5 Ways To Keep You Away From Obsessive Compulsive Disorder.

　　您是否全天候開機，隔幾分鐘總“忍不住”看一下手機，生怕漏掉了短信或電話，一旦偶爾忘帶手機，就會坐立不安;出門后老是懷疑煤氣沒關，走到小區門口了還是“忍不住”折回家檢查;每天上班第一件事就是瀏覽網頁，轉發微博，生怕有什么大事被錯過了;不“折騰”報表就會“憋得慌，很難受”，總忍不住反復檢查、核對好幾遍;下班出門前要反復檢查物品是否帶齊;特別愛干凈，感覺臉長期面對電腦會臟得要命，所以需要頻繁地洗臉，認為周圍的物品上全是病菌，不得不經常反復洗手;或者一首歌，一句話，一個人反復的在腦海盤旋，久久不肯離去，明知道這些事情沒有任何意義，但是自己忍不住還是要去做，不做就感覺不舒服，做了又因為沒有意義而讓自己抓狂。

This is actually forced to make trouble! But this is not obsessive compulsive disorder, but compulsion.

It can be alleviated, but it will lead to obsessive compulsive disorder and seriously affect social function in the long run.

Obsessive compulsive disorder 1: face it, put it down.

Generally speaking, in the face of compulsive behavior, we feel very troublesome, hoping to relieve the irrational ideas and behaviors in mind. On the other hand, we also believe that these concepts and behaviors are reasonable and necessary.

So I often say: compulsion is actually doing what we think is meaningless, but not doing inner discomfort, and doing something more entangled in the heart.

Take forced washing.

Compulsion makes us seem to split into two people, one can analyze according to the actual situation, according to the logic of adults, judge the perversion of their metamorphosis, think that washing hands repeatedly, washing clothes, wasting time and effort, and hoping to get rid of it.

The other is that it is necessary to wash several times more seriously if there is a serious infectious disease. This attitude is not commensurate with our actual age and education.

The former represents rational adults, the latter is not rational, blindly afraid, and has immature psychological characteristics of children.

These two people hold their own views, and no one can rule anyone, which constitutes a disease of "knowing what they committed and torturing themselves".

At this time, we must carefully observe our compulsive behavior and recognize the psychological contradictions behind the surface symptoms.

The compulsive phenomenon we see is actually the first thought in our mind (we call it mental compulsion) and then we have the combination of behavior (we call it accompanying ceremony).

Ritual is something that must be done after mental compulsion, temporarily relieving anxiety or guilt or mental behavior caused by mental compulsion.

Suppose we think: "what I touch is polluted" (mental compulsion), then we will do the "washing hands" act.

However, this relationship is not always obvious; for example, if a person with coercive compulsion meets a child whose age is the same age as his child, he will feel that he must continue three times and uninterruptedly turn the 1-10 10 figures back to three times (ritual) because he thinks, "if I don't do this, he will have bad luck".

When we see clearly our compulsive behavior, we can use adult attitude to command our whole behavior and abandon children's behavior patterns.

We can tell ourselves, "this is not me, it is forced to cause trouble", so that I can face up to my compulsive behavior, appreciate it and understand it.

Obsessive compulsive disorder is like a crying child. The more we beat and scold and rebuke, the more psychological it becomes. If we treat him gently, we will understand and listen to him, and things will be different.

So, don't worry about getting rid of your compulsive symptoms, learn to live in peace with the disease.

Forced strategy two: shift attention and shift gears skillfully.

Distraction is to shift attention away from compulsive symptoms, even in a few minutes.

First, select specific behaviors to replace compulsive behavior.

Anything interesting and constructive can be done.

It's best to engage in hobbies such as walking, sports, listening to music, reading, surfing the Internet, playing basketball and so on.

Distraction is not an easy thing. It takes great effort and great pain to disintegrate and to do it.

But only learning to resist obsessive-compulsive disorder can change the brain changes, which will reduce pain in time.

I recommend the fifteen minute rule at this time: delay the reaction for at least 15 minutes.

At the very beginning, we can start with 5 minutes' delay. The principle is: never react without delay.

Note that this is not a passive wait for 15 minutes, but at this time we are going to do other interesting and constructive activities.

The goal is to delay more than 15 minutes, as long as continuous practice will greatly reduce the intensity of compulsion.

Generally speaking, the more you practice, the better you will be.

Soon it will be delayed for 20 minutes or more than 30 minutes.

