Sometimes people experience obsessive (intrusive) thoughts or compulsive behaviours which can be quite anxiety provoking. They can make some people feel like there is a lot of danger around them and that they are responsible for stopping this danger.

It is normal for people to want to check things occasionally or to like having things in a particular way. However, if this is taking up a lot of your time and having an impact on other areas of your life (for example causing problems at work or relationships) than you might want to have a look below for some ideas on how to help with those behaviours.

Obsessions are unwanted thoughts that frequently pop into someone’s mind. These can be in the form of thoughts, urges, or pictures and can feel completely out of your control. Obsessions can sometimes be graphic or disturbing, and can cause distress, disgust, or anxiety.

Some obsessive thoughts that people experience are:

  • Being worried that their family is going to be harmed because they weren’t careful enough for example when locking the door.
  • Having intrusive images of causing an accident.
  • Worrying that they are going to spread illness to those around them.
  • Worrying that they will write or say offensive things to those around them.
  • Needing things to be in a specific order to stop harm from happening to those around them.

Compulsions (which can sometimes be called rituals) are things that people often do in response to their obsessive thoughts. Compulsions can be things that other people can be aware of (such as checking doors repeatedly) or things that only the person doing the compulsive behaviour is aware of (such as repeating a phrase in their mind). Some examples of compulsions/rituals that people do are:

  • Repeatedly washing their hands.
  • Counting to a specific number either aloud or in their head.
  • Repeatedly putting food in their fridge in a specific order.
  • Checking their social media or asking others to confirm that they haven’t said anything offensive.
  • Seeking out particular words or phrases to confirm that things are “safe”.

People will often do a compulsion to help alleviate the anxiety caused by obsessive thoughts. For example, someone might repeatedly check the oven because they are worried they will cause a fire. Unfortunately, this only provides temporary relief. These thoughts and feelings often come back shortly afterwards, leading to more compulsions. This creates a vicious cycle that people can get caught up in.

Here are a few tips that may help if you feel that you are struggling with obsessions and compulsions:

Anxiety and stress can trigger obsessions and compulsions or make them more difficult to manage.

Mindfulness is a skill that can support you in managing your anxiety and stress by using techniques that help you focus on things in the present moment without judgement. More information on this can be found on our mindfulness page.

More information about stress and anxiety and available support can be found on Sorted:Supported page here.

Discussing your thoughts and feelings with a trusted person that you know can be very helpful. You can even show them information about obsessions and compulsions so they have a better understanding of how these experiences impact you. Receiving support from others can help you feel less alone and they can help you seek further support if needed.

There are self-help guides online which can help you develop a more in-depth understanding of obsessions and compulsions, as well as outlines exercises you can do to help with these. For example, this guide on NHS Inform explains OCD and instructs you on how to challenge these experiences through exposure. Further recommendations on books can be found on this webpage by OCD UK.

If you feel you are unable to manage these experiences yourself or they are causing a lot of distress then you can speak to your GP or call 111 choose option 2. It may be that you have obsessive-compulsive disorder (OCD) and may benefit from professional support, which may be through therapies or medication.

Local Resources and Support

Neath Port Talbot MIND

Neath Port Talbot MIND offers an OCD support group and also wider support groups for those who struggle with their mental health. Their “What’s On” Calendar can be accessed the link below.

Swansea MIND

Swansea MIND offers peer support walking groups.

Call 01792 642999 for more information.

Other Useful Resources and Support

OCD Action

The OCD Action Helpline is an unbiased source of information and support for people with OCD and the people in their lives.  You can call on 0300 636 5478 or email support@ocdaction.org.uk

OCD UK

Information plays an important role in helping people understand and come to terms with Obsessive-Compulsive Disorder (OCD). Call 01332 588 112 or email support@ocduk.org.

NHS Inform

Obsessive compulsive disorder (OCD) self-help guide. Work through a self-help guide for mild-to-moderate obsessive compulsive disorder (OCD) that uses cognitive behavioural therapy (CBT).

TOP UK

Triumph Over Phobia (TOP UK) is specialising in supported self-help for sufferers of phobias obsessive compulsive disorder and other related anxiety disorders.

CA.L.L. Mental Health Helpline for Wales

Offers emotional support and information/literature on Mental Health and related matters to the people of Wales.
Anyone concerned about their own mental health or that of a relative or friend can access the service. C.A.L.L. Helpline offers a confidential listening and support service

Call 0800 132 737 or text Help to 81066.

Campaign Against Living Miserably (CALM)

CALM takes a stand against suicide. That means standing against feeling shit, standing up to stereotypes and standing together to show life is always worth living. Call 0800 58 58 58 for help and support.