Obsessive-compulsive disorder (OCD) is often generalized as a concern over hygiene, organization, or sticking to a strict schedule. However, the condition is much more complex and can produce a variety of other behaviors.

Throughout this article, we’ll explore OCD behaviors and what you can do to minimize them.

What is OCD?

Obsessive-compulsive disorder (OCD) is characterized by obsessive thoughts that result in compulsive actions. It’s a common condition, with an estimated 2.3% of American adults struggling. ¹ 

Obsessive thoughts can come from varying places, such as a disturbed sense of hygiene and cleanliness. These thoughts are then relieved through ritualistic behaviors, such as frequent handwashing or over-cleaning your living environment. ² 

Other common symptoms and signs of OCD include:

• Aggressive thoughts or behaviors
• An overwhelming need for things to be symmetrical or in a specific order
• Compulsive counting or reminders
• Paranoia of contamination, a compulsive need for cleanliness
• Redundant behaviors (i.e. checking on locked doors, making sure the oven isn’t on, or consistently having to remind oneself of specific actions)

While researchers aren’t 100% sure what causes OCD, they believe it can be factored by the following:

• Genetics – Studies have shown that if you have a close relative with OCD (i.e. parent, sibling), you’re more likely to struggle with it.

• Brain Function – Through brain scans, it’s been found that people with OCD have disrupted brain functions. While there can be various causes for this, other mental health conditions (such as anxiety and depression) may lead to irregular thought patterns and the development of OCD. ⁴

• Environment – If you’ve experienced trauma or another mental illness, you are more likely to struggle with OCD. The condition is most common in those who’ve experienced physical and sexual abuse. ⁵

What are OCD Behaviors?

OCD behavior is marked by two elements: obsessions and compulsions. These can interfere with daily responsibilities, including school, work, and relationships.

Obsessive Thoughts

Obsessions are intrusive thoughts about something specific. They can include:

• A need for everything to be symmetrical or perfectly ordered
• Paranoia of germs or contaminations
• Undesired prohibited or taboo thoughts (may involve harm, religion, and sex)

Compulsive Behaviors

Compulsive behaviors are usually a result of obsessive thoughts. You may feel relief from your obsessions when enacting the following behaviors :

• Compulsive counting
• Imprudent cleaning and/or handwashing
• Keeping everything ordered in a particular and precise manner
• Redundantly checking on things (i.e. double-checking to make sure the door is locked)

How to Reduce OCD Behaviors

To reduce OCD behaviors, you must first address intrusive thoughts. Since these are the source of behaviors, your conduct will naturally adjust if you identify them first.

There are two ways to go about this:

1.) Traditional OCD Treatment

OCD treatment involves two elements: talk therapy and medication. No two people will have the same treatment experience. Therefore, it’s important to find a personalized treatment path that works for you.

Medication

Medication is common for OCD patients, especially if symptoms are severe. In fact, up to 70% of patients will receive medication, with 40% to 60% seeing a reduction in symptoms. ⁶

The most common OCD medication is the antidepressant known as serotonin repute inhibitors (SRIs). While effective in reducing symptoms, most patients see the most results when they combine SRIs with talk therapy.

Talk Therapy

Through cognitive behavioral therapy (CBT), you’ll discuss negative thought patterns and develop coping mechanisms to overcome them. This is key to OCD treatment as it identifies the source of your behaviors. ⁷

Exposure and response prevention (ERP) has shown the most success for OCD patients. It requires you to expose yourself to thoughts, images, objects, and situations that make you anxious. From your reaction, you’ll develop ways to address, cope, and change these obsessions. ⁸

2.) Lifestyle Changes

Beyond traditional treatment, there are a few lifestyle changes you can implement to further reduce OCD behaviors. These include:

Getting the Right Amount of Sleep

Our sleep health plays a major role in our cognitive function. A lack of (or too much) sleep can lead to confusion, frustration, and problems with decision-making. ⁹ If you have OCD, not getting the right amount of sleep may lead to worsened symptoms. ¹⁰

In a study by Binghamton University, it was found that problems with sleep lead to more difficulty in controlling OCD thoughts and behaviors. The study also found that participants who went to bed later had increased levels of exhaustion and instability. On the other hand, those who had a consistent sleep schedule had reduced OCD symptoms and better well-being.

