What they didn't tell you about how to treat obsessive-compulsive disorder

How to control OCD: the keys that really help to live better

How to control OCD is a question that thousands of people ask every day. Checking locks multiple times, washing hands excessively, or mentally repeating phrases to “avoid misfortunes” may seem like insignificant gestures, but when they are repeated compulsively, they interfere with daily life and cause distress; they could be signs of obsessive-compulsive disorder (OCD).

In Mexico, more than two million adults —about 2% of the population— live with this condition, according to the World Health Organization (WHO). Although it usually appears in adolescence or during youth, many people receive the diagnosis several years later. Recognizing the symptoms and knowing how to control OCD in time is essential to prevent it from becoming chronic and to regain emotional well-being.

“If you or a family member has OCD, know that there is hope. Today we have effective treatments for people with OCD,” says Sabine Wilhelm, psychologist and director of the OCD and Related Disorders Center at Massachusetts General Hospital.

What is OCD and why is it not just a quirk

Obsessive-compulsive disorder is not related to quirks or personality traits. It is a psychiatric disorder where obsessions appear, that is, unwanted thoughts or mental images that cause discomfort, and compulsions, which are repetitive actions performed to calm that anxiety.

“Obsessions cause great distress, and the person tries to neutralize them through compulsive rituals,” explains Wilhelm. For example, if someone has a persistent belief that they can get sick from touching a surface, they will likely feel the need to wash their hands over and over again to feel relief.

How to identify the triggers that activate it

Each person with OCD may have different triggers. A simple object, a situation, or even a memory can activate the symptoms. Some patients react when they see an image, others just by hearing a word or having an intrusive thought.

It is common to confuse OCD with other diagnoses such as anxiety disorders or obsessive-compulsive personality disorder (OCPD). But there is a key difference: in OCD, the symptoms are distressing and involuntary, while in OCPD they are part of the personality style, such as extreme perfectionism or rigidity.

Why OCD appears: causes beyond behavior

The origin of OCD is not unique. There is a strong genetic, neurological, and psychological component. “We know that OCD tends to run in families. If a close relative has it, the risk increases,” indicates Wilhelm.

Studies show that certain brain areas in people with OCD exhibit hyperactivity, especially those associated with decision-making and anxiety regulation. There is also an imbalance in neurotransmitters like serotonin, which regulates mood. Additionally, traumatic experiences or intense stress situations can trigger or intensify symptoms.

Most effective treatments to control OCD

There are two main types of treatment that have proven effective for controlling OCD:

1. Medication (pharmacotherapy)
Selective serotonin reuptake inhibitors (SSRIs) are the most commonly used type of medication. They help correct imbalances in the brain. They must be prescribed by a psychiatrist, and it is common for them to be combined with therapy for better results.

2. Cognitive-behavioral therapy (CBT)
It is the most effective psychological treatment. It helps patients identify dysfunctional thoughts and break the cycle between obsession and compulsion. One of its most effective techniques is Exposure and Response Prevention (ERP). It involves gradually facing the stimuli that provoke anxiety, without executing the subsequent compulsion. According to Wilhelm, this process usually lasts between 16 and 20 sessions.

In many cases, the combination of medication and therapy offers better results, especially in adults who have lived with the disorder for years.

How the diagnosis is made

To diagnose OCD, a clinical interview with a mental health professional is required. The specialist will ask about obsessive thoughts, compulsive behaviors, and the impact these have on daily life. They may also apply standardized questionnaires and check for other coexisting disorders such as anxiety, depression, eating disorders, or compulsive behaviors like trichotillomania (hair pulling) or excoriation (skin picking to the point of harm).

How to support someone with OCD without worsening symptoms

Those who live with someone with OCD may unknowingly reinforce their symptoms. Agreeing to participate in their rituals or avoiding certain topics to not trigger obsessions does not help in the long run.

“The best way to support is by showing empathy, not judgment, and encouraging the person to follow their treatment,” notes Wilhelm. It is also important to establish clear routines, avoid stress at home, and not minimize the symptoms with phrases like “just relax” or “stop thinking about it.”

Participating in sessions or accompanying the patient in the exercises recommended by their therapist is an active way to help.

Living with OCD: habits that make a difference

Although OCD does not have a definitive cure, it can be effectively controlled. There are everyday strategies that complement treatment and improve quality of life:

• Establish regular sleep schedules.
Adequate rest helps reduce anxiety and maintain emotional stability.

• Engage in physical exercise.
Movement releases endorphins, which counteract stress and improve mood.

• Limit caffeine and alcohol consumption.
These substances can increase anxiety levels and worsen symptoms.

• Participate in support groups.
Sharing experiences with others going through similar situations can relieve emotional burden and offer new tools to cope with the disorder.

• Track progress.
Writing down achievements, no matter how small, helps reinforce motivation and visualize therapeutic progress.

Learning how to control OCD requires commitment, time, and professional support. But it is possible to regain control over thoughts, emotions, and daily life.

“OCD does not define the person. With the right treatment and a supportive environment, a full and functional life can be achieved,” concludes Wilhelm.