Tarrant - Beating OCD and Anxiety : 75 Tried and Tested Strategies for Sufferers and their Supporters

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First published in Great Britain 2020 by Cherish Editions

Cherish Editions is a trading style of Shaw Callaghan Ltd & Shaw

Callaghan 23 USA, INC.

The Foundation Centre

Navigation House, 48 Millgate, Newark

Nottinghamshire NG24 4TS UK

www.triggerpublishing.com

Text Copyright Helena Tarrant

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without prior permission in writing from the publisher

British Library Cataloguing in Publication Data

A CIP catalogue record for this book is available upon request from the British Library

ePUB ISBN: 9781913615109

Helena Tarrant has asserted her right under the Copyright, Design and Patents Act 1988 to be identified as the author and illustrator of this work

Illustrations by Helena Tarrant

Cover design by Bookollective

Typeset and converted to ebook format by Lapiz Digital Services

NOTE/DISCLAIMER

Cherish Editions encourages diversity and different viewpoints; however, all views, thoughts, and opinions expressed in this book are the authors own and are not necessarily representative of Cherish Editions as an organisation.

All material in this book is set out in good faith for general guidance and no liability can be accepted for loss or expense incurred in following the information given. In particular this book is not intended to replace expert medical or psychiatric advice. It is intended for informational purposes only and for your own personal use and guidance. It is not intended to diagnose, treat or act as a substitute for professional medical advice. The author is not a medical practitioner and professional advice should be sought if desired before embarking on any health-related programme.

For Brian
whose loving support and practical help
have enabled me to write this book

ENDORSEMENTS

With a perfect blend of humility, insight and humour, Helena Tarrant dismantles fears, taboos and inhibitions around mental health and gives each of us encouragement on lifes journey. Anyone who seeks a companion in a personal struggle or wishes to understand the mind of another will find disarming wisdom aplenty here.

Samuel Wells, priest, writer and broadcaster

An expert by experience providing a view of helpful strategies for anxiety is very valuable.. Hopefully others will find this accessible and helpful.

Dr Louise Waddington, clinical psychologist

This much-needed book, from one who has lived with anxiety and OCD, is invaluable both for those struggling with these conditions, and for those needing to understand what a sufferer is going through. Very readable and delightfully illustrated, with a touch of humour, this book is the guide many have been seeking.

Rela Iwano, counsellor and psychotherapist

INTRODUCTION

This book started as an as aide-memoire for myself. I was diagnosed with Obsessive Compulsive Disorder (OCD) in my twenties and Generalized Anxiety Disorder (GAD) some years later, although I have been over-anxious for as long as I remember.

This is a set of anxiety-management strategies that work for me. Most of them are based on Cognitive Behavioural Therapy (CBT). Some are strategies that I have learnt formally through therapy. Others have been developed from strategies that began in therapy and that I then developed to be most effective for my own anxiety disorder.

I hope that sharing these strategies will help others who suffer from anxiety, whether diagnosed or not, and also those who support them; supporting someone with anxiety disorders demands a lot of patience and understanding.

I also hope you enjoy my cartoons! They are intended to illustrate my points and highlight the humorous side of a very distressing set of problems.

DIY ANXIETY TOOLKIT

My hope is for this book to provide a toolkit of practical insights, ideas and strategies so that you have a collection of techniques you can draw from to manage your anxiety at any time.

There are over 75 very practical strategies and tips in this book. They are highlighted to help you find them quickly. I have also repeated them at the end of each chapter. I have used all of them at different times. I see them as my Life Toolkit, and they have really helped me to cope effectively with, and largely overcome, my Obsessive Compulsive Disorder (OCD) and Generalized Anxiety Disorder (GAD).

The idea of the Toolkit is to provide you with an accessible and readily useable set of strategies that will allow you to thrive in daily life. You can tailor your toolkit to your own anxieties and needs as you go along, and access it whenever you need it.

None of the strategies involve keeping extensive records, exercising, setting aside a block of time each day or setting aside a physical space. Whilst these approaches can be of value, I found they were not practicable for me.

Instead, the strategies can all be practised during a normal busy day.

CONTENTS

Anxiety Behaviours (i) Outward and hidden behaviours, ritualizing, superstitions and repetitive checking

Anxiety Behaviours (ii) The distortion of reality, delusions and false perspectives

CHAPTER 1

THE NATURE AND CAUSES OF ANXIETY

What is Anxiety?

Anxiety takes several different forms, and many sufferers have more than one type. In this book I focus on the two forms that primarily affect me Obsessive Compulsive Disorder (OCD) and Generalized Anxiety Disorder (GAD).

Here are these two disorders in a nutshell, according to online NHS definitions.

OBSESSIVE COMPULSIVE DISORDER (OCD)

If you have OCD, youll usually experience frequent obsessive thoughts and compulsive behaviours.

• an obsession is an unwanted and unpleasant thought, image or urge that repeatedly enters your mind, causing feelings of anxiety, disgust or unease
• a compulsion is a repetitive behaviour or mental act that you feel you need to carry out to try to temporarily relieve the unpleasant feelings brought on by the obsessive thought

GENERALIZED ANXIETY DISORDER (GAD)

GAD is a long-term condition that causes you to feel anxious about a wide range of situations and issues, rather than one specific event.

People with GAD feel anxious most days and often struggle to remember the last time they felt relaxed.

As soon as one anxious thought is resolved, another may appear about a different issue.

OCD has entered popular language to mean someone who is fastidious or a bit obsessive about certain things.

But sufferers of real OCD and other anxiety disorders can feel highly distressed and imprisoned by them, spending hours of their lives performing rituals and seeking reassurance, only for their anxiety and obsessive compulsive behaviours to get worse.

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