OBSESSIVE-COMPULSIVE

DISORDERS
A Handbook for Patients and Families
Who Is This Handbook Intended for?
This information guide is for people with Obsessive-Compulsive Disorder (OCD) and Related Disorders,
their family members, friends, and anyone else who may find it useful. It is not meant to include everything
but tries to answer some common questions people often have about OCD. The information in this guide
can also be used to help people and their loved ones discuss OCD with treatment providers in order to make
informed choices. We hope that readers will find the information useful.

Authors:
Eliza Burroughs, M.C., R.P. Vicky Sandhu, MD, FRCPC
Kate Kitchen, MSW, RSW Peggy MA Richter, MD, FRCPC

Acknowledgements:
We would like to thank Amanda Calzolaio, Lisa Walter and Maria Vlasova for their invaluable contribution
to this Handbook.
We would like to thank the Mysak family for the generous funding of this booklet.
Table of Contents
Who Is This Handbook Intended for? 2

What is OCD? 3
Common Obsessions 4
Common Compulsions 5

What are Obsessive-Compulsive Related Disorders? 6

Body Dysmorphic Disorder (BDD) 6
Trichotillomania (also known as Hair-Pulling Disorder) 7
Excoriation (Skin-Picking) Disorder 8
Hoarding Disorder 9

How Do We Know it’s OCD? Assessment & Diagnosis 10

Differentiating OCD from Other Disorders 11

How Do People Get OCD? 12

Changes in Brain Chemistry 12
Changes in Brain Activity 13
Genetic Factors in OCD 14
Other Possible Causes 14
Psychological Factors 15

What Treatments Are Used for OCD? 17

Psychological Treatment: CBT 17
Cognitive Strategies 19
Medication 21
Role of Medications in OCD Related disorders 26

How Does OCD Effect Family & Friends? 27

The Challenge of Dealing with Accommodating, Rituals and Reassurance Seeking 29
Importance of Taking Care of Yourself 30
Talking With Children 31

Managing Recovery & Preventing Relapse 32

Some Suggestions for Managing the Challenges of Recovery: 34
Self-Care for Now and the Rest of Your Life 35

Appendix
Resource List
Obessive Compulsive Disorder 38
Trichotillomania & Skin Picking 40
Body Dysmorphic Disorder 41
Hoarding 42
Resources for Other Anxiety Disorders 43
Resources for Mindfulness and Acceptance and Commitment Therapy (ACT) 44

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2
What is OCD?

Bob worried about being responsible for bad things that could happen. He worried about leaving the
stove on, which could cause a fire, or hitting someone with his car.

He spent all day repeatedly checking every action to make sure he hadn‘t done something wrong or
dangerous. For example, Bob would circle back in his car to check if had hit someone and rechecked
his locks over and over again at home to make sure the doors were locked. Bob also avoided using his
oven for fear he might leave it on.

The key features of Obsessive-Compulsive Disorder arrange items on a desk), people with OCD feel they
are obsessions and compulsions. Most people have “must“ perform their compulsions and find it almost
both, but for some it may seem as though they have impossible to stop. Usually, people with OCD know
only one or the other. the compulsion is senseless. However, he or she feels
helpless to stop doing it and may need to repeat the
Obsessions: Intrusive, repetitive, distressing compulsion over and over again. Sometimes this is
thoughts, images, or impulses. described as a ritual. Common compulsions include
excessive washing and checking, and mental rituals
Obsessions are thoughts, images, or urges. They can such as counting, repeating certain words, or praying.
feel intrusive, repetitive, and distressing. While compulsions often help relieve distress in
Everyone has bothersome thoughts or worries the short-term, they don’t help in the long- term.
sometimes (e.g. worry about money or whether or As a person with OCD gets used to doing them,
not we remembered to lock the front door, or regret the rituals become less helpful at reducing his or
over past mistakes). When a person is preoccupied her anxiety. To make them more effective again,
with these thoughts, and is unable to control the the person may perform them more frequently and
thoughts, get rid of them, or ignore them, they may for longer periods of time. This is why people with
be obsessions. Obsessions are usually unrealistic and OCD can appear to be “stuck” doing the same thing
don’t make sense. Obsessions often don’t fit one’s over and over again.
personality; they can feel unacceptable or disgusting
to the person who has them. Obsessions cause Compulsions: things a person does to ease
distress, usually in the form of anxiety. People with the distress from obsessions.
obsessive thoughts will often try to reduce this
distress by acting out certain behaviours, known as For someone with severe OCD, these
rituals or compulsions. compulsions can take up a considerable amount
Compulsions are behaviours a person does to relieve of time. Even simple tasks can become very
the distress they feel because of the obsessions. They time-consuming, having a significant impact
can be overt (observable) or covert (hidden). While on a person’s ability to manage their daily lives.
most people have preferred ways of doing certain These difficulties can result in significant shame,
things (e.g. a morning routine or a certain way to sadness, and frustration.

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Obsessive-Compulsive disorder is common: OCD to be one of the top 10 leading causes of
about 2.5% of the population or 1 adult in 40 are disability out of all medical conditions worldwide.
afflicted, which makes it about twice as common Other facts about OCD:
as schizophrenia and bipolar disorder. It is also the • it affects people from all cultures
fourth most common psychiatric disorder. It can be • rates of OCD are equal in men and women
severe and debilitating: OCD can invade all aspects
• it can start at any age but typical age of onset is
of a person’s life; family, work, and leisure can all adolescence or early adulthood (childhood onset
be negatively impacted by the disorder. In fact, is not rare however)
the World Health Organization (WHO) considers • tends to be lifelong if left untreated

Common Obsessions
The list below provides examples of common Religious
obsessions but doesn’t cover the wide range of • Fear of having thoughts that go against one’s
thoughts that OCD can include. Obsessions can religion
be about anything... if you can think it, OCD can • Preoccupation with religious images and
obsess about it. thoughts

Contamination Aggressive
• Fear of contamination by germs, dirt, or other • Fear of harming others (e.g. harming a baby,
diseases (e.g. by touching an elevator button, stabbing someone with a kitchen knife, hurting
shaking someone’s hand) someone’s feelings)
• Fear of saliva, feces, semen, or vaginal fluids • Fear of harming self (e.g. jumping off a bridge,
handling sharp objects)
Doubting • Fear of blurting out obscenities in public (e.g.
• Fear of not doing something right which could saying something sacriligious in church)
cause harm to one’s self or another (e.g. turning
off the stove, locking the door) Sexual
• Fear of having done something that could • Unwanted or forbidden sexual thoughts, images,
result in harm (e.g. hitting someone with a car, or urges (e.g. urge to touch a parent in a sexually
bumping someone on the subway) inappropriate way)
• Fear of making a mistake (e.g. in an email, or • Sexual thoughts involving children or incest
when paying a bill

Ordering
• Fear of negative consequences if things are not
“just right”, in the correct order or “exact” (e.g.
shoes must be placed by the bed symmetrically
and face north)

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Common Compulsions

Cleaning/Washing the kitchen must be perfectly lined up; can only

• Washing hands too frequently or in a ritualized wear certain coloured clothes on certain days)
way
• Ritualized or excessive showering; bathing;
Mental Rituals
grooming routines; cleaning of household items • Needing to count to certain numbers, think
or other objects certain ‘good’ or neutral thoughts in response to
‘bad’ thoughts, or pray repeatedly
• Although not a specific ritual, avoidance
of objects or situations that are considered
Hoarding**
“contaminated” may be a major problem (e.g.
will not shake hands with others or touch • Collecting “useless” items such as newspapers,
elevator buttons) magazines, bottles, or pieces of garbage
• Difficulty parting with unnecessary or excessive
Checking belongings (e.g. items that may have been useful
• Checking that nothing terrible did, or will, once, or have sentimental value even though
happen (e.g. checking driving routes to make they are not needed, or are simply excessive,
sure you didn’t hit anyone with your car) such as 30 black sweaters)
• Checking that you don’t make mistakes (e.g. • Inability to throw these items away
rereading everything you have written, or asking
oothers whether you said the “wrong” thing **Although hoarding used to be considered a feature
of OCD, it is now thought of as a separate but
Ordering/Arranging related condition; See Below
• Ensuring that things are “just right” or
consistent with a specific rule (e.g. everything in

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What are Obsessive-Compulsive Related Disorders?
There are several disorders that seem to be related to • Excoriation (Skin- Picking) Disorder
OCD. They share similar features such as intrusive • Hoarding Disorder
thoughts and/or repetitive behaviours. Although These issues each seem to occur in about 1-4% of
similar, there are important differences to consider the general population, although there is speculation
when looking at effective treatments. that hoarding may be far more common. Severity
Obsessive-Compulsive Related disorders include: ranges but when they impair a person’s functioning
• Body Dysmorphic Disorder or when they cause significant distress, treatment
• Trichotillomania (Hair-Pulling Disorder) may be necessary.

Body Dysmorphic Disorder (BDD)

No matter how much her mother tried to convince her that it was not true, Keisha really believed
that she was ugly. At first she thought her skin was flawed, and then that her nose was too large. Later,
whenever she looked in the mirror, she was convinced that she was so disturbing for others to look at
that she avoided going out in public.

