Understanding Compulsions: A Guide for Navigating OCD

Ahhhh, compulsions... they come in as many different varieties as the people who experience them. This can make them tricky to spot at first, but don't worry! Compulsions usually follow the same pattern, so we can become experts at recognizing them.

Before we dive into how to tell if something is a compulsion, it's probably a good idea to make sure you know exactly what compulsions are and how they fit into OCD. This blog will help you do that.

Read it? Understood it? Great, let’s go!

How to Recognise Compulsions

Identifying our compulsions is an essential skill for those of us with OCD. It helps us disrupt the OCD cycle. By interrupting this cycle, we begin to free ourselves from OCD. Like all skills, learning to recognize compulsions takes a little practice, but that's okay! Every time we do it, we get a little stronger!

So, let’s get started.

One of the main rules I use for recognizing whether something is a compulsion is this:

It’s not just WHAT you are doing, but WHY you are doing it.

A compulsion can be anything. So, while the WHAT is important, the WHY is vital. Keep this in mind when figuring out whether something is a compulsion for you.

General Compulsion Categories

Often, compulsions fall under specific categories. You can use this list to help determine if something is a compulsion for you.

Does the physical behavior or mental process involve:

• Seeking reassurance?

• Controlling outcomes?

• Avoidance?

• Repetition?

• Checking?

• Searching for certainty?

  
  

Questions to Ask Yourself

Another good way to recognize if something is a compulsion is to ask yourself some or all of the following questions:

• How much time does this behavior take up?

• How distressing am I finding it?

• Does anxiety drive my behavior?

• Is it rational?

• Do I get anxious if I don't do it?

• What am I hoping will be the result?

• How much is this affecting my day-to-day living? Is it making me late for things?

• Is it affecting my sleep? My rest time?

• Am I distracted by it? How is my focus?

• Is it stopping me from doing other things, including things I enjoy?

• Does it take up more and more of my time?

• Is it having a greater impact on my life as time passes?

  
  

Carry Out Surveys

Surveys can be an invaluable way of finding out how other people work and why they do what they do. If you're unsure whether something is a compulsion for you, discuss it with someone else. Compare it with your own actions and motives. Surveys can be very helpful as long as they remain a fact-finding process for you and don't lead you into the world of compulsions — it’s very easy to do.

A general rule of thumb is that surveys should help you gain knowledge that enables you to develop recovery skills. Use the lists given previously to help you figure out if you may have slipped into a compulsion.

If you conduct a survey, remember to show yourself a lot of compassion. To learn from others, we need to compare ourselves to them to some extent. Comparisons can cause feelings of shame and sadness. Remember, you are asking them how and why they do things so you can learn helpful skills, not because they are better than you! You're awesome!

Learn How to Recognise Sneaky Compulsions

I've written a detailed blog on this subject, so it's probably more helpful for you to check it out than read a summary here. Here's the link.

The Importance of Self-Compassion in Recovery

As we navigate the complexities of OCD, self-compassion becomes crucial. It’s easy to be hard on ourselves when we struggle with compulsions. However, treating ourselves with kindness can make a significant difference in our recovery journey.

When we notice a compulsion, instead of feeling defeated, we should try to celebrate that awareness! Recognising a compulsion is a step forward. It shows we are learning and growing.

Practical Tips for Cultivating Self-Compassion

1. Talk to Yourself Like a Friend: If a friend were struggling, how would you support them? Use that same gentle tone with yourself.

2. Practice Mindfulness: Take a moment to breathe and acknowledge your feelings without judgment. It’s okay to feel what you feel.

3. Keep a Journal: Write down your thoughts and feelings. This can help you process your experiences and reflect on your journey.

4. Celebrate Small Wins: Every step you take, no matter how small, is progress. Acknowledge and celebrate those moments!

   
   

Conclusion

Learning how to spot compulsions takes time, but the more you practice, the easier it gets! Remember, you don't need to get it right all the time. It’s just about getting curious and learning about how OCD works for you.

If you realize that something’s a compulsion, that’s not a failure — it’s a win! You’ve noticed it. That awareness is a huge step forward towards breaking the OCD cycle.

So keep noticing, keep questioning, and keep being kind to yourself while you learn. You’re doing important work, and every bit of it counts. :)

Sending you all loads of love as always,

Catherine xx

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