Reassurance seeking behaviour management in OCD

Reassurance Seeking Behavior Management in OCD

In today’s world, you might often hear people saying that they have OCD, referring to the mere need of keeping things organized. However, it is much deeper than that. Obsessive- Compulsive Disorder is a mental health condition in which one experiences continuous intrusive thoughts, known as obsession. As a result of these obsessions, an individual performs compensatory repetitive behaviors referred to as compulsions. Seeking reassurance is a common pattern seen in OCD as it momentarily helps in controlling distress.

Although reassurance seeking can occur by itself, it’s a major characteristic observed in people with OCD. This article explores different techniques that can be helpful in effectively managing this kind of behavior.

Understanding Reassurance Seeking Behavior:

A major symptom seen in OCD is the feeling of anxiety and distress. Reassurance seeking behavior acts as that safety mechanism that provides momentary relief from uncertainty. However, it lasts only for a short time, making an individual seek reassurance again and again in order to escape any lingering sense of threat. Reassurance becomes a means of reinforcement in one’s life. Thus, this kind of behavior is excessive in people with OCD.

Why should it be controlled?

Reassurance is a positive and supportive act. However, when present in excess, it can be counterproductive. With OCD, the need for reassurance increases constantly. This turns into a vicious cycle, as constant uncertainty leads to a more severe dependence on reassurance. Moreover, such behavior might be difficult to accept for family and friends. The constant need to provide reassurance can be exhausting, and might not even make sense at times. As a result, interpersonal relationships can experience strain, and emotional distance can be created.

Managing Reassurance Seeking Behavior:

While it can be hard, it is not impossible to manage the need to seek for reassurance as a person with OCD. These are a few measures that can be taken to manage reassurance seeking behavior in oneself.

• Acknowledge the Need for Reassurance: The first step to manage the need for reassurance is to acknowledge that you seek for it. Reflect on how often you need it, and record the situations in which this need arises the most.

• Recognize Irrational Thoughts: With OCD, this is hard to do. Every possible problem seems reals, making you need reassurance. Before you seek for it, ask yourself if you know the answer to your question. If the answer is yes, try to sort through your irrational thoughts by yourself.

• Know that Uncertainty is Okay: It’s impossible to know everything in life. Remind yourself of that. Repeat to yourself reassuring phrases and practice relaxation techniques to find comfort in uncertainty.

• Work with People you Love: Explain to your loved ones what you are going through, and why you always look for reassurance from them. Once you do that, ask them to gently point out when you do it. While they might feel that it would be helpful to reassure you, ask them to refrain from it. Instead, they can guide you by acknowledging that you know the answer to your question.

• Don’t be Hard on Yourself: While self-monitoring is necessary, it can cause you to judge yourself. Instead, try to avoid acting on your urge to be reassured. Take it slow and practice delay in reassurance seeking. Self-blame will be of no use in this situation.

Reducing Reassurance Seeking Behavior using Therapeutic Interventions:

In case of severe symptoms of OCD or uncontrollable reassurance seeking behavior, consider approaching a professional in the field of mental health care. Mental health professionals are well equipped to guide you through the process of reducing reassurance seeking behavior and managing other symptoms of OCD. Exposure and Response Prevention (ERP), a type of Cognitive Behavioral Therapy (CBT), is an effective therapeutic intervention when it comes to OCD.

• Exposure and Response Prevention (ERP):

The goal of ERP is to gradually reduce the cycle of OCD by showing that the obsessive thoughts that lead you to deem a situation is unsafe is, in fact, safe. To put it simply, this is done in two steps. The first step involves exposing you to factors that trigger your obsession. The process starts slow, gradually increasing the stimulus. The second step is to work with you to prevent performing any compulsive behaviors to make up for the obsession.

Conclusion:

At a quick glance, seeking excessive reassurance can appear to be a small problem. However, in the life of an individual with OCD, it can have serious effects on lifestyle and functioning. Reassurance seeking plays a major role in reinforcing the OCD cycle, making one more used to seeking relief from this behavior. It fuels dependence and inhibits healthy emotional regulation. Other than self-management techniques and collaborating with a professional, one can also opt to join a support group. These groups will not only help in figuring out how to help oneself, but also provide motivation. With the right blend of support from loved ones and trained professionals, people with OCD can learn to manage their reassurance seeking behavior. With time, this can result in an improved quality of life, enabling an individual to deal effectively with anxiety and distress caused by OCD.