People with BDD are overly concerned about an distress as a result. For many, the concern can cause
imagined or minor flaw in their appearance. The serious impairment in their day-to-day lives. BDD
focus of concern is often the face and head, but is considered by mental health professionals to be in
other body parts can become a focus. While most the same category of conditions as as OCD, due to
people would probably like to change one or two their similarity. For example, BDD involves intrusive
aspects of their appearance, people with BDD are and recurrent thoughts about one’s appearance as
very preoccupied with these issues. They feel intense well as compulsive behaviours to ease the distress of
these thoughts. A person may be very concerned by
the shape or size of their nose and repetitively check
Body Dysmorphic Disorder (BDD): mirrors, ask for reassurance, or consult with cosmetic
preoccupation with an imagined or slight surgeons in attempts to relieve their distress. Like the
flaw in one’s appearance. BDD often compulsions in OCD, these behaviours may provide
includes repetitive behaviours that are done short-term relief (e.g. “my nose doesn’t look too bad
in response to appearance concerns. in that mirror”) but make things worse in the long
run (e.g. increase need to check mirrors).

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Trichotillomania (also known as Hair-Pulling Disorder)

Jasmine first started pulling her hair in her teens,

and over time she noticed that the hair had not
grown back. She was very embarrassed by her
bald spot, and started wearing hats all the time
to cover it up. Jasmine also started avoiding
social situations because of her appearance but
still could not stop.

Trichotillomania involves recurrent hair pulling,

resulting in noticeable hair loss. People with
compulsive hair pulling may pull hair from any
part of their body, including the scalp, eyebrows,
eyelashes, pubic area, and legs. Severity ranges
broadly: for some, thinning areas are visible only
upon close inspection, while others pull to the
point of baldness. For some, the urge to pull can
be managed with simple tools like relaxation and
increased awareness. For others, the urge can be
so strong at times that it feels impossible to resist. tension which are relieved after pulling. For others,
Many people wear wigs, hats, or scarves to disguise pulling seems to happen automatically with little
the hair loss on their scalp, while others may use awareness and no sense of tension or relief.
make-up or false eyelashes for hair loss in other
areas. The repetitive nature of pulling seems similar Trichotillomania (Hair-pulling Disorder):
to compulsions in OCD. However, the pulling is compulsive hair pulling to the point of
usually done for different reasons. For some, the noticeable hair loss.
need to pull happens in response to feelings of

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Excoriation (Skin-Picking) Disorder
(also known as Dermatillomania; pathological skin picking, neurotic/ psychogenic excoriation)

Ahmed began picking at a spot on his arm where he felt there might be a small bump. Over
time he found himself picking at any irregularity or bump on his skin, resulting in scarring and
discolouration. This impact on his appearance made it hard for Ahmed to wear short sleeves, or feel
comfortable in social settings in warmer weather.

Hair-pulling and skin-picking disorders fall under an

Excoriation (Skin-Picking) Disorder: umbrella of similar behaviours called Body-Focused
compulsive skin-picking resulting in Repetitive Behaviours (BFRBs). Other BFRBs
noticeable damage to the skin. include compulsive nose-picking, cheek-biting, and
nail-biting.
Similar to hair pulling, skin picking is thought to be
compulsive when it becomes recurrent and results in Body-focused Repetitive Behaviours
noticeable scarring and/or damage to the skin. (BFRB): repetitive behaviours that cause
People with compulsive skin picking will make damage to one’s appearance and/or physical
repeated efforts to stop or reduce their picking, and injury
are significantly distressed by their behaviour. Skin
picking can occur on any part of the body, including
the face, scalp, lips, and legs. While it is often done
in response to a perceived imperfection, this is not
always the case. Regardless, compulsive picking
results in pain and damage to the skin.

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Hoarding Disorder

Raoul found it hard to throw things away, especially papers. He worried that he might throw away
something that he would need at a later time. He had collected so much paper that there was no
room for anyone else in his apartment. He knew that it was a fire hazard and could no longer use his
bedroom, but still could not bring himself to throw things away.

People with hoarding disorder have trouble with and exits, infestation with rodents and insects, lung
stuff. They acquire too much stuff and/or have disease, and inability to maintain good hygeine.
trouble getting rid of it. The types of things that Hoarding shares some similar features with OCD:
people hoard can vary but are often perceived as some people describe obsessional thinking about
potentially useful in the future, valuable or as having their belongings and a compulsive need to acquire
sentimental value. Like all the disorders described items. Also, the distress felt when having to resist
here, saving and collecting occurs on a continuum. acquiring or when discarding items is considered
Most people save some items that they consider similar to the anxiety in OCD. However, the
useful or sentimental but when a space becomes thoughts are not typically described as intrusive or
cluttered enough to compromise intended use distressing and the behaviour is not ritualistic and is
(e.g. unable to sit on couch in living room due to often considered pleasurable.
clutter) or the person is unable to maintain a safe
Hoarding Disorder (HD): persistent
environment for themselves and others, a diagnosis
difficulty getting rid of possessions because
and treatment may be warranted. Potential risks
of a perceived need to save them.
of hoarding include fires, falls, blocked entrances

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How Do We Know it’s OCD? Assessment & Diagnosis
Everyone will have upsetting thoughts and many severe anxiety. Sometimes individuals dealing with
people have certain ways of doing things. For most, depression will become intensely preoccupied with
these thoughts and behaviours are not a problem. thoughts regarding their past failures. Accurate
What makes someone with OCD different? assessment is important because it helps guides
Assessment and diagnosis of OCD involves making treatment. Different challenges require different
the distinction between normal thoughts and solutions. It is also important to note that OCD
behaviours and a diagnosable condition. The big can also occur at the same time as other disorders.
distinctions are the amount of time occupied by Sometimes a clinician may determine that one
obsessions and compulsions, the degree of distress, problem is “primary” which may mean it needs to be
and/or the level of impairment (e.g. difficulty treated first before other disorders can be addressed.
attending work or school, or inability to socialize). As mentioned, OCD is similar to other disorders
The American Psychiatric Association (APA) defines in some ways. Below is a list of disorders that are
OCD in the following way: commonly confused with, or can occur at the same
The presence of obsessions and/or compulsions time as OCD. It may be useful to talk to your
which occupy more than one hour per day, cause healthcare provider about the differences in more
marked distress OR significantly interfere with detail to make sure you find the right help.
functioning. Common Anxiety Disorders
• Obsessions • Panic disorder (fear of recurrent, unexpected
·· persistent unwanted thoughts, images, or panic attacks)
impulses • Agoraphobia (fear of specific situations such
·· Intrusive, uncontrollable/excessive as buses or trains, crowded places or of leaving
home alone)
·· provoke anxiety
• Generalized Anxiety Disorder (excessive worry
• Compulsions
about real-life concerns, e.g. health or money)
·· repetitive behaviours or mental acts
• Social Phobia (fear of scrutiny, humiliation or
·· performed in response to an obsession, or in embarrassment in social situations)
ritualistic fashion
• Specific Phobia (fear of a particular object or
·· intended to reduce discomfort or prevent situation, such as heights or snakes)
feared event
• Post-traumatic Stress Disorder (the re-experience
Mental health professionals use specific interview of fear following a traumatic event)
strategies and questionnaires to determine whether • Anxiety disorder due to a general medical
or not a person has OCD. Clinicians are careful condition (anxiety symptoms are directly related
to ensure that a person’s symptoms are not better to a medical condition; can be ruled out by
accounted for by a different problem, clinicians physician’s exam)
are careful to “rule out” other possibilities. For • Substance-induced anxiety disorder (anxiety
example, many anxiety disorders have similarities: directly related to the effects of a substance, such
as cocaine)
fear of specific situations or things; avoidance;

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Differentiating OCD from Other Disorders

Obsessive-Compulsive Personality Depression

Disorder (OCPD) Thoughts in depression are different than those
Obsessive Compulsive Personality Disorder and in OCD: a depressed person is likely to ruminate
OCD are two different conditions with similar about past mistakes and perceived failures whereas a
names. A diagnosis of OCPD describes personality person with OCD typically fears things that could
traits such as extreme perfectionism, indecision, happen in the future. Another important difference
or rigidity with details or rules. People with is that people with depression often brood over their
OCPD are often highly devoted to work and can emotional state as a way to understand it better,
become “workaholics”. Other features of OCPD whereas people with OCD usually try to avoid or
include being excessively meticulous and difficulty neutralize recurrent thoughts.
experiencing affection or enjoyment with others.
While many people with OCD report having one or
two of these traits, a person who has five or more of
these traits will warrant a diagnosis of OCPD. There
are important differences between the two diagnoses,
particularly in terms of treatment.

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How Do People Get OCD?
Like most psychiatric conditions, research indicates a combination of biological, psychological, and
that there is no single cause of OCD. Instead, sociocultural factors.
most experts agree that OCD is likely caused by

Changes in Brain Chemistry

other related disorders. Serotonin, for example, is a
Neurons: cells in the brain neurotransmitter that is important in the regulation
Neurotransmitter: a chemical in the brain of mood and impulse control. It also affects memory
that helps transmit signals from one neuron and learning processes. There seems to be a link
to another between decreased levels of available serotonin in
certain brain areas and the development of OCD,
Serotonin, dopamine, glutamate: naturally-
as well as other conditions such as depression and
occuring neurotransmitters in the brain
anxiety disorders. The antidepressant medications
Chemical messengers in the brain, known as used to treat OCD work by raising the level of this
neurotransmitters, transmit signals between brain messenger in the brain. Dopamine is an important
cells (neurons). These signals are the biological neurotransmitter for the reward systems in the brain,
basis in the brain for most of our experiences, and has also been linked to OCD, and similarly
like mood, sleep, memory and learning. Some antipsychotic medications which affect dopamine
of these neurotransmitters are believed to play a can also sometimes be helpful to OCD. Another
large role in the development of OCD, hoarding, major neurotransmitter, glutamate, is now being
trichotillomania, compulsive skin picking, and investigated in its role in the development of OCD.

