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Living Well with OCD: Practical Strategies for Improving Your Daily Life
208 pages, Paperback
Published December 12, 2024
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May 8, 2025
First and foremost, I have obsessive compulsive disorder (OCD); as a result, I was excited to read this book, because of its potential to improve my life. Forever on the road of improvement…
Jonathan Abramowitz is a professor of clinical psychology; in this book, he is providing practical strategies for dealing with OCD, primarily grounded in cognitive-behavioral therapy (CBT), which is the most evidence-based treatment for OCD; CBT focuses on identifying and changing unwanted thoughts or behaviors
Some sections of this book offered genuinely insightful explanations of complex ideas in accessible language. Other sections were less helpful; and some triggered my own obsessive thoughts and compulsive behaviors, although I recognize this is likely unavoidable given the subject matter. Far from perfect, this book still contains valuable tools and practical insights for those dealing with OCD, either directly or indirectly.
“… OCD involves two components. First, nonsensical but upsetting thoughts, ideas, mental images, and doubts — called obsessions — intrude into your mind (often triggered by something in the environment) even though you don’t want them there. Your obsessions might seem illogical on the one hand, but on the other hand they might have a true-to-life quality that’s hard to ignore. That’s why they provoke distress in the form of anxiety, fear, doubt, disgust, shame, or uncertainty that something bad might happen or has already happened. Second, because obsessions are upsetting, you try different ways to get rid of them; but the harder you try to control these thoughts and feelings, the more intense they seem to become… Your particular obsessions likely concerns the very things you care about most deeply… Finally, obsessions make you feel like you’ve got to do whatever you can to dismiss the thoughts, reduce the distress, and prevent or protect yourself and others from disaster… Compulsions (sometimes called compulsive rituals) and avoidance of fear triggers are kinds of behavior patterns you use to cope with obsessions, restore a feeling of safety and certainty, and reduce anxiety. Just about any behavior pattern can become a compulsion if it is intended to lessen obsessional fear…” — Pages 8-10
“What is OCD (what are obsessions and compulsions? {OCD stands for obsessive-compulsive disorder, a mental health condition characterized by persistent unwanted thoughts (obsessions), anxiety, and repetitive behaviors (compulsions).} How does it affect you? [OCD consumes a portion of my time each and every day. Sometimes this portion is small, but other times it is enormous; the enormity can be debilitating, preventing me from performing normal activities, such as work and leisure. The debilitating thoughts often revolve around negative self-talk and shame. Occasionally, my mind is filled with unwanted thoughts, forcing me to imagine the worst possible thing that could occur in any given situation…] What causes OCD, and how is it diagnosed? {The exact causes of OCD are unknown, but a combination of biological, psychological, and environmental factors is involved.} How can I support you? {Thank you! Showing that you understand me, avoiding judgement, and learning about OCD are the best brings you can to help me.} What triggers your symptoms? […] Is OCD treatable? What treatments work? Are you getting help, and if so, what kind? [There are certain psychological and medicinal treatments that can work. I am working on finding the best kind of help for me. Currently, I am seeking therapy with a psychologist and a psychiatrist. Additionally, I am prescribed six different medications, four of which I take daily.] Does having OCD mean you’re a perfectionist or like things extremely tidy? [While some people with OCD have symptoms related to perfectionism or cleanliness, these symptoms don’t apply to everyone; OCD can appear in many different ways. However, for me, I am a perfectionist; I am also very particular about the appearance or organization of certain things, such as words, numbers, colors, or patterns.]” — Pages 90-91
“I want to talk about something important. When you [describe specific behavior or action], it triggers my OCD symptoms. I need us to find a different way to handle this situation, so it’s not stressful for me. • I’ve noticed that our discussions about [specific topic] often leave me feeling anxious and worsen my OCD symptoms. I need to avoid these topics to keep my stress levels manageable. Let’s focus our conversations on different subjects. • I need your understanding of my OCD rituals. Commenting on them or rushing me makes my life harder. Please allow me the time I need to do these things, even if they seem unusual to you. • I know you mean well with your suggestions about managing my OCD, but sometimes it can be overwhelming. I’m following professional advice, so let’s focus our conversations on other topics.” — Pages 111-112
Jonathan Abramowitz is a professor of clinical psychology; in this book, he is providing practical strategies for dealing with OCD, primarily grounded in cognitive-behavioral therapy (CBT), which is the most evidence-based treatment for OCD; CBT focuses on identifying and changing unwanted thoughts or behaviors
Some sections of this book offered genuinely insightful explanations of complex ideas in accessible language. Other sections were less helpful; and some triggered my own obsessive thoughts and compulsive behaviors, although I recognize this is likely unavoidable given the subject matter. Far from perfect, this book still contains valuable tools and practical insights for those dealing with OCD, either directly or indirectly.
