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Obsessive-Compulsive Disorder (OCD)

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

How can I help myself?   

Obsessions and compulsions can take over your life, and leave you feeling helpless. However, there are some things you can try to help manage your OCD and improve your wellbeing. 

Remember that different things work for different people at different times. If something isn’t working for you (or doesn’t feel possible just now), you can try something else or come back to it another time. 

Try self-help resources 

Self-help resources for OCD are designed to help you develop coping strategies and are often based on cognitive behavioural therapy (CBT). Make sure any resources you use are properly accredited. 

  • OCD-UK offers a range of self-help resources. 

Build a support network 

Many people find it hard to talk about OCD. You might worry that people won’t understand. You might have kept your OCD secret for such a long time that it feels very scary to put some of your experiences into words. Strengthening the relationships around you may help you feel less lonely and more able to cope. 

  • Talk to someone you trust about your OCD. Find a quiet space to talk where you won’t be interrupted. You could show them this information (especially our page for family and friends) to help them understand. Some people find it helpful to write their feelings down and then talk about this together. 
  • Spend time with friends and family. You might not feel ready to talk openly about your OCD yet. But spending more time with friends and family may help you feel more comfortable around them and, in time, more able to share your experiences. 

“Sharing the obsessive thoughts made them feel less powerful.”

Try peer support 

Making connections with people with similar or shared experiences can be really helpful. You could try talking to other people who have OCD to share your feelings, experiences and ideas for looking after yourself. For example, you could: 

 

 

“I remember wishing I could just talk to someone who could tell me they had felt what I was feeling.” 

 Learn to let go 

  • Manage your stress. Stress and anxiety can make OCD worse. You can read more about how to manage stress here. 
  • Try a relaxation technique. Relaxation can help you look after your wellbeing when you are feeling stressed, anxious or busy. You can read more about relaxation here. 
  • Try mindfulness. You might find that your CBT therapist includes some principles of mindfulness in your therapy. Mindfulness can help you reduce stress and anxiety. For some people, it can be helpful as part of recovery from OCD. You can read more about mindfulness here. 

Look after your physical health 

  • Get enough sleep. Sleep can give you the energy to cope with difficult feelings and experiences. You can read more about sleep problems here. 
  • Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. You can read more about food and mental health here. 
  • Try to do some physical activity. Many people find exercise a challenge but activities like yoga, swimming or walking can help improve your mood. Any kind of physical activity counts – from a chair-based exercise regime to dancing round the kitchen – the important thing is to find something that works for you. You can read more about physical activity here. 
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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

How can I help myself?

How can I help myself?   

Obsessions and compulsions can take over your life, and leave you feeling helpless. However, there are some things you can try to help manage your OCD and improve your wellbeing. 

Remember that different things work for different people at different times. If something isn't working for you (or doesn't feel possible just now), you can try something else or come back to it another time. 

Try self-help resources 

Self-help resources for OCD are designed to help you develop coping strategies and are often based on cognitive behavioural therapy (CBT). Make sure any resources you use are properly accredited. 

  • OCD-UK offers a range of self-help resources. 

Build a support network 

Many people find it hard to talk about OCD. You might worry that people won't understand. You might have kept your OCD secret for such a long time that it feels very scary to put some of your experiences into words. Strengthening the relationships around you may help you feel less lonely and more able to cope. 

  • Talk to someone you trust about your OCD. Find a quiet space to talk where you won't be interrupted. You could show them this information (especially our page for family and friends) to help them understand. Some people find it helpful to write their feelings down and then talk about this together. 
  • Spend time with friends and family. You might not feel ready to talk openly about your OCD yet. But spending more time with friends and family may help you feel more comfortable around them and, in time, more able to share your experiences. 

“Sharing the obsessive thoughts made them feel less powerful.”

Try peer support 

Making connections with people with similar or shared experiences can be really helpful. You could try talking to other people who have OCD to share your feelings, experiences and ideas for looking after yourself. For example, you could: 

 

 

“I remember wishing I could just talk to someone who could tell me they had felt what I was feeling.” 

 Learn to let go 

  • Manage your stress. Stress and anxiety can make OCD worse. You can read more about how to manage stress here. 
  • Try a relaxation technique. Relaxation can help you look after your wellbeing when you are feeling stressed, anxious or busy. You can read more about relaxation here. 
  • Try mindfulness. You might find that your CBT therapist includes some principles of mindfulness in your therapy. Mindfulness can help you reduce stress and anxiety. For some people, it can be helpful as part of recovery from OCD. You can read more about mindfulness here. 

Look after your physical health 

  • Get enough sleep. Sleep can give you the energy to cope with difficult feelings and experiences. You can read more about sleep problems here. 
  • Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. You can read more about food and mental health here. 
  • Try to do some physical activity. Many people find exercise a challenge but activities like yoga, swimming or walking can help improve your mood. Any kind of physical activity counts – from a chair-based exercise regime to dancing round the kitchen – the important thing is to find something that works for you. You can read more about physical activity here.