12
Changes in Brain Activity
The prefrontal cortex is another structure implicated
in OCD. It is involved in regulating appropriate
social behavior. Diminished activity in this area can
lead to poor impulse control, impaired judgment
and lack of remorse. Increased activity may therefore
be related to increased worry about social and
moral concerns, such as meticulousness, cleanliness
and fears of being inappropriate, all of which are
amplified in OCD.

Researchers and clinicians are able to study the levels Positron Emission Tomography (PET):
of brain activity, or metabolism, with advanced A brain imaging technique that produces
imaging techniques such as Positron Emission a three-dimensional images of chemical
Tomography (PET), Single Photon Emission changes in the brain
Computed Tomography (SPECT) and functional Single Photon Emission Computed
Magnetic Resonance Imaging (fMRI). Such studies Tomography (SPECT): similar to PET
have consistently shown that individuals with OCD scans, SPECT is a brain imaging technique
have increased levels of activity in three areas of the that can give information about blood flow
brain: the basal ganglia, prefrontal cortex, and and chemical reactions.
cingulate gyrus.
functional Magnetic Resonance Imaging
The caudate nucleus is a deep brain structure located (fMRI): measures brain activity by looking
in the basal ganglia. It is believed to act as a filter, at changes in blood flow in the brain.
screening messages that it receives from other areas
of the brain. It also regulates habitual and repetitive The cingulate gyrus helps regulate emotion. It is
behaviors, such as those observed in OCD and also involved in predicting and avoiding negative
related disorders. Interestingly, the increased level of outcomes, and recognizing errors. In OCD,
brain activity in this area normalizes in individuals increased activity in this brain regionmay be related
after successful treatment of OCD, either with to the emotions triggered by obsessive thoughts and
medications or cognitive behavior therapy. This tofeelings that one has made a mistake or not done
demonstrates that changes in ‘thinking’ that occur in something correctly. This area is well connected to
therapy can alter physical functions in the brain. the prefrontal cortex and basal ganglia via a number
of brain circuits.

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Genetic Factors in OCD
There is a lot of interest in the exact genes involved
Tourette’s Syndrome (TS): a neurological in OCD. Such potential gene ‘candidates’ may
disorder characterized by tics. Tics are include genes that are involved in the regulation of
repetitive, involuntary, and sudden serotonin and other brain chemicals. At this point
movements and/or vocalizations. in time, although changes in specific genes have
been identified that may contribute to the risk of
It is widely agreed that OCD and its related the illness, the effect of of these variants is too small
disorders can run in families. Almost half of all cases to be clinically helpful. However in the near future
demonstrate this pattern. Studies show a higher gene testing may be able to help better predict the
likelihood that close relatives of a person with OCD future course of the illness, or response to treatment.
(e.g. parents, siblings or children) have or will
develop the disorder at some point in their lifetimes.
Although OCD symptoms can be ‘learned’ from
affected family members, relatives with OCD often
have different obsessions and compulsions.
There is also a relationship between OCD and
Tourette’s syndrome (TS). Family members of
individuals with TS often show higher rates of
OCD than the general population, also suggesting a
genetic relationship between these disorders.

Other Possible Causes

In a minority of children, the development of Group of OCD symptoms, suggesting that variations in
A Streptocococcal infection (‘strep throat’) has been hormone levels may play a role.
associated with the onset or worsening of OCD OCD symptoms that develop quickly after a
symptoms. In these cases, OCD or TS symptoms traumatic event have been observed in certain cases.
develop very abruptly after infection. Some scientists This suggests that stress can contribute to the onset
believe this may be an autoimmune response, where of OCD symptoms.
the body mounts an immune response by attacking
There have been small studies showing that damage
the basal ganglia in the brain. There is currently no
to the brain, such as stroke or traumatic brain injury,
evidence that this, or other infectious agents, play a
in certain areas can also give rise to new OCD
role in the development of OCD in adulthood.
symptoms.
For some women, premenstrual and postpartum
periods can lead to the development or worsening

14
Psychological Factors

Cognitive Theory may start to avoid being alone with their child, or
Cognitive (i.e. thought processes) theory focuses must think “good thoughts” to counter the “bad
mainly on the thoughts in OCD, instead of the thoughts”.
behaviours. It is based on the idea that thoughts Cognitive theorists have identified several patterns
impact how we feel. In OCD, this theory suggests of beliefs that are common in OCD. They
that people with OCD misinterpret their thoughts. may contribute to the ways people with OCD
It is not the obsession itself that is the problem, it is misinterpret their thoughts.
the way the obsession is interpreted.
• Over-inflated sense of responsibility: the belief
Research shows that most people without OCD that you are solely responsible for preventing
have thoughts, urges, or images similar to the harm to others.
ones reported by people with OCD. Intrusive and • Exaggerated sense of threat: a tendency to
disturbing thoughts (e.g. harming a loved one or overestimate the likelihood of danger
leaving the stove on and starting a fire) are normal • Over-importance of thoughts: thoughts are
and common. However, for most people, these very important and must be controlled
thoughts don’t become a problem because they don’t • Thought-action fusion: just having a thought
get any special attention; they are easily shrugged increases the chances that it will come true and/
off. For people with OCD however, the thought gets or that I will act on it
special attention. The importance of the thought gets • Perfectionism: mistakes are unacceptable
exaggerated, which causes the person to feel anxious. • Intolerance of Uncertainty: a need for 100%
This leads them to react to the thought as though certainty about a given situation
it were an actual threat. They might think, “Since
In cognitive therapy (discussed more in Treatment
I had that thought of hurting my child, I must be
section), people learn to think in more rational and
a dangerous person”. This interpretation can cause
balanced ways. Cognitive therapy is not about trying
intense anxiety, disgust, and guilt. Once thoughts
to think only good thoughts or to assume there are
become interpreted in such a way, people with OCD
no dangers in the world; it is about using skills that
will try to reduce or eliminate that distress by doing
help us look at situations based on facts, not fear.
compulsions or by avoidingsituations that trigger
the disturbing thoughts. In this example, a person

15
Behavioural Theory Social and Cultural Factors
Unlike cognitive therapy, which looks at thoughs, Research on OCD in different cultural groups
behaviour therapy focuses on the behaviours in suggests that there are no big differences across
OCD. According to behaviour theory OCD makes cultures, age, or between genders. Instead, OCD
connections between certain situations and fear (e.g. symptoms often seem related to the things we value
public bathroom = anxiety). In order to reduce that most or that are particularly relevant in our lives.
fear, the person learns to avoid those situations or For example, obsessions about harming one’s baby is
do rituals. A link is formed between the compulsion common amongst new parents with OCD. Similarly,
and feeling better. The more someone avoids or individuals raised in religious homes may develop
ritualizes in response to this fear, the stronger that obsessions that seem to contradict one’s religious
link becomes. The stronger this connection, the beliefs (e.g. sexual thoughts about Jesus Christ).
more likely a person is to continue their avoidance
or rituals because they don’t have to confront
or tolerate that distress... Their avoidance or
compulsions become reinforced and the association
may start to get triggered in other similar situations
like bank machines or public handrails.
In behavioural therapy (discussed in the Treatment
section), clients with OCD learn to break these links
by confronting and tolerating their anxiety without
avoidance or compulsions. This is done using
Exposure and Response Prevention (ERP) where
clients confront a fearful situation and resist doing
compulsions. The more a person is able to expose
themselves to anxiety-provoking triggers without
ritualizing, the easier it becomes. People learn that
their fears may not come true and that they can
tolerate the anxiety.

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What Treatments Are Used for OCD?
Currently there is no cure for OCD. However, with It is important that people get treatment specific
effective treatment, people can learn to manage to OCD from a qualified CBT therapist. This type
their symptoms and restore normal functioning. of treatment may be available in either individual
Best practice guidelines for OCD recommend or group formats, and each format has advantages
cognitive-behavioural therapy (CBT) and and disadvantages. While some forms of traditional
antidepressant medications for OCD treatment. psychotherapy may help other aspects of a person’s
While many people will benefit from using one life (e.g. relationships) they are not effective for
or the other, those with moderate-to-severe forms OCD. In addition to CBT, people with OCD may
of OCD often do best when both treatments are benefit from supportive counselling and marital or
combined. family counselling.

Psychological Treatment: CBT

Cognitive behaviour therapy (CBT) is widely • Anxiety is not dangerous.
considered the best psychological treatment available ·· The anxiety itself is not a problem even
for OCD. Specifically, a form of CBT called though it may feel awful.
Exposure and Response Prevention (ERP), is the • Anxiety shows itself in three ways: Mental,
most commonly used therapy in major health-care Behavioural, Physical
settings. This treatment is based on some known ·· Mental: thoughts like “something bad is
facts about anxiety: going to happen”

• Anxiety is a response to threat or danger. ·· Behavioural: actions like avoidance or

compulsions
·· People with OCD interpret certain situations
as dangerous and therefore anxiety gets ·· Physical: sweating, dizziness, breathlessness
triggered. When something is perceived • Anxiety cannot continue forever or spiral out of
as dangerous, the fight, flight, or freeze control; it will go down…eventually.
response kicks into gear. ·· Sometime after anxiety has been triggered,
• Anxiety is adaptive and helpful. We need it to there is an automatic response in our bodies
survive. that helps to restore a calm feeling.
·· The fight/flight/freeze response is our body’s
way of staying safe. For example, if a car is
racing towards us, anxiety helps us to get out
of the way quickly. Or, if necessary, anxiety
prepares us to fight off an attacker coming
towards us.

