OCD For Dummies

Description

Manage OCD and live a better life, thanks to this friendly Dummies guide  People with obsessive-compulsive disorder (OCD) need skills and tools to manage their symptoms. OCD For Dummies offers help for you or your loved one when it comes to recognizing, diagnosing, treating, and living with this common mental and behavioral disorder. Dummies gives you all the information you need on getting your symptoms under control and working toward remission. This edition updates you with the latest research on OCD, new therapeutic treatments, and all the most up-to-date resources to help you along on your OCD journey. You’re not alone—there are millions of people out there who understand what you’re going through, and OCD For Dummies does, too. Understand obsessive-compulsive disorder and get the help you need with this book.  Discover what causes OCD and learn how identify the symptoms and early warning signs Learn about the latest medications, treatments, and resources available to help manage OCD symptoms Differentiate between OCD and related disorders so you can get the right help Help a loved one who suffers from OCD and get tips on how you can be supportive  If you or someone you know has symptoms of OCD or has received a recent diagnosis, this book will gently guide you through building the skills and awareness that will let you live life to its fullest.  Title Page Copyright Page Table of Contents Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here Part 1 The Ins and Outs of OCD Chapter 1 Facing Obsessive-Compulsive Disorder (OCD) What Is OCD? Suffering shame Wrestling with risk Dealing with doubt Counting the Costs of OCD OCD and the Media Pandemic panic Disgusting filth Exploring Treatment Options for OCD Changing the way you think with CBT Thinking about thinking: Metacognitive therapy Approaching OCD mindfully Modifying behavior through ERP Controlling OCD with medications Sending signals deep into the brain Helping People with OCD Chapter 2 Understanding What OCD Is All About Seeing the Two Sides of OCD Obsessing about obsessions Considering compulsions Coming to Terms with OCD The OCD worry cycle Thinking and believing Delusional thinking Extreme doubting Inspecting impulses Categorizing the Types of OCD Doubts, fears, and uncertainties Contamination, germs, and dirt Shame, embarrassment, and inappropriate thoughts and behaviors Religious obsessions and compulsions (scrupulosity) Sexual and aggressive obsessions and compulsions Other disturbing obsessions and compulsions Superstitions and rituals Symmetry and perfectionism Parenting OCD Obsessive feelings and sensations Separating OCD from Normal Worries OCD and Diversity Getting to a Diagnosis of OCD Avoiding self-diagnosis Avoiding misdiagnosis Chapter 3 Meeting the Associates and Relatives of OCD Recognizing the Guests or Associates of OCD When anxiety and OCD hang out together Moods and OCD Meeting the Close Relatives of OCD Body dysmorphic disorder (BDD): A seriously distorted self-image Hoarding disorder Trichotillomania: Pulling your hair out Skin-picking: Excoriation disorder Distant Cousins of OCD Obsessive-compulsive personality disorder Smelling bad: Olfactory reference disorder Tics and Tourette’s syndrome: Involuntary sounds and movements Tic disorders Tourette’s syndrome Somatic symptom disorder: I think I’m really sick Eating disorders: Intense fear of fat Impulse control disorders: unstoppable bad habits Chapter 4 Blaming the Brain for OCD Looking at the Brain’s Role in OCD Connecting genetics with OCD Getting inside your head Choosing a Path to OCD Taking information in Selecting the shortcut Picking the high road Communication within the Brain Electricity and chemicals Serotonin, dopamine, and glutamate Chapter 5 Developing and Living with OCD Developing OCD Early Good intentions; bad results Giving too much information Exposing children to inappropriate media Modeling misguided thinking Seeking perfection Overprotecting When bad things happen Illness Accidents Stress Trauma Learning by seeing Developing OCD as an Adult Reinforcing OCD with Positives and Negatives Supporting OCD with positive reinforcement Supporting OCD with negative reinforcement Combining positive and negative reinforcement: A double whammy Worsening OCD with Bad Thinking Exaggerating risk Not accepting uncertainty Needing everything perfect Controlling thoughts Being too responsible Viewing thoughts as real Thinking magically and illogically Part 2 Starting Down the Treatment Path Chapter 6 Overcoming OCD Obstacles to Change Realizing Resistance Is Futile Fearing treatment Going crazy Resisting risk Being wary of inconsistency Missing OCD Getting sick or worse Hurting someone else Doing things against your will Being unable to stand the treatment Thinking therapy doesn’t work Handicapping against treatment success Waiting until you’re “ready” Reducing effort Raising the bar Giving up early Seeing yourself as hopeless Blaming others Reporting symptoms dishonestly Criticizing yourself harshly Arguing with the therapist Passive acceptance Presenting distractions Waiting for the guarantee Denying improvement Putting too much blame on biology Believing the worst about yourself Believing you are inadequate Believing you are guilty Believing you are undeserving Believing you are a victim Overcoming Resistance and Changing for the Better Embracing the process of change Defeating self-handicapping Dismantling change-blocking beliefs Taking one step at a time Chapter 7 Getting Help for OCD Going After the Types of Help You Need Educating yourself about OCD Getting support from family, friends, and others Choosing a professional to help you Picking the right professional Avoiding the wrong pseudo-professional Asking the important questions What to Expect in Therapy Keeping your therapy private Digging deep into an OCD diagnosis Speaking the truth to your therapist Evaluating your therapist Reviewing the game plan Part 3 Overcoming OCD Chapter 8 Cleaning Up OCD Thinking Realigning Interpretations with Reality Seeing common types of OCD distortions Using CBT to correct distorted thinking Defeating unreasonable doubts Distinguishing doubts from what’s real Dismissing unrealistic doubts Ending exaggerating risk Rethinking the idea that thoughts have real power Decoupling facts and feelings Overcoming the need for perfection Sidestepping obsessive thoughts Letting go of feeling excessively responsible Pushing Out OCD Thinking with New Narratives Creating made-up, OCD-like stories Writing down your OCD narratives Assessing and rewriting OCD narratives Assessing your OCD narrative Creating a balanced narrative Chapter 9 Meta-Mindfulness for OCD Thinking Erroneously Separating Your Thoughts from You Acquiring the Attitudes of Mindfulness Making time to be mindful Pursuing patience Letting go of striving for striving’s sake Discovering acceptance Suspending judgment about emotions Living in the now Minding Meditation Breathing meditation Walking meditation Chapter 10 Tackling OCD Behavior with ERP Exposing the Basics and Benefits of ERP Understanding why and how ERP works Ringing in change with ERP Reconditioning behavior with ERP Seeing the upsides and downsides of ERP Exploring an alternative when ERP isn’t appropriate Working through ERP Therapy Step 1: Determining your OCD theme Step 2: Making a list and choosing your challenge Step 3: Identifying and preventing the response to compulsions Step 4: Preparing to engage in ERP Step 5: Moving through your triggers with ERP Managing the ERP Process Knowing what’s cheating and what’s not Staying above the fray with dissociation Getting propped up with reassurance Dabbling in distraction Finding fair relief Troubleshooting ERP Struggling with getting out of the starting blocks Constructing huge hierarchies Avoiding avoidance When progress bogs down Wavering motivation Coping when bad stuff really happens Rewarding yourself Limiting ERP Chapter 11 Considering Medications or Brain Stimulation for OCD Deciding whether Medication Is Right for Your OCD Getting a thorough check-up Coming clean with your doctor about your health and medications Looking at reasons for medicating your OCD Understanding the side effects and risks of medications Examining Your OCD Medication Options SSRIs Tricyclics Other medications Directly Altering the OCD Brain Understanding how deep brain magnetic stimulation works Looking at the evidence Chapter 12 Responding to and Recovering from Relapse Understanding the Steps of Recovery and the Risks of Relapse Medication relapse rates ERP relapse rates CBT, metacognitive therapy, and mindfulness relapse rates Responding Well to Relapse Strategies for Reducing Relapse Knowing the difference between a lapse and a relapse Looking at a lapse Revealing a relapse Prolonging treatment Phasing out your sessions gradually Staging a fire drill Remaining vigilant Zeroing in on especially problematic beliefs Feeling as if something is true when you know it isn’t Feeling as if you must avoid all negative feelings Recognizing events that trigger relapse Part 4 Targeting Specific Symptoms of OCD Chapter 13 Sanitizing Risk: Contamination OCD Considering Contamination Obsessions Germs The disgustingly gross Unusual contamination fears Pandemic contamination Staying Clean: Contamination Compulsions Washing Cleaning Avoiding Rituals Discarding Reassurance seeking Confronting Contamination OCD Making a list Setting a goal Exposure and response prevention (ERP) COVID complications Alternatives to ERP Chapter 14 Dealing with Doubting and Checking OCD Defining Categories of Doubting Harming your home through negligence Harming others through negligence Harming others with your car through negligence Harming your health