What Is a Compulsion? Understanding the 'C' in OCD
By: Hailey George (Conston)
Have you ever felt an overwhelming urge to do something, even when it didn’t make sense? Maybe it was checking that the door was locked for the tenth time or washing your hands until they were raw, or even asking reassurance-seeking questions to loved ones or ChatGPT. If this sounds familiar, you might be dealing with compulsions, a key part of Obsessive-Compulsive Disorder (OCD). It can feel isolating and confusing, but you are not alone, and there is hope for peace.
Understanding what a compulsion is can be the first step toward finding freedom. A compulsion is a repetitive behavior or mental act that a person feels driven to perform in response to an obsessive thought. Think of it as an attempt to press an "eject" button on anxiety. The obsession is the intrusive, unwanted thought, and the compulsion is the action you take to try to make that thought and the anxiety it brings go away.
The Cycle of Obsessions and Compulsions
OCD operates in a difficult cycle. It starts with an obsession, which is a persistent and distressing thought, image, or urge. These aren't just everyday worries; they are intrusive and often feel foreign to you. For example, you might have a recurring fear that you are contaminated with germs.
This obsession creates intense anxiety or distress. To relieve that feeling, your mind latches onto a compulsion. You might feel a powerful urge to wash your hands repeatedly. While you are washing, you may feel a moment of relief. The anxiety subsides, and for a short time, things feel manageable.
However, the relief is temporary. The obsessive thought soon returns, often stronger than before. Your brain learns that the compulsive behavior brought temporary relief, so it pushes you to do it again. This creates a powerful, reinforcing cycle that can begin to control your life.
Examples of Common Compulsions
Compulsions can look very different from person to person. They are not always obvious outward actions. Some are mental rituals that no one else can see. Here are a few examples to help you understand them better.
Checking Behaviors
A common compulsion involves checking things over and over. Someone might feel compelled to check that the stove is off, the doors are locked, or that they haven't made a mistake in an email. This isn't just double-checking; it's a repetitive act driven by fear of a negative outcome, like a fire or a break-in.
Imagine Sarah, who is constantly worried she might accidentally harm someone while driving. After she gets home, she spends an hour replaying her drive in her head, checking for any "bumps" or sounds that could mean she hit something. This mental checking is her compulsion, an attempt to neutralize the fear from her obsessive thought.
Avoidance
This category of compulsions is characterized by what one doesn’t do, rather by an action that is done. Someone may have an obsessive thought about driving on highways and the safety risks involved, and their avoidance may be that they don’t drive on highways. This furthers the narrative in the brain that highways are bad, dangerous, and result in harm. If someone continues to avoid highways, their brain doesn’t have a chance to learn that sometimes highways do not result in harm.
“Just right compulsions”
Some people feel an intense need for things to be perfectly symmetrical or arranged in a specific way. If an object on a desk is slightly out of place, it can cause significant distress. The compulsion is to continually adjust and arrange items until they feel "just right." This isn't about being tidy; it's about quieting the inner turmoil that comes from the feeling of things being wrong.
Reassurance seeking
This involves asking a question repeatedly, to feel less anxious, asks unanswerable questions, seeks a specific answer, or asks a question that they may already know the answer to. This can be asking a question out loud, over text, searching for an answer online or using Chat GPT to find answers. This can temporarily lower anxiety, but keeps the cycle of obsessive thought and compulsion going.
Confessing
This compulsion is usually paired with an obsessive thought related to the person’s own good works and wondering if they are a good person. It’s often found with moral or religious scrupulosity. When someone feels anxious about a thought or action and wondering if it was good, kind, selfless enough, they may confess to a friend, family member, or religious leader. This is the type of confession where the person’s motive is to lower anxiety, and not aimed at repenting from real wrongdoing.
Rumination
This compulsion often goes unseen since it happens within the mind. It involves cyclical thinking about a situation, moment, intrusive thought with the goal of “solving” something. It’s important to recognize when this compulsion is happening so it can be stopped. A way to handle this when someone does find themselves ruminating, is to re-introduce uncertainty through what’s called an un-do. This can simply be a “maybe, maybe not" response to the worry thought.
Finding Freedom: Action Steps for Managing OCD
Living with compulsions can feel like being trapped. But God has created us for freedom, not for bondage to fear. With faith and the right tools, you can break the cycle.
Acknowledge the Compulsion: The first step is to recognize the behavior for what it is—a compulsion. Instead of automatically acting on the urge, pause and say to yourself, "This is my OCD. This is a compulsive urge." This simple act creates a small but powerful space between the urge and the action.
Practice Mindfulness: Mindfulness is the practice of paying attention to the present moment without judgment. When an obsessive thought appears, try to observe it like a cloud passing in the sky. Notice the thought and the anxious feelings it brings, but don't engage with them. This is difficult, but with practice, you can learn to let the urges come and go without needing to act on them.
Lean on Healthy Coping Strategies: When you resist a compulsion, anxiety will likely rise. It's important to have healthy ways to manage this feeling. You might try deep breathing exercises, going for a walk, listening to worship music, or calling a trusted friend. Remind yourself that the anxiety will pass, even without the compulsion. Remember the words from Isaiah 41:10: "So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand." Be careful that your healthy coping skills do not become compulsions that you lean on to manage the uncertainty!
Seek Professional Support: You do not have to walk this path alone. A trained counselor can provide evidence-based treatments like Exposure and Response Prevention (ERP), which is considered the gold standard for OCD treatment. A counselor can walk with you, providing support, guidance, and tools while rooting your healing journey in the truth of God's love and grace.
You Can Break Free
Compulsions are a challenging part of OCD, but they do not have to rule your life. Understanding them is the first step toward reclaiming your peace of mind. They are a learned response to fear, and they can be unlearned.
If you are struggling with obsessive thoughts and compulsive behaviors, we are here to help. At Christian Counseling of Tampa, we combine proven ERP therapeutic techniques with a faith-based approach to guide you toward lasting healing. You don't have to live in the cycle of anxiety and rituals any longer.
Take the first step toward freedom today. Complete the contact form on our website to connect with one of our compassionate counselors, that would be happy to help you explore the root causes of your OCD, develop practical strategies, and reconnect with God’s purpose for your life. You don’t have to navigate this journey alone. Reach out to us today to learn how we can support you in finding true, restorative rest.
Whether through one-on-one sessions or via family counseling, we’ll work with you to find rest. Schedule a free consultation today and discover the support you deserve. Our team of caring therapists would be happy to offer support from our Tampa, FL-based therapy practice. You can receive the support you deserve by following these simple steps:
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