17
How does Exposure and Response to grow. More difficult situations from the list
Prevention (ERP) work? are introduced, following the same process, until
In ERP practice, a person will expose themself to a the person achieves significant relief from their
situation that triggers anxiety, and then prevent the symptoms.
usual OCD response (compulsion or avoidance). When a person only seems to have obsessions,
ERP is based on the idea that problematic anxiety without obvious compulsions, ERPs are tailored
is often a learned process, and can therefore to obsessive thoughts. For example, a person with
be unlearned. In ERP, people confront feared religious obsessions may “expose” themselves to their
situations in a controlled and gradual fashion with feared thought by writing it down on paper over and
the help of a therapist. The first step is to make over again.
a list of feared situations. The items on the list Sometimes, direct, or “in vivo“ exposure is not
are organized in a hierarchy, from least anxiety- possible in the therapist‘s office. For example,
provoking to most anxiety-provoking. For example, for a person with fears of yelling out obscenities
someone with doubting obsessions might have a list in church, the therapist might ask them to use
that looks like this: “imaginal“ exposure. This is when a person imagines
1. leaving the house without checking the door the different situations that provoke anxiety.
(40% anxiety)
Self-directed ERP
2. leaving work without checking office door
(70% anxiety) For people with mild OCD, ERP can be done
3. leaving house without touching knobs on stove successfully without the help of a therapist. There
(90% anxiety) are some very useful self-help books to guide this
process. Please see a list of recommended self-help
The next step in ERP is to confront to the triggering
books for OCD and Related Disorders in the
situations listed in the hierarchy, one at a time,
Resources section.
from easiest to hardest. The first exposure session,
involving the easiest situation, is usually done with
Is ERP effective?
therapist assistance. These sessions can last between
Research shows that ERP can help a person reduce
45 minutes to 3 hours.
their OCD symptoms by up to 80%, and maintain
The person will then be asked to repeat the ERP
this improvement over time. A person‘s success with
frequently in order to reinforce the new learning:
ERP therapy depends on several factors, including
that nothing bad will happen. When the behaviour
motivation. Other factors include symptom type
gets repeated enough times, a process called
and whether other disorders are also present, like
habituation occurs. Habituation means it gets easier
depression. Studies indicate that over 75% of
over time!
patients experience some kind of improvement with
As the person becomes less anxious in response to ERP treatment.
the easier situations, their confidence slowly begins

18
Cognitive Strategies

In addition to ERP practice, CBT also involves overestimate danger (e.g. a belief that the likelihood
challenging the unhelpful interpretations in OCD of getting Hepatitis C is very high by touching
(see Cognitive Theory) and promoting more realistic public doorknobs). Using cognitive therapy
thinking styles. Using cognitive techniques, people techniques helps generate more realistic and helpful
can learn to identify problematic thinking patterns interpretations.
that contribute to OCD. There are several cognitive techniques used for
When cognitive strategies are used along with ERP, OCD. A therapist, or self-help book can help
patients will usually start by paying attention to determine which are the best fit for specific
thoughts and feelings related to exposure situations. obsessions. The Thought Record is a key tool used in
These thoughts are then explored to find out what OCD.
makes the situation so upsetting. For example,
some people with OCD have a tendency to

19
Thought Record: The Thought Record is a strategy How effective are cognitive strategies?
used to challenge unhelpful, distorted thinking
Studies show that using cognitive techniques alone,
patterns. The goal of the thought record is to
without ERP, can help reduce OCD symptoms.
increase awareness of what we are thinking and
However, experts generally agree that using both
then to examine the validity of our thoughts. Steps
cognitive and ERP strategies is most effective. When
include rating moods, identifying thoughts that
used together, cognitive and behaviour therapy
may relate to to the negative or anxious feelings, and
tools work by learning new ways of thinking and
looking at evidence that does or does not support
behaving.
the thoughts. Using thought records can help reduce
The diagram below illustrates the cycle of OCD
anxiety by challenging the beliefs involved in OCD.
from a CBT perspective.
There are many other cognitive techniques that can
be used in treating OCD. These include: Treatment model for OCD
• Responsibility Pie In CBT, we break this vicious cycle by challenging
• Continuum Technique those negative interpretations and eliminating the
• Probability Estimation compulsions/avoidance.
• Double-standard technique
and can be read about in some of the self-help books
listed at the end of this guide.

20
Medication

Medications in the Treatment of OCD These medications are considered 1st-line treatment
Medications, like cognitive behavioural therapy, can for OCD for a few reasons. 1) There is a lot of
reduce the severity of OCD symptoms and may be evidence supporting their effectiveness in symptom
an important part of any treatment plan. Although reduction in OCD. 2) They are well tolerated in
many people do well with psychological treatments terms of side effects, compared to other medications
alone, others may not feel ready for CBT or may for OCD. 3) They are relatively safe, compared to
prefer the relative ease of taking a medication. other medications for OCD.
When illness symptoms are more severe, both Though these medications each work slightly
types of treatment may be combined or provided differently and have different side-effects, they have
sequentially. all been found to be equally effective for OCD. It
The first medication found to be effective for OCD is very important to remember that one medication
was clompramine, a drug used for depression, which may work for one person and not another. It is
increases levels of available serotonin in the brain. common for people with OCD to try more than one
Since then, a number of antidepressants that work medication in this category before one is found that
on the serotonin system have been found to be improves symptoms with minimal side effects.
effective for OCD. Clomipramine (Anafranil): SRI
The main class of medications is a large group of Clompramine is the oldest and best studied SRI for
antidepressants called serotonin reuptake inhibitors OCD and depression and belongs to a separate class
(SRIs). These medications chemically block the of antidepressants known as tricyclic antidepressants
absorption of serotonin by neurons, making more (TCA’s). It is found to be equally effective, and in
serotonin available to transmit messages in the some studies slightly more effective, than SSRI’s.
brain. It is believed this change is associated with About 80% of people taking it note improvement
the improvement in OCD symptoms. Below we in OCD symptoms. However, it has a wider range
describe the three main subtypes of SRI medication: of side effects that can make it more difficult to
SSRIs, clompramine, and SNRIs. tolerate. As well, there are safety concerns for certain
Selective Serotonin Reuptake Inhibitors: SSRIs people. Because of this, clomipramine is often seen
by treating physicians as a second choice after SSRIs.
This is a large class of antidepressants that work
very specifically on the serotonin neurotransmitter
system. These include the following:
• Fluoxetine (Prozac)
• Fluvoxamine (Luvox)
• Sertraline (Zoloft)
• Paroxetine (Paxil)
• Citalopram (Celexa)
• Escitalopram (Cipralex/Lexapro)

21
Serotonin and Norepinephrine Reuptake Clomipramine
Inhibitors: SNRIs
Clomipramine has similar side effects as the SSRIs.
These are a newer group of SRIs that work on Some patients may experience additional symptoms
two neurotransmitter systems, serotonin and such as:
norepinephrine. These include venlafaxine (Effexor), • dry mouth
duloxetine (Cymbalta) and desvenlafaxine (Pristiq).
• dizziness with sitting or standing up
Because of their similarity to SSRIs, they have a
• constipation
similar range of side effects. They are also believed
to be effective for OCD, although they have not • blurred vision
yet been as well studied as yet as the SSRIs. Because • difficulties or delays with urination
there is less evidence supporting their effectiveness in • weight gain (more common with clomipramine
OCD, they are usually seen as a second-line option than SSRI’s)
after SSRIs. • increased risk of seizures in people who are
prone to seizures
Side Effects • Clomipramine also affects conduction of
People are often concerned about side effects of electrical impulses in the heart, and caution
such medications and these are an important and close medical supervision is advised
consideration when choosing the right medication in individuals who have pre-existing heart
conditions.
for OCD.
Despite this list, many patients note that the side
SSRIs
effects of clomipramine diminish with time and
Because of their chemical similarities, these that this medication is quite well tolerated in the
medications have similar side effects, with slight long term.
variations. In general, these effects subside with time
and are quite mild. Most noted effects include:
• stomach problems, such as constipation,
diarrhea and/or nausea
• insomnia or sedation
• headaches
• increased tendency to sweat
• agitation
• sexual side effects (e.g. loss of interest in sex)
In a minority of people, weight gain can also
be an issue with longer term use. Overall, these
medications are extremely safe. Due to their slight
differences, a person may develop a side effect to
one medication and not to another other, so it is
recommended to try more than one medication in
this category if one experiences uncomfortable side
effects with an initial trial.

22
SNRIs Important Considerations with SRIs
SNRI’s are generally well tolerated. Similar to SSRIs, While SRIs are highly effective in treating OCD,
the most common side effects individuals experience there are a number of points to consider in order to
include: optimize their benefit. Firstly, it can take up to 6-10
• nausea weeks to notice improvement in OCD symptoms
• constipation once the optimal dose is reached. Often, side effects
can occur before any improvement is seen, which
• dizziness
can be discouraging. It is important for individuals
• insomnia
to be patient and continue the medication during
• sedation
this period in order to sustain its effects. When
• sexual side effects
improvement does occur, it does so fairly gradually,
• Venlafaxine (Effexor) may also cause elevated with a reduction in intensity of obsessions and
blood pressure in some individuals at higher
compulsions.
doses and this should be monitored during
treatment. A common reason for a poor or limited response to a
medication is failure to take them for a sufficient
A potential complication with all the period of time. In general, physicians recommend a
SRIs described above is they can affect the trial of 3 months on an SRI before determining if it
metabolism of other psychiatric and non- is effective for OCD. At this point, the individual
psychiatric medications that are processed and physician can assess clinical response and discuss
by the liver, increasing their levels in the appropriate next steps in treatment. Further, higher
bloodstream. Examples include certain dosages of these medications are generally required
anti-hypertensives, anxiolytic medications, than are typical for treating depression.
anticonvulsants and anticoagulants. A
potentially dangerous interaction exists with When treating OCD with medication:
the antihistamines Terfenadine (Seldane)
·· It can take 6-10 weeks to see any change
and Astemizole (Hismanal); these should
in OCD symptoms
be avoided altogether in individuals taking
SRIs. Further, SRIs can increase the level ·· Side effects often occur before
of clompramine. When clomipramine is improvement
combined with another SRI, care must ·· Improvement occurs gradually
be taken to start with lower doses of ·· Doctors recommend staying on
clomipramine and for close monitoing of medication for 3 months to see if it’s
side effects by a physician. helpful
As with most other medications, it is ·· OCD usually requires higher doses of
necessary for any medication changes or medication than other disorders
additions to be reviewed by a physician ·· Medication will probably not eliminate
before proceeding to reduce the risk of drug symptoms completely. The goal is
interactions and adverse events. symptom reduction