There are often demands for perfection and full marks, so often do not satisfy a little bit of success, always think that they are not doing well enough, so that action therapy can not be successful.

In fact, as long as it is done, there will be gains. It is very important to divert attention and do other things.

Don't expect these thoughts or feelings to go away at once.

Don't do what obsessive-compulsive disorder wants you to do. You must insist on doing your own activities. For example, your compulsive performance is examination, while you choose to chat with your colleagues at this time, compulsive impulse will weaken or even disappear because of your delay.

Even if impulse is hard to change, you will find that you can control your reaction slightly.

In order for us to persist in doing so, we need to record successful diverting behaviors, because you can go back to see which behaviors are most helpful to your attention.

When the items listed achieve the desired results, they can help you build confidence.

Records can help you shift gears easily when your symptoms are severe, and train yourself to remember what you did in the past.

The more successful experience is, the more encouraged it is.

Forced strategy three: correct breathing, relax your mind and body.

Breathing needs learning. Relaxation requires exercise.

When you encounter something, calm yourself down, try not to think about what happened, and allow your brain to rest in a short time.

Anxiety, stress, depression and strong emotions can irritated us. When we are hard to calm down, we need a quick way to relax ourselves.

When a person is anxious, breathing becomes rapid, shallow, hyperventilation, and the carbon dioxide in the blood is overdischarged, causing dizziness, while relaxing breathing is slow and rhythmic, and feels natural and effortless.

First, sit on a chair without armrest, put your feet flat, and make the thighs parallel to the floor.

Straighten your back and put your hands in front of your thigh.

You can also lie down, as long as you think this posture can make you comfortable.

Then, breathe deeply through your nose, expand your abdomen, and imagine that the air is full of your abdomen.

In continuous breathing, completely expand the chest and lungs, feeling the chest is slowly rising.

Imagine that the air is expanding in all directions between the abdomen and chest.

Then breathe out slowly through your nose.

The exhalation time is longer than that of the inhalation time.

Breathe for at least one minute, keep your pace slow, and don't push yourself.

Pay attention to the depth and completeness of breathing. You can imagine your stomach rising and falling like a wave when you breathe.

Focus all your attention on your breathing, so imagine for a few minutes until your breathing becomes slow and steady, and the upper and lower diaphragms become relaxed and peaceful.

After a period of exercise, the phenomenon of compulsion will be reduced. This relaxation can also release your potential.

There is an engineer who practise deep breathing and relaxation for half an hour every day, which not only rectifies serious cleanliness, but also gains astonishing development in his logical thinking and working ability. His gentle attitude towards people and calm way of doing things are also appreciated by the people around him.

About 1/3 of the population had strong suggestion and self suggestion effect.

It is easy for them to accept some ideas and statements unconditionally and rationally, and produce a series of physiological effects.

For such a crowd, when faced with compulsion, self suggestion can be used to relieve compulsion.

For example, if the door is not locked, after the first lock of the car, stand by the side of the car, and repeatedly tell yourself, "I have locked the door of the car, now turn around and leave, it's all right!" so repeatedly repeating several times and insisting on doing so.

When we tell ourselves that we have done something, our brain will reconfirm that the brain will believe that we are telling the truth and then have the next instruction.

Tell yourself "lock the door", the next step of the brain's instructions is "leaving" naturally.

At the same time, this kind of voice reminder will force us to attack after we have gone out for a while: "have I locked the door?" the brain will mobilize the previous voice: "I have locked the door."

The self will have a positive answer, and will not go back to check again!

Forced strategy five: use rubber ring to punish yourself.

Compulsion is like a habitual conditioning: mental compulsion (main condition), and ritual (reflex behavior). At this time, we can use a rubber ring pre laid on the wrist as a non conditioned aversion stimulus to suppress all kinds of compulsive phenomena that have occurred, if compulsive thinking, examination and so on.

This method is simple and easy to operate, but the operation must be correct, otherwise it will often affect the effect or even invalid.

Operation requirements: 1, pull the bullet must be a little bit of force, has caused the wrist pain; 2, pull the bullet must pay attention to calculate the number of times, until the compulsive phenomenon disappear; 3, if the bullet is more than 300 times, the compulsion phenomenon will not disappear, we must consider whether there is any problem with the bullet, if the method is correct, this method may be invalid for itself; 4, write to yourself every day to write "success log" to record changes.

The more times you succeed, the more confident you are to face your compulsive behavior, which will also enhance the effectiveness of this method.

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