“… OCD involves two components. First, nonsensical but upsetting thoughts, ideas, mental images, and doubts — called obsessions — intrude into your mind (often triggered by something in the environment) even though you don’t want them there. Your obsessions might seem illogical on the one hand, but on the other hand they might have a true-to-life quality that’s hard to ignore. That’s why they provoke distress in the form of anxiety, fear, doubt, disgust, shame, or uncertainty that something bad might happen or has already happened. Second, because obsessions are upsetting, you try different ways to get rid of them; but the harder you try to control these thoughts and feelings, the more intense they seem to become… Your particular obsessions likely concerns the very things you care about most deeply… Finally, obsessions make you feel like you’ve got to do whatever you can to dismiss the thoughts, reduce the distress, and prevent or protect yourself and others from disaster… Compulsions (sometimes called compulsive rituals) and avoidance of fear triggers are kinds of behavior patterns you use to cope with obsessions, restore a feeling of safety and certainty, and reduce anxiety. Just about any behavior pattern can become a compulsion if it is intended to lessen obsessional fear…” — Pages 8-10
“What is OCD (what are obsessions and compulsions? {OCD stands for obsessive-compulsive disorder, a mental health condition characterized by persistent unwanted thoughts (obsessions), anxiety, and repetitive behaviors (compulsions).} How does it affect you? [OCD consumes a portion of my time each and every day. Sometimes this portion is small, but other times it is enormous; the enormity can be debilitating, preventing me from performing normal activities, such as work and leisure. The debilitating thoughts often revolve around negative self-talk and shame. Occasionally, my mind is filled with unwanted thoughts, forcing me to imagine the worst possible thing that could occur in any given situation…] What causes OCD, and how is it diagnosed? {The exact causes of OCD are unknown, but a combination of biological, psychological, and environmental factors is involved.} How can I support you? {Thank you! Showing that you understand me, avoiding judgement, and learning about OCD are the best brings you can to help me.} What triggers your symptoms? […] Is OCD treatable? What treatments work? Are you getting help, and if so, what kind? [There are certain psychological and medicinal treatments that can work. I am working on finding the best kind of help for me. Currently, I am seeking therapy with a psychologist and a psychiatrist. Additionally, I am prescribed six different medications, four of which I take daily.] Does having OCD mean you’re a perfectionist or like things extremely tidy? [While some people with OCD have symptoms related to perfectionism or cleanliness, these symptoms don’t apply to everyone; OCD can appear in many different ways. However, for me, I am a perfectionist; I am also very particular about the appearance or organization of certain things, such as words, numbers, colors, or patterns.]” — Pages 90-91
“I want to talk about something important. When you [describe specific behavior or action], it triggers my OCD symptoms. I need us to find a different way to handle this situation, so it’s not stressful for me. • I’ve noticed that our discussions about [specific topic] often leave me feeling anxious and worsen my OCD symptoms. I need to avoid these topics to keep my stress levels manageable. Let’s focus our conversations on different subjects. • I need your understanding of my OCD rituals. Commenting on them or rushing me makes my life harder. Please allow me the time I need to do these things, even if they seem unusual to you. • I know you mean well with your suggestions about managing my OCD, but sometimes it can be overwhelming. I’m following professional advice, so let’s focus our conversations on other topics.” — Pages 111-112
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