23
Finally, while SRIs are very effective in treating There is often concern expressed that these
OCD, most people note that they do not eliminate medications are ‘addictive’ or that one can become
obsessions and compulsions completely. The goal ‘dependent’ on them over time. Neither of these ideas
of treatment with medication is a reduction in the are true. Even if taken long-term, these medications
intensity of obsessions and compulsions and an are safe and it is fairly common for individuals to stay
overall improvement in an individual’s functioning on them long-term without such risk.
and quality of life. For this reason, medications are A major complication of discontinuing medication
one component in a comprehensive treatment plan is the significant risk of relapse, or return, of
for OCD, which also includes other interventions OCD symptoms. To minimize this risk, doctors
and strategies discussed here, including cognitive recommend a number of strategies. These include
behaviour therapy. When OCD symptoms are gradual reduction of the dose over several weeks to
severe, however, medication is often the best starting months with close supervision, and regular follow-up
point, potentially alleviating symptoms so that it is with a health care professional, such as a therapist,
more manageable to engage in therapy afterwards. to monitor symptoms. Doing cognitive behaviour
therapy along with medication also helps reduce the
Other Medication Options
riskof relapse after stopping a medication.
Most doctors recommend that people with OCD
start with one of the SSRIs. If the first medication Additional Primary OCD Medications
option does not produce a response after a trial of These are often considered as the third step in
3 months, it is suggested to switch to another SSRI treating OCD after two to three trials of SRIs,
or clompramine. The most common approach is though some individuals note benefit from these
for individuals to try at least three SRI medications after limited response from earlier treatments.
described above before switching to other drug Generally, these medications all impact serotonin
alternatives, which will be described below. If an levels and pathways in the brain.
individual experiences only a partial improvement
Mirtazapine (Remeron) is an antidepressant that
on one medication alone, a secondary agent can be
works on serotonin and norepinephrine levels in the
used. Addition of a second medication to a primary
brain. There is some evidence supporting its use for
one is called augmentation. These options will be
OCD, though additional studies are required. In
discussed below.
general, Remeron is seen as less effective than SRIs
Once Response is Achieved in treating OCD.

A common question relating to medications for Monoamine Oxidase Inhibitors have also shown
OCD and other psychiatric conditions is how long limited benefits on the core symptoms of OCD,
medication(s) need to be continued once there though they are very beneficial for treating
is an improvement in symptoms. It is generally depression. Studies have shown that they are less
recommended that individuals taking medication effective than SSRIs and have complicated side
for OCD continue for at least twelve months and in effects and precautions requiring monitoring.
some cases, two years or longer term.

24
Medications for Augmentation Benzodiazepines
Addition of a secondary medication can be a very These medications tend to alleviate anxiety and help
effective way to maximize response to an initial with sleep, though it is unclear if they reduce the
medication for OCD. These options are often non- core symptoms of OCD. One of the best options in
antidepressants and come from a variety of classes: this class is clonazepam (Rivotril), a relatively longer-
acting benzodiazipine which may alter the balance
Augmentation: Adding medication to and availablility of serotonin in the brain. Other
improve response medications in this category include lorazepam
(Ativan), diazepam (Valium), oxazepam (Serax)and
temazepam (Restoril). Because these medications
Antipsychotic Medications
can cause sedation, they are hazardous to take when
Antipsychotics have the strongest evidence for
driving oroperating machinery or during alcohol
benefit as add-on medications to SRIs for OCD
consumption. Further, they can impact short term
symptoms. Older options, including Haloperidol
memory and learning. Hence they can interfere
(Haoldol) and Pimozide (Orap), may provide
with one’s ability to engage with cognitive behaviour
specific benefit for people with OCD and
therapy. Finally, there is a risk of dependence on
concurrent tic disorders, such as Tourette’s disorder.
such medications with regular use.
Newer antipsychotics (‘atypical antipsychotics’)
including Risperidone (Risperdal), Olanzapine Other Augmenting Agents
(Zyprexa) and Quetiapine (Seroquel) have been
A number of mood stabilizing drugs have been
found to be effective for a broader range of people
studied as add-on medications in OCD. Lithium
with OCD. A newer generation of antipsychotics,
is the best studied of these. Though this is very
including an option called Aripiprazole, shows some
effective in bipolar disorder and as an augmenting
benefit, thoughfurther studies are needed.
agent for depression, it has little impact on reducing
An important consideration with antipsychotics is the intensity of obsessions and compulsions.
the short term and longer term risk of side effects.
Buspirone (Buspar) is an anxiety alleviating
This includes elevated triglyceride and cholesterol
medication that has complex effects on serotonin
levels, weight gain, and diabetes, making some of
neurotransmission. Studies show some results in a
these medicationsless suitable for people who are
subset of people with OCD, though there is a lack of
at risk for cardiovascular problems, such as heart
consistent evidence and larger studies are required.
attacks or strokes. Antipsychotics can also induce
Tryptophan is a naturally occurring amino acid
tardive dyskinesia, an involuntary movement disorder.
found in certain foods, and is related to serotonin
However, this risk is less for newer antipsychotics.
production. It has been tried in conjunction with
Sedation is also noted by individuals taking
SRIs with very limited effects on OCD. Although
antipsychotics. All patients taking these medications
safe, it can cause considerable sedation. There is
require physician supervision and routine bloodwork
some research indicating that tryptophan might help
and monitoring. Nevertheless, they are an important
if combined with lithium or an anti-hypertensive
option to consider for most patients due to their
drug called pindolol, in addition to an SRI.
effectiveness as augmenting agents in OCD.

25
Medications known as stimulants, such as Herbal Therapies
D-amphetamine, and caffeine, show rapid and
Herbal remedies have become more widely used
sustained responses as augmenting agents for OCD
in recent years as alternatives to conventional
in small initial studies. Additional trials are required
medications. However, there have been no studies to
to assess their effectiveness compared to existing
date exploring their effectiveness in treating OCD.
medications.
Similar to other medications, such treatments pose
potential risks of side effects and drug interactions.
Newer Medications
It is necessary to discuss these with a doctor.
Medications that affect other chemicals in the brain
Treatments suggested for anxiety that may help
continue to be studied as augmenting agents. For
with OCD include St. John’s Wort, Ginko Biloba,
example, medications that affect glutamate, another
Valerian root and Evening Primrose Oil.
chemical in the brain, have shown some promising
results in small, initial studies. These include
memantine, topiramate, and N-acetylcysteine.
Larger studies are being designed to help better
understand their potential role in the broader
treatment of OCD symptoms.

Role of Medications in OCD Related disorders

Hoarding Disorder Compulsive Skin Picking

There is inconsistent evidence for the role of Similar to other OCD-related disorders, SSRIs may
medications, particularly SSRIs in the treatment of be helpful for compulsive skin picking but with
hoarding. In general, for people who do respond, the limited effects. N-acetylcysteine and naltrexone have
responses to SSRIs are poorer than those with OCD more robust effects, though habit reversal training
alone. The current approach is to attempt a trial of remains the main treatment with such individuals.
SSRIs or CBT, which can be helpful for hoarding.
Body Dysmorphic Disorder
Trichotillomania Symptoms of body dysmorphic disorder are
Except for clomipramine, which has shown some generally more responsive to SRIs, including
proven benefit in studies, SRIs are generally SSRIs and clomipramine, with a potential role for
ineffective for trichotillomania. Alternatively, augmentation with antipsychotics.
antipsychotics such as those described above,
may be beneficial as primary medications for
trichotillomania. Studies have also shown promising
results for N-acetylcysteine and naltrexone. The
main treatment for this condition is a specific type of
CBT called habit reversal training.

26
How Does OCD Effect Family & Friends?

After his first daughter was born, Henry became afraid of doing something inappropriate with his
baby. To make sure he didn’t do anything wrong, and to avoid the anxiety that he felt, Henry asked
his wife to do all the diaper changing, or at least be present when he did it. Soon, Henry’s wife began
to resent the fact that Henry could not be left alone with their baby. She felt overburdened and began
to wonder if she would be better off without him.

We do not live in a vacuum. We are surrounded People with OCD carry around severe and persistent
by others who we have an effect on and who affect worries in the form of disturbing thoughts, and once
us. And the more we care about one another the they have the thoughts they will try to do whatever
greater the effect. This might be especially true for they can to get rid of them. The anxiety feels
people dealing with symptoms of OCD because intolerable. This leads to repetitive behaviours in the
they are woven through so much of life. All of the form of rituals that they hope will undo whatever has
worries and repetitive behaviours that are a part of made them so fearful. The misplaced logic is clear to
this disorder get played out within relationships and partner, family and friends, but they also clearly see
family life. their loved one’s distress, and so they accommodate.