Exercising

When we participate in physical activity, we release endorphins. These hormones within our brains can help boost overall mood and regulate other key functions. ¹¹

Exercise has been shown to reduce stress and anxiety. ¹² Since OCD is a type of anxiety, it can be assumed that endorphins will help reduce obsessive thoughts and compulsive behaviors.

References

¹ Gargano SP, Santos MG, Taylor SM, Pastis I. A closer look to neural pathways and psychopharmacology of obsessive compulsive disorder. Front Behav Neurosci. 2023 Nov 16;17:1282246. doi: 10.3389/fnbeh.2023.1282246. PMID: 38033477; PMCID: PMC10687174.

² Brock H, Rizvi A, Hany M. Obsessive-Compulsive Disorder. 2024 Feb 24. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 31985955.

³ Browne HA, Gair SL, Scharf JM, Grice DE. Genetics of obsessive-compulsive disorder and related disorders. Psychiatr Clin North Am. 2014 Sep;37(3):319-35. doi: 10.1016/j.psc.2014.06.002. Epub 2014 Jul 23. PMID: 25150565; PMCID: PMC4143777.

⁴ Trivedi MH. Functional neuroanatomy of obsessive-compulsive disorder. J Clin Psychiatry. 1996;57 Suppl 8:26-35; discussion 36. PMID: 8698677.

⁵ Wislocki K, Kratz HE, Martin G, Becker-Haimes EM. The Relationship Between Trauma Exposure and Obsessive-Compulsive Disorder in Youth: A Systematic Review. Child Psychiatry Hum Dev. 2023 Dec;54(6):1624-1652. doi: 10.1007/s10578-022-01352-5. Epub 2022 Apr 29. PMID: 35488083.

⁶ Pittenger C, Bloch MH. Pharmacological treatment of obsessive-compulsive disorder. Psychiatr Clin North Am. 2014 Sep;37(3):375-91. doi: 10.1016/j.psc.2014.05.006. Epub 2014 Jul 24. PMID: 25150568; PMCID: PMC4143776.

⁷ Gragnani A, Zaccari V, Femia G, Pellegrini V, Tenore K, Fadda S, Luppino OI, Basile B, Cosentino T, Perdighe C, Romano G, Saliani AM, Mancini F. Cognitive-Behavioral Treatment of Obsessive-Compulsive Disorder: The Results of a Naturalistic Outcomes Study. J Clin Med. 2022 May 13;11(10):2762. doi: 10.3390/jcm11102762. PMID: 35628888; PMCID: PMC9145175.

⁸ Hezel DM, Simpson HB. Exposure and response prevention for obsessive-compulsive disorder: A review and new directions. Indian J Psychiatry. 2019 Jan;61(Suppl 1):S85-S92. doi: 10.4103/psychiatry.IndianJPsychiatry_516_18. PMID: 30745681; PMCID: PMC6343408.

⁹ Simon KC, Nadel L, Payne JD. The functions of sleep: A cognitive neuroscience perspective. Proc Natl Acad Sci U S A. 2022 Nov;119(44):e2201795119. doi: 10.1073/pnas.2201795119. Epub 2022 Oct 24. PMID: 36279445; PMCID: PMC9636951.

¹⁰ Paterson JL, Reynolds AC, Ferguson SA, Dawson D. Sleep and obsessive-compulsive disorder (OCD). Sleep Med Rev. 2013 Dec;17(6):465-74. doi: 10.1016/j.smrv.2012.12.002. Epub 2013 Mar 14. PMID: 23499210.

¹¹ Pilozzi A, Carro C, Huang X. Roles of β-Endorphin in Stress, Behavior, Neuroinflammation, and Brain Energy Metabolism. Int J Mol Sci. 2020 Dec 30;22(1):338. doi: 10.3390/ijms22010338. PMID: 33396962; PMCID: PMC7796446.

¹² Kandola A, Stubbs B. Exercise and Anxiety. Adv Exp Med Biol. 2020;1228:345-352. doi: 10.1007/978-981-15-1792-1_23. PMID: 32342469.