Habits Gone Wrong

"I have developed a certain type of habit/almost ritual-like behaviour over the years. Each time before I go out of the house, I have to check 5 times that I definitely have 4 things on me; wallet, phone, keys, and tissue. I have to check 3 times that I have turned off the lights, turned off the gas, and closed all windows. I will never use public toilets due to the fear of germs. If I ever touched something that I thought may potentially be infected with germs, I'll have to wash my hands at least 3 times to feel better. At work, I am very particular with details and have to check my work at least 5 times before I'm satisfied with it. These habits not only affected my daily functioning, it has also affected my ability to work effectively. My friends and family have also started noticing my habits, with a few expressing concerns, while others just felt somewhat irritated. Is there something wrong with me?"

The behaviours described are consistent with a diagnosis of Obsessive Compulsive Disorder (OCD). OCD is characterised by the preoccupation with intrusive thoughts such as "If I use a public bathroom, I may be infected with germs." These unwelcomed, intrusive and often exaggerated thoughts can understandably cause great distress, anxiety, and even fear. In order to calm yourself, you may experience what is referred to as a 'compulsion', an urge to engage in repetitive habits. These can include, as mentioned, checking things over and over, repetitive washing of your hands and checking your work 5 times. Unfortunately, these behaviours do assist with alleviating the associated negative feelings, which in turn reinforces their use again in the future when these thoughts occur. It quickly becomes a vicious cycle and these habits are strengthened with every use. This can then lead to the development of other habits. These stubborn habits often interfere with your social interactions, work/study abilities and well-being, and if so, it becomes a real problem.

The good news is that you can do something about it. It requires strong motivation and desire to untrain the stubborn habits, and it may be quite an uncomfortable experience at times. It is important, therefore, to seek professional support and guidance to help resisting the habits more effectively. You may wish to check with your doctor regarding a possible diagnosis of OCD and a possible treatment plan. Fortunately, there are plenty of people who have successfully worked through their symptoms and learned adaptive ways of managing their anxiety. In doing so, they have improved their quality of life - you can too.

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Article written by Ping Yin Ngu MAPS, Registered Psychologist

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