27
And this is the problem. The loved one does not Thoughts for Loved Ones
intend for the accommodation to become a pattern,
Gail’s daughter always wanted a puppy but
but because the distress arises again and again, they
Gail’s fears of contamination made that
find themselves accommodating over and over, until
impossible. At the end of CBT treatment,
they find that the OCD takes over relationship and
Gail was excited to tell her therapist that she
family life.
had finally bought a puppy for her daughter.
Michelle’s family was used to accomodating
her OCD. Although they hated having to When your loved one is first diagnosed you may
shower and change their clothes as soon as find that a door has opened and hope arrives along
they came home, they did it because it was with the possibility of treatment. You may feel that
easier than arguing with her. you have been trying to manage this on your own,
trying to figure out how to provide support without
Because OCD and the following accommodations
the niggling fear that you might be making things
are so interwoven into family life, any OCD
worse. You may worry that the health professionals
treatment plan needs to include, or, at least consider
might judge you or not appreciate how much stress
partners, parents, children, extended family and
you have been living with. These are normal worries.
friends. These loved ones are often confused about
Accompanying your relative to one or more visits
the disorder itself and about how to provide support
to the doctor or therapist may be helpful. You can
without allowing OCD to take over family life.
ask for family to be included so that you can be
And, because the person with OCD is so obviously
supportive of the care being provided.
suffering, loved ones may not only accommodate,
but also find that over time they have ignored with It is important to let your loved one know that you
own needs. When this happens the family member have his or her back as they face their fears, while
still cares deeply for the person in their life who also being realistic that your own feelings will also
has OCD, but may also experience a mixture of show up. You may find that you feel resentment at
the burden that OCD has imposed on your life,
complicated emotions, often including resentment.
even sometimes feeling that it has stolen time that
Additionally, supporters may receive well-intended
should have gone toward taking care of yourself or
but uninformed advice from others. This further
others. Just at the moment that it seems that OCD
highlights the need for accurate information and
might no longer be stealing your relative’s life, your
support.
emotions about the past might surface. All of this is
normal, but it does mean that you also need support.
Accommodation: doing things for a person
Ask your relative’s care provider about support for
with OCD to help ease their distress.
you. It may be in the form of a Family Support
Accommodation may help in the short-term
and Education Group, a community group, online
but makes OCD worse in the long-term.
support or books on OCD and families.

28
The Challenge of Dealing with Accommodating, Rituals and Reassurance Seeking
One of the biggest challenges of OCD is the many Another complicating factor is that each family
ways it affects relationships within the family. member might have a different way of responding,
People struggling with the symptoms of OCD often with one person thinking that “tough love” and just
doubt many of the aspects of daily life that others saying “no” is the proper response, while another
sail through. For this reason they frequently look may feel that their loved one is just too distressed
to ignore. This is not surprising. There is no one
to the people closest to them for help in reducing
correct way to respond to OCD, especially when
their anxiety. At first it just makes sense to provide
the person with OCD is not receiving therapy.
reassurance, “Yes, you turned off the kitchen
Knowing this can be reassuring, but also confusing
stove.” But as it grows to include other things or in
for family members.
intensity, family members may become irritable.
If your family member with OCD is receiving
Yet, as a family member you may find that family
therapy it may be helpful to ask for a family
life will slow to a crawl if you do not do things the
session so that you can gain clarity, understanding
way the person with OCDdemands, by providing
and confidence about your own actions. None of
reassurance or participating in rituals. You may find
us can respond perfectly to all situations within
yourself resisting these things some times and getting family life, especially when there is emotional pain
drawn in at others. You may experience guilt about and stress involved and it can be helpful to have
how you are reacting at any given time and wish that some guidance.
there was a rulebook to guide your actions.

Before everyone got the chance to meet together with Susan’s therapist, it seemed that each person who
cared about her had a different idea for the best way to support her. Sometimes Susan’s mother provided
reassurance that Susan had completed her rituals while her father refused. Her mother’s experience was
that Susan could get “stuck” trying to leave the house without the reassurance and her father could see
that the reassurance would interfere with Susan’s progress with CBT. When everyone met they got the
chance to express their caring for Susan, despite their different approaches to her symptoms, and to make
a plan that everyone could support, including Susan. As she progressed the plan also progressed, with
additional meetings.

Loved ones may notice that family life can narrow members of a family dealing with OCD are under as
down to their relative’s obsessions, rituals and their much stress as the person who is diagnosed. Taking
own accompanying accommodations. A family life care of yourself is not selfish but can go a long way
that has becomes preoccupied with one person’s to supporting the solutions. Think of a mobile, a
difficulties is not satisfactory for anyone. Even work of art made up of several interconnected parts.
though it may seem that your loved one is suffering As suggested at the beginning of this section, when
so much that it would be selfish for you to take your you take care of yourself, your stress is reduced and
attention away, the narrowing of focus can create has a positive effect on everyone in your family.
its own problems. Some research even suggests that

29
 Mark had gotten used to supporting his partner, Will, by watching him complete rituals. Will felt
reassured but it didn’t last long, and soon he was asking for reassurance again. Mark attended a support
group for family members and soon after learning that accommodation could impede Will’s progress, he
and Will had a talk about this. They decided together which rituals Mark would no longer participate in.
They both knew that this would not be easy, but Will knew that Mark wanted to support his therapy.

Importance of Taking Care of Yourself

Here are some well-researched stress-reduction 5. Nature. Research has shown that taking time
strategies: to be in nature reduces stress. Even a short walk
1. Recognize when you are feeling stressed. can be helpful.
Some signs are increased heart rate and blood 6. No one is perfect. This may seem obvious, but
pressure, change in sleep patterns, difficulty when there is suffering in a family you can lose
concentrating, worry, irritability. You may even perspective and feel that you should not take a
find that your mood is affected and you feel break until everyone else is okay.
anxious yourself.
7. Professional counsellors. Professional support,
2. Mindfulness meditation. Join a Mindfulness- whether in the form of individual, couple or
Based Stress Reduction (MBSR) group to help family counseling, can at times be the best help
manage stress with a daily meditation practice. for dealing with stress. If you or someone else
They usually meet for eight sessions and help you in your family is depressed, anxious or having
learn and start developing the habit of practicing thoughts of harming his or her self or others,
mindfulness meditation everyday, which has this is the time to reach out to a professional.
been shown to help people manage stress.
8. Scheduling in time for activities that you
3. Exercise. All forms of exercise have been shown enjoy. Often when individuals are trying to
to reduce symptoms of stress, including walking, support a loved one with a problem like OCD,
running, aerobic exercise, yoga, tai chi, chi gung they may forget to keep up their own interests
and pilates. Recent research also suggests that and pleasurable activities.
exercise may be directly beneficial at reducing
OCD symptoms.
4. Emotional Support. Having the opportunity
to talk with a nonjudgemental friend or family
member is important when stressed. Joining a
family support and education group can also be
helpful to gain perspective.

30
Talking With Children
Jim’s kids were worried about him. And they
were worried that they might be the cause of his
worries. Even when his OCD symptoms were
overwhelming to him, Jim took time to remind
them that his difficulties with anxiety were not
their fault. Their mom agreed and both parents
made sure that school activities did not suffer, even
when Jim was very involved in his own therapy.

When a parent has OCD we often hope that the

children are going about their busy lives without
being affected. Because it can be difficult to talk to
a child about a adult problems, parents may wish to
avoid the topic entirely. But children are observant
and almost always aware when there are difficulties
in the family. And because children have limited life
experience they are likely to see everything through
the lens of themselves. Parents are often unaware
when children blame themselves for their parent’s
problems. This need to help them put things in
perspective means that it is especially important to
have a conversation about OCD, with an emphasis
on it not being the child’s fault.
Here are some suggestions for helping children make
sense of OCD in the family:
6. Keep their lives going along as normally as
1. Provide information about OCD, its causes and possible. School activities, sports and social
treatments, using age-appropriate language. In events can help keep them connected even
general, as children grow they will be able to during difficult times.
understand and process more information. Young
children will mostly need to understand that 7. As the parent with OCD improves, it is
problems are being addressed by their parents. important for him or her to reinforce their
relationship with the child. This will also
2. Give them reassurance that they did not cause it provide stability, hope and optimism for facing
and are not responsible for fixing their parent’s the problems that will need to be faced in life.
problems.
8. Children are resilient. Everyone faces difficult
3. It is also important to let them know that their times in life, including children, and we often
parent’s problem is being treated effectively. gain confidence in our ability to handle the
4. It’s especially important for kids to know that challenges of life when we get some practice as
their parent has a problem but that it does not a child. Let them know that they are important
interfere with his or her love for them. and valued family members. Also, spending
5. As much as possible provide unstressed time time with trusted adults, such as grandparents,
with the parent who is not suffering from aunts and uncles can help children maintain
symptoms of OCD. This can help them keeps confidence that things will be alright.
things in perspective.

31
Managing Recovery & Preventing Relapse

Rita was proud of joining the CBT therapy group and taking step after step to reducing her symptoms.
When things had beenmost difficult she had not been able to go to work. As she regained her health
she was able to begin to knit again and spend time with friends, without having OCD on her mind all
the time. Although she wished that it would just vanish, her experience told her that OCD had been
with her for a long time and that planning for possible set-backs was important. She also knew that
staying involved in the parts of her life that reminded her of what she gained was important...

