can also be adjusted through self-conditioning treatment.

The third step of self-treatment of obsessive-compulsive disorder: refocusing

If you have been diagnosed with obsessive-compulsive disorder, you can try to help yourself like this after taking medicine.

1. reconfirm

2. Attribute

Refocus

Step 4 reevaluate

At this point, we really entered the "effective" stage.

No effort, no gain, and this step of practice may be "difficult" at first.

What is "refocusing" technology?

Let's first understand the concept of "refocusing": by shifting our attention to other things, we can bypass forced thinking and impulse, even if it is only for a few minutes.

You can choose some specific behaviors at first, instead of compulsory hand washing or inspection. Any constructive and pleasant behavior is ok, and hobbies are particularly helpful, such as walking, fitness, listening to music, reading books, playing computer games, knitting sweaters or playing basketball.

The goal of this stage of treatment is to stop responding to obsessive-compulsive symptoms and realize that these discomforts will continue to plague us in the short term.

Generally speaking, we need to "bypass" those compulsive thoughts and impulses by turning our attention to other behaviors. Once we learn this trick, even if the symptoms of obsessive-compulsive disorder still exist, what we actually want to do is no longer under its control.

In this way, we can decide what action to take by ourselves, instead of obeying compulsive thoughts and impulses like robots.

In short, the technology of "reorganization" can restore the power of "self-selection".

Specifically, we can achieve our goal by practicing the "fifteen-minute rule" and "keeping a behavior diary".

Fifteen-minute rule

It is not easy to refocus. Only by learning to resist the symptoms of obsessive-compulsive disorder can we change the brain and gradually alleviate the pain.

In order to help everyone achieve their goals, scholars have designed the "15 minute rule": when forced or instructed by thoughts, they will delay the reaction time-preferably at least 15 minutes.

At the beginning, or when the impulse is very strong, we can set a shorter time as the goal, such as 5 minutes.

However, the principle can never be changed: coercion must never be imposed without delay.

Remember: Now is not the time to "wait passively".

During this time, you can actively complete the steps of reconfirmation, attribution and refocusing that you have learned before.

We need to keep the goal of "making the time limit at least 15 minutes". Keep practicing, and our equal efforts will make the compulsive impulse more and more attenuated.

In addition, the longer the waiting time, the greater the amplitude of impulse change.

Generally speaking, the more we practice the 15 minute rule, the easier it is to stick to it. Soon, we can hold on for 20 minutes, 30 minutes, or even longer.

Keep a diary of behavior

Writing a behavioral therapy diary can make people have a written record to remind themselves of their success in self-directed behavioral therapy.

The importance of diaries is that we can revisit them in the future and find out which behaviors can help us refocus most effectively.

Similarly, when we see the list of achievements getting longer and longer, our self-confidence will certainly increase.

So, how to keep a diary of behavioral therapy?

You can try to write according to the following example.

Date: 2015 65438+February 1 1.

Obsessive thinking or concept: Repeatedly doubt whether the family is related by blood.

Compulsive impulse: I want to go home and have a check-up.

Distraction ways: comb your hair, eat snacks and feed the wild cats.

Duration: 16 minutes

Did you successfully fight coercion: no.

Detail description: The atmosphere of the meeting this morning was quite tense, and I began to worry about whether the door was open.

Check whether the key is there after the meeting, because you can't pull it out without locking the door. After checking the key, I still can't help but want to go home.

I know, it was my impulse that drove me to go home for a check-up. Determined not to let obsessive-compulsive disorder control me, I set a regular reminder of 15 minutes, and then combed my hair while adjusting my breathing. But this time it didn't work very well, so I decided to go downstairs for a walk.

I am very upset because I don't have my key, but I will continue to distract myself. I bought a pack of fish fillets, ate them myself and fed them to the wild cats downstairs. The cat is really a magical animal. Watching it eat, I gradually relaxed.

Well, if the cat doesn't lose too much hair, I really want to have one myself.

Unconsciously, the mobile phone alarm rang, and I successfully carried it for 15 minutes! But the feeling of irritability suddenly came back, but this time it was much easier to control than before. I adjusted my breath several times, but I still couldn't hold it back. Finally, I went upstairs to get the key.

Although I couldn't successfully fight against that kind of irritability, I still insisted on 16 minutes this time!

In addition to recording the successful experiences again and again in the diary of behavioral therapy, you should also strengthen it by giving yourself some small rewards, even if it is just telling yourself, "You are great because you are trying to help yourself."

We don't need to record the failure experience that the confrontation time is less than expected, because we need the confidence that the diary brings us gradually.

Action is the most important thing.

It is extremely important to shift attention from impulse or thinking and refocus on other reasonable behaviors or activities.

The long-term goal of refocusing is "never respond to compulsive thinking or impulse with compulsive behavior", and the medium-term goal is "to establish a time delay before implementing any compulsive behavior".

Sometimes, the impulse is so strong that we have to surrender. Even so, we don't have to blame ourselves too much.

Remember: when you implement the four-step rule and change your belt behavior, our thinking and feelings will also change.

It doesn't matter if we still succumb to symptoms and engage in compulsive behavior after extending the waiting time and trying to refocus. What we need to do is to continue to "reconfirm" this behavior and let ourselves accept it. This time, we were overwhelmed by obsessive-compulsive disorder.

We need to remind ourselves:

I wash my hands not because my hands are dirty, but because I have obsessive-compulsive disorder. This round, obsessive-compulsive disorder won; But next time, I will wait longer.

In this way, even if we really wash our hands frequently, check the doors and windows repeatedly, and count the number of tiles repeatedly, it also includes the factors of behavioral therapy.

Because it is a form of behavioral therapy to reconfirm compulsive behavior as compulsive behavior, which is much better than implementing an compulsive behavior without putting a clear "psychological mark" on it in your mind.

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