Obsessive Compulsive Disorder (OCD) is a common mental disorder which typically starts early in life, in the teenage years or younger adults. In the Singapore Mental Health Study conducted in 2016, OCD emerged as one of the top three most common disorders in Singapore, afflicting one in 28 adults at some point in his or her lifetime. These are no small numbers.
There are effective treatments for OCD. Scientific evidence indicate that early treatment leads to better outcomes. A combination of medication and behavioural therapy has been found to be most effective.
In Cognitive Behavioural Therapy (CBT), the person is exposed to OCD triggers but refrain from doing the compulsive actions under the guidance of a clinical psychologist or psychiatrist. Skills will be taught to resist the compulsions while making space for the obsessional thoughts. This promotes psychological habituation where the repetitive and often irrational compulsions are extinguished over time.
Adopt these everyday strategies to manage and overcome OCD:
- Mindfulness: Practice mindfulness techniques, such as meditation or deep breathing, to help reduce anxiety and increase self-awareness.
- Grounding techniques: Use sensory experiences, like touch or smell, to ground yourself in the present moment.
- Journaling: Write down your thoughts, feelings, and behaviours to track patterns and gain insight.
- Practice self-compassion: Treat yourself with kindness and understanding, just as you would a close friend.
- Self-care: Engage in activities that bring joy and relaxation, such as exercise, reading, or spending time with loved ones.
- Exposure and Response Prevention (ERP): Gradually expose yourself to situations or objects that trigger OCD symptoms, while resisting the urge to engage in compulsive behaviours. Work with a psychological therapist to start ERP and CBT.
- Seek support: Connect with others who understand OCD, either through support groups or online communities. Read about “OCD Network”, a non-profit initiative based in Singapore and dedicated to supporting individuals with OCD and caregivers.
- Involve your family: Family members are often ignorant about OCD and may respond in unhelpful ways due to misconceptions. Ask your psychiatrist or psychologist to speak to a trusted family member to help them understand OCD and how best to support you.
OCD can be a chronic and debilitating condition which impacts social and occupational functioning. Untreated OCD can lead to depression, work problems, strained family relationships and a lower quality of life. Seek help early if you suspect that a loved one is suffering from OCD. At Private Space Medical, our psychiatrists and psychologists have vast expertise and experience in guiding OCD sufferers towards recovery.
Dr. Tay Kai Hong
Senior Consultant Psychiatrist
Senior Consultant Psychiatrist