There is so much good news in the treatment of can expect that your life can be full and satisfying.
OCD that it would be understandable to think Just as with diabetes, however, taking good care of
that treatment can provide a simple cure. A cure yourself will be an important part of ensuring this
would mean that you would be able to jump back satisfaction and fullness.
into life with all of its demands without ever having Treatments for OCD can give people the tools to
to think about OCD again. But OCD is not like make substantial changes in their lives. Changing the
an infection that completely goes away with a way we react to fearful situations can help us make
course of antibiotics. It is more like diabetes. When wiser and healthier choices. Research shows that
someone has an illness like diabetes, we know that it CBT can help people reduce OCD symptoms by up
is treatable, and that that person can can live a full to 80% and keep those changes long-term. However,
and satisfying life. The same is true with a diagnosis OCD is also persistent; for most people, OCD will
of OCD. There are effective treatments and you

32
be a lifelong illness. Therefore, the fight against it you might be tempted to feel like a failure for
involves continual awareness and determination. something that is completely normal. People may
Recovery from OCD is a process. In addition feel unnecessarily ashamed when they experience a
to CBT, recovery involves learning about the relapse and even withdraw from therapy. Talk over
medications that are prescribed for your care and your expectations of therapy and make a relapse
taking them as prescribed. CBT provides a graduated response plan with your therapist. And, remember
process and asks that you take steps in confronting that talking about the possibility of a relapse does
situations that you have avoided in the past. At not make it more likely to happen.
times, you may feel more stressed as you take these Most people with OCD have been battling
steps. Some constructive or positive self-talk can symptoms on their own for quite a long time
be helpful here, such as reminding yourself that it before seeking treatment. You may have lived
is natural to feel anxious or unsure as you confront a more restricted life and over time grown
situations that you have been avoiding. Usually, accustomed to avoiding parts of life that made you
people will need to continue with at least some uncomfortable. Other people in your life may have
ERP work on their own. Spontaneous ERPs (e.g. taken on responsibilities that you found difficult.
touching doorknobs whenever encountered) and Experiencing ambivalence as you take back more of
more planned ERP work (e.g. setting aside regular these responsibilities is understandable and normal.
time to intentionally touch „contaminated“ things It will be helpful to acknowledge this and discuss it
without washing) may both be necessary. Obsessive- with your clinician.
Compulsive disorder is sneaky: over time it can It is also important to have conversations about this
change forms (e.g. shift from contamination fears with your loved ones. They likely have their own
to obsessions about harming a loved one) and creep perspective on your changes and may need to express
back in slowly. Learning to recognize its patterns and them. If this creates tension or misunderstandings,
methods can help ensure you are in control. again, this would not be surprising. Your clinician
You may find that it is helpful to talk with others may suggest couples or family therapy to give
who are also on the journey of recovery by joining everyone a chance to clear the air and work together.
an OCD support group. You may find inspiration in Any change is a challenge and will affect everyone
talking with others who have walked this path before differently. Your clinician may be able to help
you. If you have been trying to manage by keeping everyone put a potential relapse in perspective. For
others from knowing about your OCD symptoms, it everyone who has been living with the difficult
might be hard to reveal your diagnosis. Hearing that challenges of OCD it can be frightening when there
others have lived with similar difficulties can help is a slip into old behaviours. It does not mean that
reduce shame and increase pride in your efforts to all the progress has been for nothing.
keep OCD from running your life.
It is important to remember that recovery does not
always run smoothly. It can be helpful to make a
plan in case you “relapse”. It would be unrealistic
to expect that recovery always maintains a straight
upward line. Without a relapse response plan

33
Some Suggestions for Managing the Challenges of Recovery:
1. Learn about the symptoms and treatments for shown to be helpful for “riding the waves” of
OCD. As the old saying goes, “forewarned is symptoms of anxiety without getting caught up
forearmed.” The more you understand OCD as in the content of fears. Mindfulness meditation
a treatable condition, the better able you will be is taught as a helpful lifelong habit for people
to manage difficulties as they arise. recovering from the symptoms of OCD.
2. When working with your clinician become an 4. Predict relapse. Practice how you can deal with
expert about your treatment plan. Combinations stressful times and situations. Include the people
of treatments can take up a lot of energy and time. who care about you in the planning. You might
Pay attention to the times when it may feel like it ask them to tell you if they notice that things
is just too much. This information is as important seem to be more difficult.
as the times when it all feels good. It can give you 5. If those who care about you have been
clues for when a relapse may be approaching. accommodating OCD symptoms, they may
3. Mindfulness is often added to the treatment plan need to express their thoughts and feelings about
and relapse-prevention plan for people recovering the changes that are taking place. Sometimes
from OCD. There is good research to support OCD takes over family life to such an extent
this. Mindfulness meditation, which is often that life feels completely topsy-turvy when
taught in eight-week groups called, Mindfulness- changes begin to happen, even good changes.
Based Stress Reduction (MBSR) or Mindfulness-
Based Cognitive therapy (MBCT), has been

34
Self-Care for Now and the Rest of Your Life

There is a lot of information available these days Here are some practical suggestions for taking care of
about the importance of nutrition, sleep and work- yourself as a part of your plan to minimize relapse:
life balance. For that reason it might feel like you 1. The Basics should not be overlooked. Taking
could skip this section. Or, you might feel that you care of your body with a healthy diet and fluids
are already doing so much with your treatment plan isimportant for having the energy to follow
that you should just postpone these things until through on your treatment plan, and for overall
you have completed everything else. Additionally, health. You may have been so focused on dealing
people sometimes feel that their OCD has taken up with your anxiety that you have lost sight of
so much attention from everyone else in the family, the basics. If you are not sure about diet ask
that they don’t deserve to be doing all these self- your clinician for a referral to a nutritionist.
centred things. Having someone who is a specialist on your side
can help you to develop and maintain healthy
The fact is that one is more apt to relapse when they
habits.
are depriving themselves of basic needs for good health.
And it is just that word, “deprive“ that holds the clues
to why this is so. When we feel deprived, every step in
treatment is likely to feel like a burden and not like the
steps toward freedom that it actually is.

35
 3. Time. Taking time with family and friends, as
well as time for yourself, will help you to
remember why you are following through on a
challenging treatment regime. And as OCD
takes up less of your time, you will find that
there is more time available for living. And that
is the goal of all this work.
4. Follow-up with your therapist. Once you feel
better, you might think that your therapist is
the last person you would want to see. But,
2. Sleep and Exercise. The other Basics that are continuing care can help you maintain your
even more likely to be overlooked are sleep and hard-won gains. Follow-up care also means that
exercise. There is a strong connection between you will be able to address set-backs when they
sleep and anxiety. Depriving someone of sleep first show up, before you can slide back into old
can actually bring on symptoms of anxiety. habits.
Medications can also have an impact on sleep, 5. Life Plans. OCD can take up so much time
in either direction: sleeping too much or with and energy that it may be easy to forget the rest
difficulty falling and staying asleep. Discuss sleep of your life. Remember that recovering from
problems with your physician. It is important. OCD means that you will have more time and
The same goes for exercise. Symptoms of OCD energy to devote for developing and following
can lead people to isolate, and become inactive. through on life goals. Make plans for the future,
This can be even more of a problem if you have for yourself and with those you love; make those
also experienced depression. Sometimes, the first important plans that might not have seemed
step in CBT is to become more active. Getting possible before you began your recovery journey.
out for a walk may be an important first step,
and can help connect you with nature, another
important part of self care. Of course, if you are
going to start a new vigorous exercise program
it will be important to get your doctor’s okay,
but sleep and exercise are an important part of
staying healthy and having the energy to follow
your treatment plan.

36
Appendix
Resource List

37
Resource List
Obessive Compulsive Disorder

Books
BRAIN LOCK: FREE YOURSELF FROM TREATING YOUR OCD WITH EXPOSURE
OBSESSIVE-COMPULSIVE BEHAVIOUR AND RESPONSE (RITUAL) PREVENTION
Schwartz, J.M. (1996) FOR OBSESSIVE-COMPULSIVE DISORDER,
WORKBOOK, 2ND EDITION
FREEDOM FROM OBSESSIVE-COMPULSIVE
Yadin, E., Foa, E. B., & Lichner, T. K. (2012)
DISORDER: A PERSONALIZED RECOVERY
PROGRAM FOR LIVING WITH UNCERTAINTY. WHEN ONCE IS NOT ENOUGH: HELP FOR
Grayson, J. (2004) OBSESSIVE COMPULSIVES
Steketee, G. & White, K. (1990)
GETTING CONTROL: OVERCOMING YOUR
OBSESSIONS AND COMPULSIONS, 3RD WHEN PERFECT ISN’T GOOD ENOUGH:
EDITION STRATEGIES FOR COPING WITH
Baer, L. (2012) PERFECTIONISM, 2ND EDITION
Antony, M. M. & Swinson, R. P. (2009)
GETTING OVER OCD: A 10-STEP WORKBOOK
FOR TAKING BACK YOUR LIFE.
For Family/Friends
Abramowitz, J.S. (2009)
LOVING SOMEONE WITH OCD:
MASTERY OF OBSESSIVE-COMPULSIVE HELP FOR YOU AND YOUR FAMILY
DISORDER (CLIENT WORKBOOK) Landsman, K.J., Rupertus, K. M., & Pedrick, C. (2005)
Foa, E., & Kozak, M.J. (1997)
Internet resources
OBSESSIVE-COMPULSIVE DISORDERS: A
COMPLETE GUIDE TO GETTING WELL AND [Link]/thompsoncentre
STAYING WELL Frederick W. Thompson Anxiety Disorders Centre
Penzel, F. (2000) Thompson Centre Community Event Webcast:
OCD & Related Disorders: What Recent Changes
OVERCOMING OBSESSIVE COMPULSIVE
in Psychiatry Mean for You (Hosted on October 15,
DISORDER (CLIENT MANUAL)
2013). Link: [Link]
Steketee, G. (1999)
Play/81b1cfef03874645bed9dbce568b41b61d
OVERCOMING OBSESSIVE THOUGHTS: HOW
[Link]
TO GAIN CONTROL OF YOUR OCD
Canadian OCD Network
Purdon C. & Clark, D.A. (2005)
[Link]
STOP OBSESSING!
Canadian Institute for Obsessive Compulsive Disorders
Foa, E., & Wilson, R. (2001)
[Link]
THE OCD WORKBOOK: YOUR GUIDE Anxiety Disorders Association of Canada
TO BREAKING FREE FROM OBSESSIVE-
COMPULSIVE DISORDER, 3rd Edition [Link]
Hyman, B.M, Pedrick, C. (2010) Anxiety Disorders Association of Ontario