through negligence Getting stuck on unanswerable questions Categorizing Approaches to Checking Obvious or overt checking Mental checking Getting others to check Taking Steps to Defeat Doubting and Control Checking Step 1. Searching for signals, triggers, and avoidance Step 2. Identifying obsessional doubts Step 3. Compiling compulsions Step 4. Disputing obsessional doubts Step 5. Applying ERP to doubting and checking Hit-and-run OCD trigger list Burning down the house Healthy or not Chapter 15 Subduing OCD-Driven Shame Surveying Shaming OCD Being afraid of losing control Struggling with thoughts of aggression Wrestling thoughts of acting out sexually Worrying over losing control of bodily functions Questioning established sexual identity Taking religious or moral beliefs to the extreme Treating Shaming OCD Changing OCD thinking by challenging the evidence Using ERP to change shaming OCD Losing bladder or bowel control in public Vomiting in public Complementary Treatments for Shaming OCD Revealing to others Experimenting with being “off duty” Experimenting with self-critical versus self-accepting views Chapter 16 Messing with “Just So” OCD Being Driven to Make Things Just So All the Time Enforcing order and symmetry on life Trying to get it right by repeating and redoing Taking Steps to Change Just So OCD Rearranging your thinking Rethinking self-image Rethinking emotional responses Redoing your responses to repeating Applying ERP to ordering and symmetry Applying ERP to repeating and redoing Chapter 17 Shrinking Superstitious OCD Seeing When Superstitions Constitute OCD Revealing Common OCD Superstitions and Rituals Changing Thinking About OCD Superstitions Creating competing superstitions Managing discomfort differently Deflating the Power of OCD Superstitions with ERP Facing off with scary superstitions Defeating the power of superstitious charms Chapter 18 Uncovering OCD Accomplices Concerning Counting Miscounting on purpose Resisting the act of counting Taking Charge of Touching Messing with your touching Discontinuing touching Doing Away with Doodling Doodling in different ways Denying the urge to doodle Speeding Up Slowness Mixing things up Speeding things up Handling Hoarding Chapter 19 Dealing with OCD-Related Impulsive Problems Changing Behavior to Reduce Impulsive Problems Increasing awareness of your impulsive problems Relaxing away impulsive problems Sidetracking impulsive problems with something different Reinforcing positive gains in overcoming impulsive problems Changing Thinking to Reduce Impulsive Problems Finding reasons to change Pushing hopelessness aside Undoing unfairness worries Designing supportive self-statements Applying ERP to Impulsive Problems Treating Impulsive Problems with Medication Part 5 Assisting Others with OCD Chapter 20 Wondering about Children and OCD Understanding Childhood OCD Recognizing possible symptoms Ruling out normal growth and health issues Sorting through other childhood disorders Observing the Effects of OCD Having problems at home Experiencing problems at school Having difficulties with friends Finding the Right Help for Your Child Chapter 21 Helping Your Child Conquer OCD Separating Your Child from OCD Helping Your Child and Working with the Therapist Parenting differently and not being the therapist Managing your emotions Working with the therapist Collaborating on goals Providing appropriate incentives Giving appropriate reassurance Acting as a coach and a cheerleader Explaining OCD to Family, Friends, and Schoolmates Getting More Help at School Chapter 22 Helping Family and Friends Cope with OCD Discerning What It Takes to Be Supportive Understanding how OCD challenges you Assessing whether you’re the right person to coach Knowing your limits Applying Appropriate Coaching Techniques Recognizing OCD’s dirty tricks Coaching with kindness Refraining from criticizing Providing encouragement Leaving decision-making alone Eliminating surprises by asking for permission Avoiding arguing at all costs Sidestepping the word “should” Keeping difficult emotions in check Developing alternatives to reassurance Part 6 The Part of Tens Chapter 23 Ten Quick OCD Tricks Breathing Better Considering a Delay Distracting Yourself Accepting Discomfort Doing Jumping Jacks and More Realizing It’s Not You, It’s Your OCD Making Flashcards Getting Support Minding Meditation Strolling through Nature Chapter 24 Ten Steps for After You Get Better Forgive Yourself Search for Meaning Strengthen Family Ties Find Friends Reach Out to Others with OCD Help Others Engage in Exercise as a Lifestyle Learn New Skills Pursue Hobbies Find Healthy Pleasures Chapter 25 Ten Dirty Little Secrets about Dirt Defining Dirt Living Dirt Digging Dirt Dirt Just Isn’t What It Used to Be Chimps Who Eat Dirt Speaking of Washing Off Dirt Building with Dirt People Who Eat Dirt Kids Who Eat Dirt Pica Index EULA