PDF version obsessive-compulsive disorder (OCD) symptoms, treatment, and self-help it’s normal, on occasion, to go back and double-check that the iron is unplugged or your car is locked.Cognitive learning examples in the classroom but if you suffer from obsessive-compulsive disorder (OCD), obsessive thoughts and compulsive behaviors become so consuming they interfere with your daily life.Cognitive learning examples in the classroom no matter what you do, you can’t seem to shake them. But help is available. With treatment and self-help strategies, you can break free of the unwanted thoughts and irrational urges and take back control of your life.Cognitive learning examples in the classroom what is obsessive-compulsive disorder (OCD)?

Obsessive-compulsive disorder (OCD) is an anxiety disorder characterized by uncontrollable, unwanted thoughts and ritualized, repetitive behaviors you feel compelled to perform.Cognitive learning examples in the classroom if you have OCD, you probably recognize that your obsessive thoughts and compulsive behaviors are irrational—but even so, you feel unable to resist them and break free.Cognitive learning examples in the classroom

Like a needle getting stuck on an old record, OCD causes the brain to get stuck on a particular thought or urge. For example, you may check the stove 20 times to make sure it’s really turned off, or wash your hands until they’re scrubbed raw.Cognitive learning examples in the classroom while you don’t derive any sense of pleasure from performing these repetitive behaviors, they may offer some passing relief for the anxiety generated by the obsessive thoughts.Cognitive learning examples in the classroom you may try to avoid situations that trigger or worsen your symptoms or self-medicate with alcohol or drugs. But while it can seem like there’s no escaping your obsessions and compulsions, there are plenty of things you can do to help yourself and regain control of your thoughts and actions.Cognitive learning examples in the classroom OCD obsessions and compulsions

Compulsions are behaviors or rituals that you feel driven to act out again and again. Usually, compulsions are performed in an attempt to make obsessions go away.Cognitive learning examples in the classroom for example, if you’re afraid of contamination, you might develop elaborate cleaning rituals. However, the relief never lasts. In fact, the obsessive thoughts usually come back stronger.Cognitive learning examples in the classroom and the compulsive rituals and behaviors often end up causing anxiety themselves as they become more demanding and time-consuming. This is the vicious cycle of OCD.Cognitive learning examples in the classroom

While the onset of obsessive-compulsive disorder usually occurs during adolescence or young adulthood, younger children sometimes have symptoms that look like OCD.Cognitive learning examples in the classroom however, the symptoms of other disorders, such as ADHD, autism, and tourette’s syndrome, can also look like obsessive-compulsive disorder, so a thorough medical and psychological exam is essential before any diagnosis is made.Cognitive learning examples in the classroom OCD self-help tip 1: learn how to resist OCD rituals

Don’t avoid your fears. It might seem smart to avoid the situations that trigger your obsessive thoughts, but the more you avoid them, the scarier they feel.Cognitive learning examples in the classroom instead, expose yourself to your OCD triggers, then try to resist or delay the urge to complete your relief-seeking compulsive ritual. If resistance gets to be too hard, try to reduce the amount of time you spend on your ritual.Cognitive learning examples in the classroom each time you expose yourself to your trigger, your anxiety should lessen and you’ll start to realize that you have more control (and less to fear) than you think.Cognitive learning examples in the classroom

Refocus your attention. When you’re experiencing OCD thoughts and urges, try shifting your attention to something else. You could exercise, jog, walk, listen to music, read, surf the web, play a video game, make a phone call, or knit.Cognitive learning examples in the classroom the important thing is to do something you enjoy for at least 15 minutes, in order to delay your response to the obsessive thought or compulsion.Cognitive learning examples in the classroom at the end of the delaying period, reassess the urge. In many cases, the urge will no longer be quite as intense. Try delaying for a longer period.Cognitive learning examples in the classroom the longer you can delay the urge, the more it will likely change. Tip 2: challenge obsessive thoughts

• RELABEL – recognize that the intrusive obsessive thoughts and urges are the result of OCD.Cognitive learning examples in the classroom for example, train yourself to say, “I don’t think or feel that my hands are dirty. I’m having an obsession that my hands are dirty.” or, “I don’t feel that I have the need to wash my hands.Cognitive learning examples in the classroom I’m having a compulsive urge to perform the compulsion of washing my hands.”

• REVALUE – do not take the OCD thought at face value. It is not significant in itself.Cognitive learning examples in the classroom tell yourself, “that’s just my stupid obsession. It has no meaning. That’s just my brain. There’s no need to pay attention to it.” remember: you can’t make the thought go away, but neither do you need to pay attention to it.Cognitive learning examples in the classroom you can learn to go on to the next behavior.

Exercise regularly. Exercise is a natural and effective anti-anxiety treatment that helps to control OCD symptoms by refocusing your mind when obsessive thoughts and compulsions arise.Cognitive learning examples in the classroom for maximum benefit, try to get 30 minutes or more of aerobic activity on most days. Ten minutes several times a day can be as effective as one longer period especially if you pay mindful attention to the movement process.Cognitive learning examples in the classroom

Practice relaxation techniques. While stress doesn’t cause OCD, it can trigger symptoms or make them worse. Mindful meditation, yoga, deep breathing, and other relaxation techniques can help lower your overall stress and tension levels and help you manage your urges.Cognitive learning examples in the classroom for best results, practice a relaxation technique regularly. Tip 4: reach out for support

Stay connected to family and friends. Obsessions and compulsions can consume your life to the point of social isolation.Cognitive learning examples in the classroom in turn, social isolation will aggravate your OCD symptoms. It’s important to invest in relating to family and friends. Talking face-to-face about your worries and urges can make them feel less real and less threatening.Cognitive learning examples in the classroom

Join an OCD support group. You’re not alone in your struggle with OCD, and participating in a support group can be an effective reminder of that.Cognitive learning examples in the classroom OCD support groups enable you to both share your own experiences and learn from others who are facing the same problems. Treatment for OCD cognitive-behavioral therapy is the most effective treatment for obsessive-compulsive disorder and involves two components: 1) exposure and response prevention, and 2) cognitive therapy.Cognitive learning examples in the classroom

• for example, if you are a compulsive hand washer, you might be asked to touch the door handle in a public restroom and then be prevented from washing up.Cognitive learning examples in the classroom as you sit with the anxiety, the urge to wash your hands will gradually begin to go away on its own. In this way, you learn that you don’t need the ritual to get rid of your anxiety—that you have some control over your obsessive thoughts and compulsive behaviors.Cognitive learning examples in the classroom