38
[Link] [Link]
Anxiety Disorders Association of America Tourette-Syndrome and related disorders website

[Link] [Link]
International Obsessive-Compulsive Foundation Largest mental health bookstore in North America
website for professionals and consumers of mental health.
Books can be purchased online, or at their Toronto
[Link]/[Link]
store location:
National Institutes of Mental Health
98 Harbord Street, Toronto, ON M5S 1G6
416-944-0962

OCD Support Group (active as of January 2015)

Peer-led support group for OCD Anxiety Empowered - Support Group
3rd Wednesday of every month Location: Heart Lake Presbyterian Church,
120 Carlton Street, Boardroom 25 Ruth Avenue, Brampton, Ontario
ocddowntown@[Link] Day/Time: every Tuesday evening
Moderated by Rick Silver (except July & August) 7:00pm - 8:30pm
Contact: Phone: (905) 451-2123
Toronto–Eglinton Self Help Group Website: [Link], info@[Link]
Location: Central Eglinton Community Centre Note: A progressive support group for individuals
160 Eglinton Ave., East working towards managing their anxiety.
Day/Time: 1st Tuesday of each month,
7:00 p.m. – 9:00 p.m. Facilitator: Harold GTA OCD Support Network
Note: Group closed July and August – no Internet Support Network: Facebook
registration required. Contact: Ken Munro
munrokb2003@[Link]
Toronto West Self Help Group Note: This is a closed, private Facebook group.
Location: The Centre (Romero House) To join, please email Ken Munro directly.
1558 Bloor Street West
One block west of Bloor and Dundas on the north
side. Easy access to the meeting through Bloor and
Dundas subway.
Day/Time: 3rd Thursday of each month, 7:00 – 9:00 p.m.
Facilitator: Tom
Note: Group closed July and August –
no registration required.

39
Trichotillomania & Skin Picking

Books BFRB Support Group

HELP FOR HAIR PULLERS: (Active as of January 2015)
UNDERSTANDING AND COPING WITH Day/time: Meetings held every other week,
TRICHOTILLOMANIA alternating between Tuesday & Wednesday
Keuthen, N.J., Stein, D.J., & Christenson, G.A. 7:30-9:15pm
(2001) Location: North York Civic Centre
Contact: Sarah, sarah@[Link]
THE HABIT CHANGE WORKBOOK: HOW
TO BREAK BAD HABITS AND FORM GOOD Note: Due to space limitations, meeting locations
ONES may vary. Please contact Sarah to receive updated
Claiborne, J., & Pedrick, C. (2001) information

THE HAIR PULLING “HABIT” AND YOU Internet resources

Golomb, R. & Vavrichek, S. (1999) [Link]
Canadian Body-Focused Repetitive Behaviours
THE HAIR PULLING PROBLEM:
Support Network
A COMPLETE GUIDE TO
TRICHOTILLOMANIA
[Link]
Penzel, F. (2003)
Trichotillomania Learning Centre
TRICHOTILLOMANIA: AN ACT-ENHANCED
BEHAVIOR THERAPY APPROACH [Link]
WORKBOOK (TREATMENTS THAT WORK) Interactive website for trichotillomania
Woods, D.W. & Twohig, M.P. (2008) Note: Fees involved

YOU ARE NOT ALONE: COMPULSIVE HAIR

[Link]
PULLING “THE ENEMY WITHIN”
Interactive website for skin picking
Salazar, C. (1995)
Note: Fees involved

For Family/Friends
WHAT’S HAPPENING TO MY CHILD – A
GUIDE FOR PARENTS’ OF HAIRPULLERS
Salazar, C. (2004)

40
Body Dysmorphic Disorder

Books Internet Resources

COGNITIVE-BEHAVIORAL THERAPY [Link]
FOR BODY DYSMORPHIC DISORDER: A Body Dysmorphic Disorder Support Network
TREATMENT MANUAL of Ontario
Wilhelm, S., Phillips, K. A., & Steketee, G. (2013) [Link]/Body-Dysmorphic-Disorder-
FEELING GOOD ABOUT THE WAY YOU Support-Network
LOOK: A PROGRAM FOR OVERCOMING Note: this is a private “Meetup” group. New
BODY IMAGE PROBLEMS members must be approved by the Organizer.
Wilhelm, S. (2006)

THE BDD WORKBOOK: OVERCOME

BODY DYSMORPHIC DISORDER AND
END BODY IMAGE OBSESSIONS
Claiborn, J. & Pedrick, C. (2002)

THE BROKEN MIRROR:

UNDERSTANDING AND TREATING
BODY DYSMORPHIC DISORDER
Phillips, K. (2005)

UNDERSTANDING BODY DYSMORPHIC

DISORDER
Phillips, K. (2009)

41
Hoarding

Books Community Resources

TREATMENT FOR HOARDING DISORDER, VHA Home HealthCare (Visiting Homemakers
2 Edition (Workbook)
nd
Association)
Steketee, G. & Frost, R. (2014) [Link]
416-489-2500
OVERCOMING COMPULSIVE HOARDING:
WHY YOU SAVE AND HOW YOU CAN STOP Toronto Hoarding Coalition
Neziroglu, F., Bubrick, J. & Yaryura-Tobias, J. A. A group of service providers and advocates who
(2004) work together finding solutions for people with
excess hoarding behaviour
BURIED IN TREASURES: HELP FOR
[Link]
COMPULSIVE ACQUIRING, SAVING, AND
HOARDING, 2nd Edition
Hoarding Documentaries
Tolin, D. F., Frost, R. O. & Steketee, G. (2013)
My Mother’s Garden by filmmaker Cynthia Lester
STUFF: COMPULSIVE HOARDING AND THE
[Link]
MEANING OF THINGS
Frost, R.O. & Steketee, G. (2010) Stuffed by filmmakers Arwen Curry and Cerissa
Tanner
Internet Resources [Link]
VHA Home HealthCare
(Visiting Homemakers Association (VHA)) Packrat by filmmaker Kris Britt Montag
[Link] [Link]

International OCD Foundation, Hoarding Center Grey Gardens (1975) directed by Ellen Hovde,
[Link] Albert Maysles, David Maysles and Muffie
Children of Hoarders Meyer
[Link] [Link]

For Family/Friends
DIGGING OUT: HELPING YOUR LOVED
ONE MANAGE CLUTTER, HOARDING AND
COMPULSIVE ACQUIRING.
Tompkins, M.A., Hartl, T.L. (2009)

42
Resources for Other Anxiety Disorders
MIND OVER MOOD: A COGNITIVE THE RELAXATION AND STRESS
THERAPY TREATMENT MANUAL FOR REDUCTION WORKBOOK, SIXTH EDITION
CLIENTS Davis, M., Eshelman, E.R. & McKay, M. (2008)
Greenberger, D. & Padesky, C.A. (1995)
WHEN PERFECT ISN’T GOOD ENOUGH:
THE ANXIETY & PHOBIA WORKBOOK STRATEGIES FOR COPING WITH
Bourne, E.J. (1995) PERFECTIONISM, 2ND EDITION
Antony, M. M. & Swinson, R. P. (2009)
THE FEELING GOOD HANDBOOK, REVISED
EDITION
Burns, D.D. (1999)

43
Resources for Mindfulness and Acceptance and Commitment Therapy (ACT)

Mindfulness:
Books The Breathing Space by Jon Kabat-Zinn: A 3
WHEREVER YOU GO, THERE YOU Minute Exercise.
ARE: MINDFULNESS MEDITATION IN [Link]
EVERYDAY LIFE
Jon Kabat-Zinn, Hyperion, 1994
New Mindful Life
FULL CATASTROPHE LIVING. [Link]
Jon Kabat-Zinn, Bantam, 2013
[Link]
A MINDFULNESS-BASED STRESS
REDUCTION WORKBOOK.
The body scan is an exercise in mindfulness to
Bob Stahl, Elisha Goldstein. New Harbinger
Publications, 2010 help orient you to whole body awareness:
Body scan meditation by Jon Kabat-Zinn:
Videos
[Link]
The three minute breathing space is a guided
New Mindful Life:
mindfulness meditation that can help you to
relax, de-stress, and focus: [Link]
[Link]

Acceptance and Commitment Therapy (ACT):

Books THE HAPPINESS TRAP: HOW TO STOP
STRUGGLING AND START LIVING.
THE MINDFULNESS & ACCEPTANCE BOSTON, MA: TRUMPETER.
WORKBOOK FOR ANXIETY: A GUIDE Harris, R. (2008).
TO BREAKING FREE FROM ANXIETY,
Visit the companion website
PHOBIAS, AND WORRY USING ([Link] for
ACCEPTANCE AND COMMITMENT additional resources.
THERAPY. Forsyth, J. P., & Eifert, G. H.
GET OUT OF YOUR MIND AND INTO
(2008).
YOUR LIFE.
Hayes, S. C., & Smith, S. (2005).

For a complete list of self-help books on ACT and Mindfulness from the Association
for Behavioral and Cognitive Therapies (ABCT) website:
[Link]

44
 OBSESSIVE COMPULSIVE
DISORDERS
An Information Guide

2015

PR 30425 - March 2015