Trying to stop obsessive ha behavior [Archive]

kivyt73

28-06-12, 23:57

Hi Everyone,
I have posted many times here about my obsession with checking my blood pressure. I don't have high bp, I only had a few high readings at the doc's office a couple of years ago and that sent me in to this obsession. I have been checking my bp sometimes weekly, sometimes daily and even got to a good run of every three weeks but I constantly think about it and even consult my bp schedule in my mind before I plan activities. At first I thought it was medically necessary for me to check often so I wouldn't neglect my health even though my doctor told me I didn't need to check and if I must to only check once a month. Now I am really realizing that this is just an anxiety symptom and that I am causing more harm to my mental health by continuing this obsessive behavior. I spent hours yesterday checking and checking to get a "good" number which to me is anything under 115/75 and I got many 120s/80s before finally settling for 115/78. I just hate to have anything above that magic number. At first I was afraid that if I didn't desensitise myself to checking that it would be super high always at the docs but I have gotten good readings now many times at the office so I can't use that excuse anymore. The bottom line is that I am overdoing, I am obsessing and it is not healthy. I am telling myself that it is acceptable to be check yearly or maybe a little more frequently at the doc's office and that if it is high at all, he will tell me and ask to monitor at home but that anything other than that is not healthy for me. I figure that I can allow myself to check once or twice right around my doc appt. just so I can show him the numbers in case they are high in the office but that is good enough.

So saying all of this now I am wondering how I am going to do it. I get so anxious when I want to check and I think I have even associated anxiety feelings so much with bp that when I feel anxious it is the first thing I think of.

Has anyone has any experience or have any advice on controlling the impulse to check?

Thanks,
Ivy

suzy-sue

29-06-12, 01:49

Hi Ivy..Have a read of this there are plenty of things you can do to help with this checking..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 . 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.
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. The longer you can delay the urge, the more it will likely change.
Write down your obsessive thoughts or worries
Keep a pad and pencil on you, or type on a laptop, smartphone, or tablet. When you begin to obsess, write down all your thoughts or compulsions.

Keep writing as the OCD urges continue, aiming to record exactly what you're thinking, even if you’re repeating the same phrases or the same urges over and over.
Writing it all down will help you see just how repetitive your obsessions are.
Writing down the same phrase or urge hundreds of times will help it lose its power.
Writing thoughts down is much harder work than simply thinking them, so your obsessive thoughts are likely to disappear sooner.
Create an OCD worry period
Rather than trying to suppress obsessions or compulsions, develop the habit of rescheduling them.

Choose one or two 10 minute “worry periods” each day, time you can devote to obsessing. Choose a set time and place (e.g. in the living room from 8:00 to 8:10 a.m. and 5:00 to 5:10 p.m.) that’s early enough it won’t make you anxious before bedtime.
During your worry period, focus only on negative thoughts or urges. Don’t try to correct them. At the end of the worry period, take a few calming breaths, let the obsessive thoughts or urges go, and return to your normal activities. The rest of the day, however, is to be designated free of obsessions and compulsions.
When thoughts or urges come into your head during the day, write them down and “postpone” them to your worry period. Save it for later and continue to go about your day.
Go over your “worry list” during the worry period. Reflect on the thoughts or urges you wrote down during the day. If the thoughts are still bothering you, allow yourself to obsess about them, but only for the amount of time you’ve allotted for your worry period.
Create a tape of your OCD obsessions
Focus on one specific worry or obsession and record it ,

Recount the obsessive phrase, sentence, or story exactly as it comes into your mind.
Play it back to yourself, over and over for a 45-minute period each day, until listening to the obsession no longer causes you to feel highly distressed.
By continuously confronting your worry or obsession you will gradually become less anxious. You can then repeat the exercise for a different obsession.
Self-help for OCD tip 2: Take care of yourself
A healthy, balanced lifestyle plays a big role in keeping OCD behavior, fears, and worry at bay.

Practice relaxation techniques
While stress doesn’t cause OCD, a stressful event can trigger the onset of obsessive and compulsive behavior, and stress can often make obsessive-compulsive behavior worse.

Mindful meditation, yoga, deep breathing, and other stress-relief techniques may help reduce the symptoms of anxiety brought on by OCD.
Try to practice a relaxation technique for at least 30 minutes a day.
Adopt healthy eating habits
Start the day right with breakfast, and continue with frequent small meals throughout the day. Going too long without eating leads to low blood sugar, which can make you feel more anxious.

Eat plenty of complex carbohydrates such as whole grains, fruits, and vegetables. Not only do complex carbs stabilize blood sugar, they also boost serotonin, a neurotransmitter with calming effects.
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.

For maximum benefit, try to get 30 minutes or more of aerobic activity on most days. Aerobic exercise relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins, the brain’s feel-good chemicals.
Avoid alcohol and nicotine
Alcohol temporarily reduces anxiety and worry, but it actually causes anxiety symptoms as it wears off. Similarly, while it may seem that cigarettes are calming, nicotine is actually a powerful stimulant. Smoking leads to higher, not lower, levels of anxiety and OCD symptoms.

Get enough sleep
Not only can anxiety and worry cause insomnia, but a lack of sleep can also exacerbate anxious thoughts and feelings. When you’re well rested, it’s much easier to keep your emotional balance, a key factor in coping with anxiety disorders such as OCD.

Self-help for OCD tip 3: Reach out for support
Obsessive-compulsive behavior (OCD) can get worse when you feel powerless and alone, so it’s important to build a strong support system. The more connected you are to other people, the less vulnerable you’ll feel. Just talking about your worries and urges can make them seem less threatening.

Stay connected to family and friends
Obsessions and compulsions can consume your life to the point of social isolation. In turn, social isolation can aggravate your OCD symptoms. It’s important to have a network of family and friends you can turn to for help and support. Involving others in your treatment can help guard against setbacks and keep you motivated.